Kelly McGonigal: How to make stress
The Health Benefits of Physical Activity—Major Research Findings
- Regular physical activity reduces the risk of many adverse health outcomes.
- Some physical activity is better than none.
- For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration.
- Most health benefits occur with at least 150 minutes a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity.
- Both aerobic (endurance) and muscle-strengthening (resistance) physical activity are beneficial.
- Health benefits occur for children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group.
- The health benefits of physical activity occur for people with disabilities.
- The benefits of physical activity far outweigh the possibility of adverse outcomes.
The Beneficial Effects of Increasing Physical Activity: It’s About Overload, Progression,
is the physical stress placed on the body when physical activity is greater in amount or intensity than usual. The body’s structures and functions respond and
adapt to these stresses. For example, aerobic physical activity places a stress on the cardiorespiratory system and muscles, requiring the lungs to move more air and the heart to pump more blood and deliver it to the working muscles. This increase in demand increases the efficiency and capacity of the lungs, heart, circulatory system, and exercising muscles. In the same way, muscle-strengthening and bone-strengthening activities overload muscles and bones, making them stronger.
is closely tied to overload. Once a person reaches a certain fitness level, he or she progresses to higher levels of physical activity by continued overload and adaptation. Small, progressive changes in overload help the body adapt to the additional stresses while minimizing the risk of injury.
means that the benefits of physical activity are specific to the body systems that are doing the work. For example, aerobic physical activity largely benefits the body’s cardiovascular system.
Back in 2007, after a series of mostly ineffective treatments prescribed by doctors, Ms. Enders, then 17, decided to take matters into her own hands. Convinced that the illness was somehow associated with her intestines, she pored over gastroenterological research, consumed probiotic bacterial cultures meant to aid digestion and tried out mineral supplements.
The experiments worked (although she is not sure which one did the trick), leaving her with healthy skin and a newfound interest in her intestines. “I experienced with my own body that knowledge is power,” she writes of the episode in “Gut: The Inside Story of Our Body’s Most Underrated Organ,” which was published in North America last month after its surprising success in Germany, where it has sold almost 1.5 million copies since its release in March 2014.
Valuable additional resources that contain reliable information about nutrition are available at the British Nutrition Foundation, Medline Plus, Harvard Nutrition Source and Nutrition.gov. For advanced students, the use of Pubmed is recommended. Pubmed is a public database for the scientific literature in the fields of biomedicine and health that also covers portions of the life sciences, behavioral sciences, chemical sciences and bioengineering. PubMed is a free resource that is developed and maintained by the National Center for Biotechnology Information (NCBI) at the U.S. National Library of Medicine (NLM), located at the National Institute of Health (NIH). When using PubMed and other databases, the inclusion of search terms such as “review” and “meta-analysis” is recommended. These are the terms used for certain types of articles that provide a broad overview of a topic. For instance, if you are interested in overview articles about the relation between dietary fiber and colon cancer, enter the search terms “colon cancer” (or “colorectal cancer”), “dietary fiber” (or “dietary fibre”) and “meta-analysis” or “review” using the advanced search tool in PubMed.
Information about the nutrient content of foods is available from the USDA and through Eurofir. Many countries have their own website that provides information on food composition. The website used in the Netherlands can be found here.
Measuring Physical Activity http://www.participaction.com/wp-content/uploads/2012/09/The-January-Research-File_eng.pdf
Physical Activity Measurement http://www.researchgate.net/profile/Stephanie_Schoeppe/publication/6778339_Physical_activity_measurement–a_primer_for_health_promotion/links/02bfe511842852620a000000.pdf
(These typically require participants to self-report their level of activity)
International Physical Activity Questionnaire (IPAQ) – short and long version, multiple languages https://sites.google.com/site/theipaq/questionnaire_links
Community Healthy Activities Model Program for Seniors (CHAMPS) – available in english and spanish http://dne2.ucsf.edu/public/champs/resources/qxn/
Global Physical Activity Questionnaire – available in multiple languages http://www.who.int/chp/steps/GPAQ/en/
Godin Leisure Time Exercise Questionnaire http://www.godin.fsi.ulaval.ca/Fichiers/Quest/Godin%20leisure-time.pdf
(These can be used to record a value to the activity level of participants)
6 Minute Walk Test http://www.rehabmeasures.org/Lists/RehabMeasures/DispForm.aspx?ID=895
Push up Test at Home (upper body strength) http://www.topendsports.com/testing/tests/home-pushup.htm
Squat Test at Home (lower body strength) http://www.topendsports.com/testing/tests/home-squat.htm
Sit and Reach Flexibility Test at Home http://www.topendsports.com/testing/tests/home-sit-and-reach.htm
Shoulder Reach Flexibility Test http://www.topendsports.com/testing/tests/shoulder-flexibility.htm
Rehabilitation Measures Database (some tests may be beyond scope of course project) http://www.rehabmeasures.org/default.aspx
Series on Physical Activity ★ Recommended by Dr. Steven Blair
Note: Articles in the Series on Physical Activity are available free of charge if you create a username and password.
Energy Balance Basics
Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults
Physical activity and health – A Report of the Surgeon General
Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging
Physical Activity Guidelines for Americans
Examining The Use of Evidence Based and Social Media Supported Tools in Freely Acessible Physical Activity Internvetion Websites
Tools, Calculators and Resources
American Council on Exercise
Centers for Disease Control & Prevention – Benefits of Physical Activity
By DENISE GRADY
Published: November 10, 1999
Reports of research on drugs tend to exaggerate the drugs’ benefits, making them sound better than they really are, according to an article and editorial being published today in The Journal of the American Medical Association.
Haylie Pomroy has helped countless clients lose up to 20 pounds in just 4 weeks –all through the fat-burning power of food. Hailed as “the metabolism whisperer,” Haylie reminds us that food is not the enemy, it’s the rehab needed to rev-up your sluggish, broken-down metabolism and turn your body into a fat-burning furnace.
On this plan you’re going to eat a lot. You’re going to eat three full meals and at least two snacks a day – and you’re still going to lose weight. What you’re not going to do is count a single calorie or fat gram. You’re going not to ban entire food groups. You’re not going to go carb-free or vegan or go cold turkey on the foods you love. Instead, you’re going to rotate what you’re eating throughout each week according to a simple and proven plan carefully designed to induce precise physiological changes that will set your metabolism on fire.
Phase I (Monday-Tuesday): Lots of carbs and fruits
Phase II (Wednesday-Thursday): Lots of proteins and veggies
Phase III (Friday-Sunday): All of the above, plus healthy fats and oils
Continue reading “The Fast Metabolism Diet”