PROPER EXERCISE AND PHYSICAL ACTIVITY

Physical activity is generally safe for everyone and we encourage proper exercise and body movement for good health.

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Exercise

Physical activity is generally safe for everyone and we encourage proper exercise and movement for good health. Exercise is essential for the body and beneficial for the cardiovascular system, and during the autumn season, we recommend proper aerobic exercise, mix of physical activity, and walking for good health and to benefit the lung and large intestine systems. Exercise and physical movement should be utilized regularly, especially in a country where a sedentary lifestyle and obesity is on the rise. Sedentary behavior “Couch potato” numbers are rising and after a ten-year study, the Centers for Disease Control reported that only 8% of adults ages 18-65 do any regular exercise, i.e., 20 minutes or more of vigorous exercise three times or more per week. Exercise falls under two main categories, aerobic and anaerobic, but for health reasons, the exercise of choice would be mainly aerobic.

To help patients get well without adverse side effects and to assist in their recovery from chronic debilitating ailments is truly a blessing. As primary health care providers, we at Agape Natural Health believe that those who work in the medical profession have to take on an active part in the patients’ total health and wellness. Therefore, the healing of diseases requires the complete approach of proper treatment, food guidelines, exercise guidelines, lifestyle choices, medicinal supplements, and dietary supplements. If you choose to begin a new exercise regimen, please consult your physician and healthcare professional first before starting. If you have a specific physical need or are debilitated in any way, if you are pregnant, nursing, or have individual health concerns, please discuss exercise and physical activity with your healthcare professional before beginning. Each patient is different, and our functions and requirements are different and unique, so we need to first always consider safety and to reduce risks.

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Physical Activity

The U.S. Department of Health and Human Services encourages that all Americans should engage in regular physical activity to improve overall health and fitness and to prevent negative health outcomes. The benefits of physical activity occur in generally healthy people of all ages, in people at risk of developing chronic diseases, and in people with chronic conditions or disabilities. Physical activity affects many health conditions, and the specific amounts and types of activity that benefit each condition vary. In developing public health guidelines, the challenge is to integrate scientific information across all health benefits and identify a critical range of physical activity that appears to have an effect across the health benefits. One consistent finding from research studies is that once the health benefits from physical activity begin to accumulate, additional amounts of activity provide additional benefits.

Some health benefits occur immediately after an episode of physical activity. Other benefits begin with as little as 60 minutes a week. Research shows that a total amount of at least 150 minutes a week of moderate-intensity aerobic activity, such as brisk walking, consistently reduces the risk of many chronic diseases and other adverse health outcomes. It defines physical activity as it refers to any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a basal level. In the Guidelines, physical activity generally refers to the subset of physical activity that enhances health. Exercise is a form of physical activity that is planned, structured, repetitive, and performed with the goal of improving health or fitness. Although all exercise is physical activity, not all physical activity is exercise.

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Anaerobic Exercise

 Anaerobic exercise involves short bursts of exertion followed by periods of rest. Bodies develop stronger muscles as the result of anaerobic exercise. Anaerobic exercise does not burn fat, because it is generally performed at an intensity that is too great to allow enough oxygen into the body to burn fat for energy.  However, its muscle-building results can complement aerobic exercise and we highly recommend a mix of physical activity to stay healthy. Examples of anaerobic activities include push-ups, stomach crunches, pull-ups, weight lifting, calisthenics, golf, sprinting, etc.

During anaerobic exercise, creatine phosphate, which exists in the muscles is a compound essential for generating energy. High creatine levels enhance recovery during repeated bursts of exercise. For this reason, people who do anaerobic exercise gain on the average of one to four pounds. The weight may be extra water held in the muscles, an increase in muscle mass, or both. "Weight gain varies from person to person," reports BJ Baker, strength trainer for the Boston Red Sox. Athletes with low creatine levels (vegetarians or low meat eaters) often show the biggest response

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Aerobic Exercise

Aerobic exercise means exercise "with air", and emphasizes oxygen in the air. Muscles need oxygen to function. Aerobic encompasses any activity that continually supplies enough oxygen to the exercising muscles for the duration of the activity. The kind of exercise that reduces fat is called aerobic exercise. During aerobic exercise, the heart beats faster and breathing is heavier. The increased oxygen level combines with stored fat and literally burns the fat away. Regular aerobic exercise (20 minutes of exercise three or more times a week) also raises the body's metabolism; the body burns more calories all the time - even at rest! Examples of aerobic activities include breathing exercise, walking (fast), running/jogging, basketball, bicycling, hockey, ice skating, karate, rollerblading, rowing, soccer, swimming, tennis, cross-country skiing, dancing, jumping, and skating.

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 Aerobic exercise can benefit the body in many different ways, such as: 

1. Improve Quality of Life - A properly designed exercise program will give the body more energy. Aerobic exercisers add life to their years, as well as years to their lives. 

