Exercise
Video Notes
Physical fitness is the most important predictor for longevity.
Only 23% of Americans get any regular physical activity -- even light to moderate levels.
The U.S. has been experiencing an obesity epidemic for 50 years -- since the 1970’s, and it is getting worse, despite extensive Public Health efforts.
“Regular Physical Activity” (exercise) decreases your risk for many chronic diseases, including:
30-Year Stanford Study compared “Ever-Runners” to “Never-Runners”
#1 Excuse for Not Exercising: “Not Enough Time”
The average American spends per day:
Regular exercise helps prevent many types of cancer, especially:
Regular exercise also helps cancer patients live longer and better.
Increasing physical activity after the age of 50 has tremendous benefits:
Of all the health habit choices we can make, maintaining physical fitness is the most important.
Burning as little as 500 extra calories per week has positive health benefits.
General Recommendation: Walk 2-3 miles per day, 6 days per week
Only 23% of Americans get any regular physical activity -- even light to moderate levels.
The U.S. has been experiencing an obesity epidemic for 50 years -- since the 1970’s, and it is getting worse, despite extensive Public Health efforts.
“Regular Physical Activity” (exercise) decreases your risk for many chronic diseases, including:
- Obesity
- High Cholesterol
- High Blood Pressure
- Type 2 Diabetes
- Coronary Heart Disease
- Stroke
- Osteoporosis
- Many types of Cancer
- Dementia
- Anxiety
- Depression
30-Year Stanford Study compared “Ever-Runners” to “Never-Runners”
- Improved Aerobic Capacity
- Better Heart Health
- Increased Bone Mass
- Less Inflammation
- Less Physical Disability
- Improved Thinking, Learning, and Memory
- Lived Significantly Longer - Mortality Rate 56% lower
- Health Benefits Persisted into a sedentary lifestyle later in life
#1 Excuse for Not Exercising: “Not Enough Time”
- Every 1 minute spent on exercising = 2 minutes gained in longevity
- Taking time to care for your body now pays you back DOUBLE in the future.
The average American spends per day:
- 2 hours and 45 minutes watching television (screen time)
- Only 18 minutes participating in sports, exercise, or recreation
- The problem is NOT Time; it is personal values and priorities
Regular exercise helps prevent many types of cancer, especially:
- Breast & Colon Cancer
Regular exercise also helps cancer patients live longer and better.
- Breast cancer patients that exercise have 40% lower recurrence and mortality rates.
Increasing physical activity after the age of 50 has tremendous benefits:
- Adds 2-4 years of life
- Adds 5.7 years of living disability free
- Higher quantity and QUALITY of life!
- “Adds years to your life and life to your years.”
Of all the health habit choices we can make, maintaining physical fitness is the most important.
- Staying fit is even a healthier choice than the choice to stop smoking!
Burning as little as 500 extra calories per week has positive health benefits.
- Walking 1 mile = burns 100 calories (3,600 calories = 1 pound)
- Exercise is a rare case in that “a little is good, but more is better!”
General Recommendation: Walk 2-3 miles per day, 6 days per week
- Burns an extra 1,500 calories/week = 78,000 calories/year = 22 pounds of fat per year
- Health benefits approach maximum when burning an extra 500 calories/day by exercising.
In achieving your goal of living to 120, getting regular exercise is an important habit that you should make part of your healthy lifestyle.
Notes & Worksheet
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