Exercise and Being Healthy are interlinked. AND that a BIG FACT!!

Exercise and Being Healthy are interlinked. 
AND that a BIG FACT!!

• Benefits of Regular Exercise 
  (twice every 2 day at least)

　

　

1.      Improves heart and lung function and improves blood circulation. Reduces the risk of developing diabetes, coronary heart diseases, high blood pressure or colon cancer;

　

2.Strengthens muscles. Builds and maintains healthy bones and reduces the chance of osteoporosis;

　

3.Increases the flexibility of the joints and slows down the aging process;

　

4.Consumes excess body fat and keeps body weight under control; and

　

5.Helps to relieve stress, enhance self-confidence, extend social circle and establish good inter-personal relationship.

　

• A Healthy Start

　

         To avoid soreness and injury, individuals who are inactive should aim low and start slow. This will allow time for the body to adjust.

         People with chronic health problems such as heart disease and diabetes should consult a physician before beginning a new programme of physical activity.

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What is alcohol?

Ethyl alcohol, or ethanol, is an intoxicating ingredient found in beer, wine, and liquor. Alcohol is produced by the fermentation of yeast, sugars, and starches.

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Alcohol and Public Health FAQ

Introduction to alcohol

• What is alcohol?
• How does alcohol affect a person?
• Why do some people react differently to alcohol than others?
• What is a standard drink in the United States?
• Is beer or wine safer to drink than hard liquor?

Drinking levels

• What does moderate drinking mean?
• Is it safe to drink alcohol and drive?
• What does it mean to be above the legal limit for drinking?
• How do I know if it’s okay to drink?

Excessive alcohol use

• What do you mean by heavy drinking?
• What is binge drinking?
• What is the difference between alcoholism and alcohol abuse?
• What does it mean to get drunk?

Drinking problems

• How do I know if I have a drinking problem?
• What can I do if I or someone I know has a drinking problem?
• What health problems are associated with excessive alcohol use?

Special populations

• I’m young, is drinking bad for my health?
• Is it okay to drink when pregnant?

 What is a standard drink in the world?

• Standard alcoholic drink in the world

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FAQ References

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. In: Dietary Guidelines for Americans, 2010. Chapter 3 – Foods and Food Components to Reduce   [PDF-967KB].  7th Edition, Washington, DC: US Government Printing Office; 2010, p. 30–32.
2. National Highway Traffic Safety Administration. Available at http://www.nhtsa.dot.gov/.
3. National Institute of Alcohol Abuse and Alcoholism. NIAAA council approves definition of binge drinking  [PDF-1.6MB]. NIAAA Newsletter 2004;3:3.
4. Diagnostic and Statistical Manual of Mental Disorders Fourth Edition (DSM-IV), published by the American Psychiatric Association, Washington D.C., 1994.
5. Centers for Disease Control and Prevention. Fetal Alcohol Spectrum Disorders. Available at http://www.cdc.gov/ncbddd/fas/default.htm.
6. Substance Abuse and Mental Health Services Administration. Substance Abuse Treatment Facility Locator. Available at http://www.samhsa.gov/treatment/treatment_public_i.aspx.
7. Bonnie RJ and O’Connell ME, editors. National Research Council and Institute of Medicine. Reducing Underage Drinking: A Collective Responsibility. Committee on Developing a Strategy to Reduce and Prevent Underage Drinking. Division of Behavioral and Social Sciences and Education. Washington, DC: The National Academies Press; 2004.
8. U.S. Department of Health and Human Services. The Surgeon General's Call to Action to Prevent and Reduce Underage Drinking. Rockville, MD: U.S. Department of Health and Human Services: 2007.
9. Hingson RW, Heeren T, Jamanka A, Howland J. Age of onset and unintentional injury involvement after drinking. JAMA 2000;284(12):1527–1533.
10. Hingson RW, Heeren T, Winter M, Wechsler H. Magnitude of alcohol-related mortality and morbidity among U.S. college students ages 18–24: Changes from 1998 to 2001. Annu Rev Public Health 2005;26:259–79.
11. Levy DT, Mallonee S, Miller TR, Smith GS, Spicer RS, Romano EO, Fisher DA. Alcohol involvement in burn, submersion, spinal cord, and brain injuries. Medical Science Monitor 2004;10(1):CR17–24.
12. Office of Applied Studies. The NSDUH Report: Alcohol Dependence or Abuse and Age at First Use. Rockville, MD: Substance Abuse and Mental Health Services Administration; 2004.
13. Substance Abuse and Mental Health Services Administration. A Comprehensive Plan for Preventing and Reducing Underage Drinking  [PDF-513KB]. Washington, DC; 2006.
14. Centers for Disease Control and Prevention (CDC). Alcohol-Related Disease Impact (ARDI). Atlanta, GA: CDC.
15. Miller JW, Naimi TS, Brewer RD, Jones SE. Binge drinking and associated health risk behaviors among high school students. Pediatrics 2007;119:76–85.
16. Department of Health and Human Services. U.S. Surgeon General Releases Advisory on Alcohol Use in Pregnancy; urges women who are pregnant or who may become pregnant to abstain from alcohol. Washington, DC; 2005.

 

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Benefits of Cardiovascular Exercise

Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently. Exercise alone cannot prevent or cure heart disease. It is only one factor in a total program of risk reduction; examples of other factors are high blood pressure, cigarette smoking and high cholesterol level.
In addition to cardiovascular benefits, other benefits of aerobic exercise include:

• Control of body fat. (Aerobic exercise in conjunction with strength training and a proper diet will reduce body fat.)
• Increased resistance to fatigue and extra energy.
• Toned muscles and increased lean body mass.
• Decreased tension and aid in sleeping.
• Increased general stamina.
• Psychological benefits
• exercise improves mood, reduces depression and anxiety. 

A lot of aerobic exercises here at  The Exercise and Physical Fitness Page

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What is Cardiovascular Fitness?

Cardiovascular Fitness is using the same large muscle group, rhythmically, for a period of 15 to 20 minutes or longer while maintaining 60-80% of your maximum heart rate doing activity such as aerobic activity as being long in duration yet low in intensity.

Aerobic activities include: walking, biking, jogging, swimming, aerobic classes and cross-country skiing. Anaerobic activity is short in duration and high in intensity. Anaerobic activities include: racquetball, downhill skiing, weight lifting, sprinting, softball, soccer and football.

Aerobic means with air or oxygen. In other words you should be able to carry on a short conversation while doing aerobic exercise. If you are gasping for air while talking, you are probably working anaerobically. When you work anaerobically, you will tire faster and are more likely to experience sore muscles after exercise is over.(which will help develop fat lost and Muscle Traning.)

 Continue to the Benefits of Cardiovascular Exercise

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