2. Helps Reduce Risks of Heart Disease - People who do not exercise aerobically have twice the risk of developing heart disease than individuals who do aerobic exercise on a regular basis. 

3. Helps to Relieve Depression - Mild to moderately depressed individuals who engage in aerobic exercise 15 to 30 minutes a day, at least every other day, typically experience a more positive mood in two to three weeks. 

4. Slow Down the Aging Process - By counterbalancing the age-related decrease in work capacity and physical performance, aerobic exercise can help you maintain and sustain the ability to perform work and to be independent. 

5. Prevent Certain Types of Cancer - People who exercise are less likely to get colon cancer. Also, women who do not exercise have more than two and one-half times the risk of developing cancer of the reproductive system and almost twice the chance of getting breast cancer. 

6. Increase Good (HDL) Cholesterol - Exercise is one of the few voluntary activities that are effective in raising HDL levels - the type of cholesterol that lowers the risk of heart disease. 

7. Enhance Self-Image - Individuals who exercise regularly generally feel better about themselves than sedentary individuals.

8. Improve Quality of Sleep – People who exercise go to sleep more quickly, sleep more soundly and are more refreshed than individuals who do not exercise. 

9. Relieve Stress and Anxiety - Exercise dissipates certain hormones and other chemicals that build up during periods of high stress. Exercise also generates a period of substantial emotional and physical relaxation that sets in approximately an hour and a half after an intense workout. 

10. Improve Mental Sharpness - Individuals who exercise regularly have better memories, better reaction times and a better level of concentration than non-exercisers. 

It is important to give correct exercise guidelines to patients, depending upon gender, age, physical capacity, and physical needs. These factors must be taken into consideration so that each patient can get personalized exercise routines based on individual requirements. Exercise is certainly a major determinant of health and when used properly, it benefits circulation, speeds up metabolism, enhances oxygen supply to internal tissue and organs, and strengthens immunity.

Key Guidelines For Safe Physical Activity

From the U.S. Department of Health and Human Services

Regular physical activity is one of the most important things people can do to improve their health. Moving more and sitting less have tremendous benefits for everyone, regardless of age, sex, race, ethnicity, or current fitness level. Individuals with a chronic disease or a disability benefit from regular physical activity, as do women who are pregnant. The scientific evidence continues to build—physical activity is linked with even more positive health outcomes than we previously thought. And, even better, benefits can start accumulating with small amounts of, and immediately after doing, physical activity.

To do physical activity safely and reduce risk of injuries and other adverse events, people should:

• Understand the risks, yet be confident that physical activity can be safe for almost everyone.

• Choose types of physical activity that are appropriate for their current fitness level and health

  goals, because some activities are safer than others.

• Increase physical activity gradually over time to meet key guidelines or health goals. Inactive people should “start low and go slow” by starting with lower intensity activities and gradually increasing how often and how long activities are done.

• Protect themselves by using appropriate gear and sports equipment, choosing safe environments, following rules and policies, and making sensible choices about when, where, and how to be active.

• Be under the care of a health care provider if they have chronic conditions or symptoms. People with chronic conditions and symptoms can consult a health care professional or physical activity specialist about the types and amounts of activity appropriate for them

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4750 Von Karman Avenue, Newport Beach

California 92660

HEALTH BENEFITS OF WALKING TO STAY FIT | GOOD EXERCISE FOR THE CARDIOVASCULAR, LUNG AND HEART SYSTEMS

THE HEALTH BENEFITS OF WALKING

Walking is a great exercise that almost everyone can do, regardless of age and background, or whether you are very fit and accustomed to exercise or just starting a brand new exercise regimen. You do not need to buy fancy gear, spend a lot of money on supplies, and  time waiting for equipment to arrive and putting it together.

It allows you to go at your own pace, and reap the benefits right away. Walking outside is good for a change of scenery and getting some fresh air. If you have a family member to walk with, it allows for great conversation, bonding time, and a healthy regimen. Some people also walk with their animals, and walking a dog several times a day helps to give that stable routine.

Because it is so basic in our every day movements, walking is often overlooked, and takes a backseat to other training activities. But in actuality, walking allows you to stay healthy, active and to keep your bodies moving with ease. Walking burns calories, promotes a healthy lung system and also a healthy heart system. Walking also benefits cardiovascular health because it gets  blood flowing, increases oxygen, and helps the body get rid of toxins.

Because it is low impact, walking is the most basic form of cardio workouts. It causes very little stress to your body systems. It is easy on your joints and you pretty much do not have to worry about straining or hurting yourself. It is great for beginners and can get you on the right track to a healthier lifestyle. Walking is wonderful for weight loss and helps keep movement at a steady pace to help you stay trim and active.

When it comes to exercise, walking is the best way to get started. You could begin right now! It is embedded into us and one of the most basic activities we do as human beings. Regardless of age, medical condition, injury or accident that does not allow for high impact exercise, a good walk allows you to do the most basic exercise right away by placing one foot in front of the other.

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