Physical Activity And Weight Control Essay Research

Physical Activity And Weight Control Essay, Research Paper

Regular physical activity is an important part of effective weight loss and weight maintenance. It also

can help prevent several diseases and improve your overall health. It does not matter what type of

physical activity you perform–sports, planned exercise, household chores, yard work, or work-related

tasks–all are beneficial. Studies show that even the most inactive people can gain significant health

benefits if they accumulate 30 minutes or more of physical activity per day. Based on these findings,

the U.S. Public Health Service has identified increased physical activity as a priority in Healthy People

2000, our national objectives to improve the health of Americans by the year 2000.

Research consistently shows that regular physical activity, combined with healthy eating habits, is the

most efficient and healthful way to control your weight. Whether you are trying to lose weight or

maintain it, you should understand the important role of physical activity and include it in your

lifestyle.

How Can Physical Activity Help Control My Weight.

Physical activity helps to control your weight by using excess calories that otherwise would be stored

as fat. Your body weight is regulated by the number of calories you eat and use each day. Everything

you eat contains calories, and everything you do uses calories, including sleeping, breathing, and

digesting food. Any physical activity in addition to what you normally do will use extra calories.

Balancing the calories you use through physical activity with the calories you eat will help you achieve

your desired weight. When you eat more calories than you need to perform your day’s activities, your

body stores the extra calories and you gain weight (a). When you eat fewer calories than you use, your

body uses the stored calories and you lose weight (b). When you eat the same amount of calories as

your body uses, your weight stays the same (c).

Food scales

Any type of physical activity you choose to do–strenuous activities such as running or aerobic

dancing or moderate-intensity activities such as walking or household work–will increase the number

of calories your body uses. The key to successful weight control and improved overall health is

making physical activity a part of your daily routine.

What Are the Health Benefits of Physical Activity.

In addition to helping to control your weight, research shows that regular physical activity can reduce

your risk for several diseases and conditions and improve your overall quality of life. Regular physical

activity can help protect you from the following health problems.

Heart Disease and Stroke. Daily physical activity can help prevent heart disease and stroke by

strengthening your heart muscle, lowering your blood pressure, raising your high-density

lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL)

levels (bad cholesterol), improving blood flow, and increasing your heart’s working capacity.

High Blood Pressure. Regular physical activity can reduce blood pressure in those with high

blood pressure levels. Physical activity also reduces body fatness, which is associated with

high blood pressure.

Noninsulin-Dependent Diabetes. By reducing body fatness, physical activity can help to

prevent and control this type of diabetes.

Obesity. Physical activity helps to reduce body fat by building or preserving muscle mass and

improving the body’s ability to use calories. When physical activity is combined with proper

nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.

Back Pain. By increasing muscle strength and endurance and improving flexibility and

posture, regular exercise helps to prevent back pain.

Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent

many forms of bone loss associated with aging.

Studies on the psychological effects of exercise have found that regular physical activity can improve

your mood and the way you feel about yourself. Researchers also have found that exercise is likely to

reduce depression and anxiety and help you to better manage stress.

Keep these health benefits in mind when deciding whether or not to exercise. And remember, any

amount of physical activity you do is better than none at all.

How Much Should I Exercise.

For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic

activity three or more times a week and some type of muscle strengthening activity and stretching at

least twice a week. However, if you are unable to do this level of activity, you can gain substantial

health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at

least five times a week.

If you have been inactive for a while, you may want to start with less strenuous activities such as

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