Factor in all the Information

Sit and Be Fit?
Many people believe the term "sedentary lifestyl" only applies to those who work at a desk all day. In fact, a sedentary lifestyle is defined as having no leisure physical activity (sports, exercise or physically active hobbies) in a two-week period. The National Health Interview Survey found that in 1997-1998, more than 60 percent of adults did not participate in the recommended amount of activity and about one-third reported no physical activity at all.

Activity levels decline sharply as we get older, beginning in childhood. More than one-third of young people in grades 9-12 do not regularly engage in vigorous physical activity, and about 14 percent report no physical activity at all. Girls are significantly less likely than boys to remain physically active into adulthood. Physical inactivity is more prevalent among African American and Hispanic adults than white adults, and among those with a lower income than those of affluence.

Exercise Your Options to Reduce Cancer Risk
Why be active? Research supports the idea that regular, moderate physical activity (at least 30 minutes per day, at least five days per week) can have a protective effect against some cancers. Physical activity helps reduce the risk for breast and prostate cancer by regulating hormone levels in the body, and reduces colon cancer risk by speeding up the digestive process and limiting the amount of time the bowel lining is exposed to harmful substances.

Exercise also can reduce cancer risk by helping people maintain a healthy weight. Overweight and obesity are associated with increased risk for colon cancer, breast cancer and endometrial cancer, and are suspected to increase risk for other cancers. The relationship between excessive body weight and recurrence of breast cancer in women is also under investigation. Regular physical activity, along with a nutritious diet is key to maintaining a healthy weight and avoiding increased risk. Physical activities may account for as much as 15 to 40 percent of the calories burned each day.

More than Weight Control
Consistent exercise offers health benefits that go beyond reducing cancer risk and controlling weight. One study found that women who exercised vigorously while trying to quit smoking were twice as likely to be successful. Maintaining a physically active lifestyle also has been shown to reduce the risk of developing or dying from heart disease, diabetes and high blood pressure. In adults with mood disorders, physical activity may reduce symptoms of anxiety and depression, and foster a sense of well-being. On average, people who are physically active outlive those who are inactive. Muscle-strengthening exercise appears to protect against falling and fractures among the elderly, and may be beneficial for many people with arthritis. Even among frail and very old adults, physical activity can improve mobility and functioning.

Fit it In
The level of physical activity required for health benefits is a topic of frequent study. Regular physical activity is defined as at least 30 minutes of moderate activity, at least five days per week, or 20 minutes of vigorous physical activity at least three times per week. Youth should aim for at least one hour of exercise each day. Studies also support the idea that the same benefits are usually derived from several shorter sessions (e.g., three 10-minute walks at different times during the day) as one long session. The total amount of exercise appears to be the key to positive health effects.

Physical activity does not need to be strenuous in order to improve health. For many people, looking for ways to work in activity during the day, rather than planning a formal, vigorous exercise program, is the most effective way to achieve the recommended levels of physical activity. Success in beginning and maintaining physical activity also has been consistently and positively related to support from family and friends, so incorporating activity into the day's interactions and activities increases the likelihood that you will reach your goal.

Consider the following opportunities to increase your activity level:

• Get on or off the bus one stop early
• Take the stairs instead of the elevator or escalator
• When shopping, park the car in the far end of the parking lot
• Avoid labor-saving devices including the remote control
• Take a ten-minute walk break rather than a coffee break or cigarette break
• Go dancing with your partner or with friends
• Walk the perimeter of the mall two or three times before you begin shopping
• Exercise during commercial breaks while watching television
• Work in the garden or mow your lawn
• Plan active vacations rather than driving trips