Concepts in Health Education 2015

With the new era and advances in technology we have seen the activity rate of the average individual plummet. How does technology relate to our activity levels? Well let me ask you, how often do you drive to work, the grocery store, even to go to the gym to exercise? You are not alone as many individuals fall into the convenience of having that available and so we drive or take public transportation. And the irony is that many individuals drive their vehicles to their local gym to work out and run. The average person needs about 150 minutes a week of activity to stay “healthy” (I put that in quotes because that is an arbitrary term used to label a norm when in reality the health of an individual is subject to their own personal bodies and functions). But exercise does not need to come solely, if any, from a gym or fitness center.

Physical Activity Vs. Exercise
All exercise if physical activity but not all physical activity is exercise. Exercise is a planned schedule to perform a kind of physical activity. Things such as walking for 30 min. However walking to your car is a physical activity and not an exercise. When talking about getting 30 minutes of activity a day for 5 days a week, that includes both physical activity and exercise. Instead of driving everywhere next time think about walking or riding your bike there as these simple changes can help you regulate your activity levels. Or take the stairs next time instead of the elevator.

Increased Physical activity
Weight control- helps prevent weight gain and aids in weight loss by burning calories.
Prevents health conditions and diseases- lowers the risk to many heart related diseases and diabetes.
Improves mood- stimulates brain and leaves you feeling more relaxed and feeling happier.
Boosts Energy- No more being winded or tired throughout the day. Physical activity delivers oxygen that helps you systems work better and more efficient leaving you more alert.
Better Sleep- helps you fall asleep faster and deepens the sleep for an overall better quality sleep

Health benefits
• up to a 35% lower risk of coronary heart disease and stroke
• up to a 50% lower risk of type 2 diabetes
• up to a 50% lower risk of colon cancer
• up to a 20% lower risk of breast cancer
• a 30% lower risk of early death
• up to an 83% lower risk of osteoarthritis
• up to a 68% lower risk of hip fracture
• a 30% lower risk of falls (among older adults)
• up to a 30% lower risk of depression
• up to a 30% lower risk of dementia
It can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%

Not all activities or exercises are created equal
Whether you go to the local gym or increase your daily activity levels in your life the activities only count towards benefiting health if you are moving quick enough to raise your heart rate, breathe faster, and feel warmer. Just because you are taking the stairs now instead of the elevator it does not mean you walk up the stairs at a slow pace. The main objective is to get your body moving and to get your breathing harder and faster. One way to test if the activity is increasing heart rate and breathing rate is by doing a talk test. A talk test is a self evaluation while exercising that shows if you are able to talk but cannot sing a song. If you are unable to sing a song then that activity is working.

Moderation
The biggest word you will hear in this post is moderation. This blog is not written to make you drastically change you ways and have you out and exercising everyday and eating the right foods and getting the proper amount of sleep. It is to keep you aware of your body and possible threats that could occur with lack of physical activity. It is here to help you reflect on your daily routine and to make changes where you deem necessary. Maybe instead of watching television for 2 hours, you watch for 1 hour while doing sit ups or moving around. The main objective is to stray aware from a sedentary life and gradually move into a more active lifestyle which will have numerous benefits on your health.

Resouces:
Talk to your doctor before starting a new regimen
Access to Health 12th edition

Works Cited:
Donatelle, R. J. (2012). Access to Health (12th ed.). San Francisco, CA: Pearson Benjamin Cummings. Donatelle, R. J. (2012). Access to Health (12th ed.). San Francisco, CA: Pearson Benjamin Cummings.
Benefits of exercise. (n.d.). Retrieved November 3, 2015.

Fitness. (n.d.). Retrieved November 3, 2015.

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