Physical Activity Flashcards
How much physical activity do I need and how often?
The World health organization (Organisation mondiale de la santé : OMS) recommends:
Guidelines to achieve health benefits for adults aged 18-64 years old:
- 150 minutes of moderate intensity per week.
- Or 75 minutes of high intensity per week.
- Or a combination of both.
- More physical activity provides greater health benefits!
What factors influence my physical activity level?
- Your social environment
- Your physical and cultural environment
How does your social environment influence your physical activity level?
Your family and circle of friends can influence your physical activity levels. If you have active parents, they will provide you with many opportunities to be physically active. If your friends enjoy going for hikes, bike rides or playing pickup sports, you will probably join in as well. Unfortunately, the opposite is also true. Surrounding yourself with active people can be a great support to living an active lifestyle!
How does your physical and cultural environment influence your physical activity level?
Access to athletic facilities can encourage active living. Do you have a bike path, a gym, workout facilities, tennis courts, cross country ski trails, a pool, or any facility near your home that can encourage regular physical activity? Marianopolis provides free access to the fitness center daily with an on-site personal trainer to assist your needs!
Our changing climate may impact your physical activity choices. In winter, hockey, skating, skiing and sledding are part of our cultural environment. If you dislike the cold, you may stay indoors and be less active. However, there are many indoor sport and fitness facilities that you can enjoy. The weather can also get very hot in the summers which some enjoy more than others. When possible, take to the outdoors! Being active in nature provides many physical and mental health benefits.
Our society’s importance on consumerism may be limiting your available time to exercise. Do you work several hours a week to be able to buy many consumer goods? Perhaps part-time work is necessary to pay for your studies. Combining work and study can leave little time for physical activity. Reevaluate your values and how you’re spending your time. Are you investing in your health?
Technology may be a major factor in your physical activity levels. On-line banking, shopping and registering for courses are just a few examples of how we move less than before. We sit and watch T.V, play video games or go on social media instead of engaging life in an active way. Is technology aiding or impeding your physical activity levels? Use technology to track your run, calculate calories burned or find the closest pickup game.
How do I get started?
Pick a time. Pick a place. Make a plan and move more!
Choose a variety of physical activities you enjoy. Try different activities.
Get into a routine. Set a regular run or make it social by getting someone to join you.
Join a team. Take part in sports/recreation activities. You’ll make friends and get active.
Spread out your sessions of moderate/vigorous aerobic activity throughout the week.
Move yourself. Whenever you can, walk, bike, or run instead of taking the car
Here are some ideas to help you get started:
Go for a power walk around the block after dinner.
Take a fitness class or take up a favorite or new sport.
Bike or walk to work/school every day.
Rake the lawn, shovel the snow, do some gardening.
Train for and participate in a run or walk for charity.
Be active with the family on the weekend.
What benefits will I experience?
- Improved academic performance. Substantial evidence suggests that physical activity can positively influence cognitive skills, attitudes and academic behavior. Increased blood flow produced by physical activity stimulates the brain and boost mental performance allowing you to concentrate better on your studies.
- Reduced stress. During stress, muscles contract and lose their normal resting state. Moderate activity can decrease muscle tension and discomfort such as headaches, and backaches. Activities you enjoy encourages a sense of play and helps free your mind from worries. Solo workouts can offer a time for you to work out your problems, resolves issues and reflect about your life. An early morning run or a bike ride can give you a break from the pressures of life, restore your energy levels and give you a sense of peace.
- Ideal body weight and body composition. Regular exercise burns calories. By increasing the amount of calories you burn through exercise, you can manage your body weight and keep your level of body fat low. Healthy eating is also important for healthy weight maintenance.
- Increased self-esteem and boost your mood. Working out and being active improves self-esteem, mood and sense of well-being. Exercise makes you feel good! “A single aerobic exercise session can improve mood and reduce tension and anxiety as a result of chemical changes in the brain and nervous system.” (Hopson p.74) Exercise increases endorphins in the brain. Endorphins are a mood elevating chemical that makes us happier, more positive, and gives us a better mental outlook. With more confidence and a positive outlook on life, you’re also more likely to make good lifestyle choices.
- Improved Immune function. Regular moderate aerobic exercise can boost your immune system. It reduces your stress and improves your sleep, thereby improving your immune system health. Having a healthy balance of work, play and sleep strengthens your ability to fight off viruses.
- Makes you stronger. Being active gives you energy, improves bone health and strengthens your muscles. With a good cardiovascular, muscular and flexibility program, you can improve your stamina, strength and posture. Everyday tasks become easier to accomplish and you will feel ready to handle life’s demands with confidence.
- Reduced risk of chronic diseases. The more sedentary you are, the higher your risk of chronic disease such as heart disease, cancer, osteoporosis and diabetes. Spending long periods of time sitting has drastically increased in recent years with the development of technology. Limit your screen time to 2 hours per day and take movement breaks throughout. Regular physical activity also reduces the risk of mental health conditions, back problems, arthritis, Alzheimer’s disease and immune system conditions. Research shows that inactivity, not aging, is responsible for half of our functional decline as we age. (Le Masurier 88)
