Exercise and Fitness Brochure - UHC Tools

According to the Centers for Disease Control
and Prevention, 41.1 percent of Hispanics in the
US reported getting the recommended amount
of physical activity, 36.9 percent reported doing
more than 10 minutes total per week of moderate
exercise, 22.1 percent reported doing less than
10 minutes total per week, and 38.6 percent
reported not having any leisure-time physical
activities in the previous month. 1
Exercise and Fitness
Exercise yields a wealth of physical, mental and
emotional rewards. It can help you lose weight,
shape your body, increase your energy level and
think more clearly. Here are even more great
reasons to get moving and get in shape.
Exercise can help boost your brain power
Studies show that mental agility scores improve when
testing is conducted on a treadmill. The reason? Exercise
increases the blood flow through your body. The blood
carries oxygen, which is essential to brain function. More
blood flow = more oxygen = more fuel for your brain. 2
Regular exercise can help you sleep better
Since exercise can help relieve stress and keep the body
fit, you’re more likely to have a good night’s sleep when
you maintain a regular exercise routine. 3
Physical activity can help promote
a healthier lifestyle
A regular exercise program can decrease your appetite
in general, and may help reduce cravings for sweets,
according to the National Institutes of Health. It can
help you lose weight or maintain a healthy weight. Being
overweight can lead to increased health risks, such as
high blood pressure, decreased muscular function and
osteoarthritis. However, making positive changes in your
lifestyle, such as moving more and moderating your diet,
can help you manage your weight.
A workout a day helps keep the doctor away
Exercise can help combat serious ailments like
osteoporosis, heart disease, diabetes and breast cancer.
There’s also evidence to suggest that physical activity
cuts the duration and severity of the common cold. 4
Exercise can help make you happy
According to the National Institutes of Health, regular
exercise was at least as effective as medication for helping
people with mild to moderate depression. Some suggest
it may also combat anxiety and help with panic disorders.
According to the Mayo Clinic, “Getting exercise, even small
amounts, can reshape how you think about your appearance
and your own self-worth. Doing something for yourself
means granting yourself more value.”
Exercise promotes:
• Stamina
• A healthier lifestyle
• Relaxation
• Overall physical energy
• Resistance to disease
• Mental strength and agility
• Self-esteem
• Coordination
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Exercise fights:
• Anxiety
• Stroke
• Diabetes
• Poor health habits
• Depression
• Heart disease
• Stress
Now that you know the benefits of being physically active,
it’s time to think about putting together an exercise program
that works for you. If you have any medical conditions, it may
be good to talk to your doctor before starting a new exercise
program. Then get into it gradually – you don’t want to pull a
muscle or injure a joint. Learn how to warm up and do your
exercises in the correct form.
Here is one component of an exercise program that you
might consider to build strength and endurance.
Getting strong through resistance training
According to the American Sports Medicine Institute
(ASMI), resistance training – also called weight training or
strength training – is a “specialized method of conditioning
designed to increase muscle strength, muscle endurance
and muscle power.” You can train in a number of ways: with
resistance machines, free weights, or by doing pushups,
squats or abdominal crunches. Regular resistance training
will strengthen your bones, build and strengthen your
muscles and leave your body more toned.
Resistance training can be done almost anywhere. All you
need is a carpeted floor or mat and a set of dumbbells or
barbells (or even other weighted objects, such as small
bags of rice, liters of soda, cans of soup, etc.).
Once you begin resistance training, you’ll notice the
advantages during your daily routine. For instance, carrying
your briefcase, doing laundry and hauling groceries becomes
much easier when your arm and chest muscles are toned.
Any chronic lower back pain may be alleviated through
conditioning your abdominal muscles. Plus, resistance
training can help people maintain better posture.
And if you are trying to lose weight, resistance training can
actually help you burn more calories. The more muscles you
build, the more energy and calories your body expends to
maintain those muscles. How many calories you burn in a
resistance training session depends on a variety of factors,
including your weight, the duration of your session, and how
vigorously you work your muscle groups.
If you’re beginning resistance training at a gym, consider
working with a nationally certified exercise professional.
If you’re starting at home, be sure to read the instruction
manual before using any equipment.
For more information about health and wellness,
please visit UnitedHealthcare’s Latino Health
Solutions SM
at www.uhclatino.com.
Sources:
1
U.S. Physical Activity Statistics: 2005 State Demographic Data Comparison, www.cdc.gov*
2
The Rewards of Exercise, