FITNESS: EXERCISE IN-DEPTH

Everyone's goal for a long and healthy life should include a healthy diet, regular exercise, and maintaining normal weight. The combination of inactivity and eating the wrong foods is the second most common underlying cause of death in the United States (smoking is the first). Although most evidence on the benefits of exercise focus on heart protection, studies now are reporting that fitness has a stronger benefit on mortality rates than even some heart risk factors. (The more fit the individual, the lower the risk.)

Some research is suggesting that our genes were designed for exercise. In other words, during prehistoric times, if a person couldn't move quickly and wasn't strong, he or she died. Those who were fit survived to reproduce and pass on these "fitter" genes. Some researchers believe that with the current sedentary culture, these genes have become maladaptive and their effects produce a number of bad effects, which can lead to many chronic illnesses.

The goals of exercise are the following:

Improve oxygen delivery and metabolic processes
Build strength and endurance
Decrease body fat
Improve movement in joints and muscles
Improve sense of well being
No one is too young or too old to exercise. The United States Surgeon General recommends at least 30 minutes of moderate exercise, such as brisk walking, nearly every day. However, strenuous exercise has risks that people should discuss with a physician. You should always check with your doctor before starting a new exercise program, especially if you have any of the following risk factors:

History of smoking
Obesity
Family history of a long-term disease
A symptom you haven’t told your doctor about
Chest pain
Shortness of breath
Heart palpitations
Blood clots
Infections
Fever
Unexplained weight loss
Foot or ankle sores that won’t heal
Joint swelling
Pain or trouble walking after a fall
Eye injury or eye surgery
Hernia
Hip surgery
Fifty percent of all people who begin a vigorous training regime drop out within a year, so the key to reaching and maintaining physical fitness is to find activities that are exciting, challenging, and satisfying.