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Body:
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- Ready,
Set...Exercise
- BY THE AMERICAN
INSTITUTE FOR CANCER RESEARCH
Sometimes it seems as if America
is in an exercise craze. Gyms and fitness centers are multiplying.
People of all ages go there. Outdoors, you can depend on seeing
joggers, bikers, skateboarders and walkers. Reports on the importance
of exercise also appear frequently in the news. It seems as if
Americans know they should stay active.
Yet according to a recent survey
by the Centers for Disease Control and Prevention (CDC), nearly
40 percent of the U.S. population fail to exercise in their leisure
time. Although 60 percent said they get ten minutes or more of
physical activity during their leisure hours, only about 30 percent
of the population actually meet current recommendations for regular
exercise.
The CDC defines regular exercise
as at least 30 minutes of moderate activity five days per week.
Moderate activity causes light sweating or a moderate increase
in breathing or heart rate. Vigorous activity, which causes heavy
sweating or large increases in breathing or heart rate, can be
substituted, as long as it occurs at least three days a week
for 20 minutes or more.
Over time, even this amount
of regular activity helps prevent a range of health problems
and diseases. For example, regular exercise appears to reduce
overall cancer risk significantly. However, for greater protection
against cancer and other ailments, the American Institute for
Cancer Research (AICR) suggests people should aim for an hour
total of moderate activity a day and one hour of vigorous activity
each week.
Scheduling Time for Activity
Because leisure time for working
adults can be rare and short lasting, it’s important to
develop a schedule or habit to ensure that exercise is a part
of your day. If you’re an office worker, one idea is to
practice simple yoga moves at your desk. These exercises can
help alleviate the strain from working on a computer. For example,
stand in your office space, locking your fingers together behind
your back. Stretch your shoulders back to open the chest. Take
several breaths. Keep your head level and look straight ahead.
Another move can be done sitting with your feet firmly on the
floor. Twist to the right on an exhale, placing one hand on the
back of the chair and the other on the side or seat. Hold your
position for a few breaths. Then repeat on the left.
When you can fit in a longer
amount of time exercising, a hike in pleasant scenery is refreshing
for both the body and mind. Explore the countryside, public recreation
areas or national parks near where you live. Pack a lunch, take
a friend and make your day an adventure. Happy trails!
For more help developing simple
exercises at work, visit the website My Daily Yoga, www.mydailyyoga.com, which has excellent
demonstration pictures. For finding places to hike in the United
States, visit Trail Link, www.traillink.com, provided by the Rails-to-Trails
Conservancy, or ParkNet, www.nps.gov,
created by the National Park Service.
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- BY THE AMERICAN
INSTITUTE FOR CANCER RESEARCH
- www.aicr.org.
- ____________________________________________________________________________________________
ARTICLE POSTED
FEBRUARY 19, 2003
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