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The Benefits of Physical Activity

Physical Activity leads to Increases in:

  • levels of "Good" cholesterol (High density Lipoprotein or HDL)

  • how much you can do  and how well you perform at work and during recreation and sport activities

  • your ability to recover from illness and injury

  • the strength of your heart and lungs and improves circulation

  • insulin sensitivity, your ability to control your blood sugar and improve or prevent diabetes

Physical Activity leads to Decreases in:

  • your risk of developing chronic diseases and conditions, like heart disease, hypertension, obesity, colon cancer, type 2 diabetes, osteoporosis, back injuries and gallstones

  • damage done to your heart during a heart attack

  • how long it takes you to recover after hard work, so you feel less tired

  • levels of "bad" cholesterol (low-density lipoprotein or LDL)

Physical Activity Helps You:

  • maintain balance, coordination and your ability to move quickly

  •  live longer and reduce the effects of aging

  • improve short term memory

  • improve your ability to do day to day activities and stay independent

  • achieve greater mobility (ability to walk and move easily)

  • avoid illnesses

  • to react quickly to what's happening around you

  • control your blood pressure and weight

  • prevent and reduce sleep problems

  • feel more energetic

  • make it easier for you to make new friends and stay active with supportive social groups

  • to look and feel better
Last Updated on Tuesday, 09 March 2010 13:43
 

Canadian Society for Exercise Physiology:
Last Updated on Monday, 19 April 2010 15:07
 
Definitions

Just in case you’re not familiar with some of the words used on the PAL information sheets, here’s what they mean.

Active living

An approach to life that values and includes physical activity in everyday living.

Body composition

The amounts of fat, bone and muscle in your body.

Cardiorespiratory fitness

(Also known as cardiovascular fitness, endurance and aerobic fitness) the ability of the heart, blood vessels and lungs to deliver enough oxygen to exercising muscles to meet the demands of a workload. Activities like walking, swimming, running and biking that use your body’s large muscle groups improve cardiorespiratory fitness and help you have a stronger heart and lungs.

Disease

Any disease that lasts a long time, progresses slowly, doesn’t usually improve and is rarely cured completely. Common chronic diseases include heart disease, cancer, diabetes, depression and asthma.

Exercise

Physical activity that’s planned, structured and repeated. Its main objective is to improve or keep up physical fitness. Exercise is sometimes just called physical activity.

F.I.T.T. principle

The four things that make up physical activity. F=Frequency (the number of times per week you’re active). I=Intensity (how much effort you put into an activity). T=Time (how long you do an activity). T=Type (the kind of activity you do).

The range of motion (ROM) around a joint. This is what allows you to move easily. Doing flexibility activities helps you have safe and healthy joints and muscles.
Read more definitions
 
Health benefits of physical activity

stretchingIncreasing your level of physical activity helps prevent chronic diseases so you live longer and enjoy greater quality of life. Here are some of the specific ways regular physical activity improves your health:

  • Reduces the amount of fat stored in your body.

  • Improves weight control.

  • Increases good cholesterol (high-density lipoproteins or HDLs).

  • Decreases bad cholesterol (low-density lipoproteins or LDLs).

  • Improves blood glucose balance and your body’s ability to use insulin.

  • Reduces blood pressure.

  • Improves heart function and blood flow.

  • Improves psychological well-being (less stress, anxiety and depression).

Physical activity and chronic disease.

Chronic diseases include cardiovascular disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis. Physical activity can help prevent, reduce or reverse the effects of many chronic diseases:

  • Aerobic fitness helps the heart, lungs and blood vessels function better so cardiovascular disease can be reduced or reversed. This can help lead to longer life.

  • Aerobic and resistance exercises can help decrease the risk of type 2 diabetes. Combine that with even a small amount of weight loss from diet, and diabetes can be reduced in high-risk people by 40-60% over a 3-4 year period. If you already have diabetes, activity is an effective way to manage your condition.

  • Regular physical activity helps reduce the chances of getting colon and breast cancers. Active people are 30- 40% less likely to get colon cancer and 20-30% less likely to get breast cancer, compared to people who are inactive. If you already have cancer, regular activity helps increase your overall health, quality of life and how long you’re likely to live.

  • Regular weight-bearing activity is important for keeping your bones healthy and improving bone density. Physical fitness also reduces the risk and number of falls and fractures.
Last Updated on Friday, 19 February 2010 16:52
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How to Calculate Your Target Heart Rate

Your heart rate is the number of heart beats per minute. There are several ways to measure your heart rate:

 

Resting heart rate (also known as HRrest). Your heart rate when you’re not doing any activity. 

Maximum heart rate (also known as HRmax). The highest number of times your heart can beat in one minute.

Training heart rate (also known as THR and target heart rate). The rate your heart should beat during exercise in order to get the most improvement in aerobic capacity (the amount of oxygen your body uses).

 

Your training heart rate is a percentage of your maximum heart rate. So to calculate your training heart rate, you have to first find out what your maximum heart rate is.

To calculate your maximum heart rate, use one of the following equations:

 

For men

  • HRmax = 220 – your age

For women

  • HRmax = 226 – your age

For obese people

  • HRmax = 220 – half of your age

Now, here’s how to calculate your training heart rate:

  • During light intensity activity
    • Training heart rate is between 45% and 54% of your HRmax
  • During moderate intensity activity
    • Training heart rate is between 55% and 69% of your HRmax
  • During high intensity activity
    • Training heart rate is between 70% and 89% of your HRmax

 

For example, if you’re a 60 year old woman, your training heart rate should be between 75 and 90 beats per minute during a light intensity activity. This was calculated in the following way:

  • 226 – 60 = 166 (this is your maximum heart rate)

  • 45% X 166 = 75 (this is the low end of your training heart rate range)

  • 54% X 166 = 90 (this is the high end of your training heart rate range)

 

This information was summarized from Warburton, D., Whitney Nicol, C., & Bredin, S. (2006). Prescribing exercise as preventive therapy. Canadian Medical Association Journal. 174(7), 961-974.

 

Click to view the PDF version of this document: PDF File
Last Updated on Wednesday, 17 February 2010 12:53
 
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The health information provided on this sheet is only a guide. You also need to rely on your common sense and good judgment. If you receive advice from a doctor or health professional that does not agree with the information provided here, follow the advice of your doctor or health professional since it is based on your specific history and needs
  

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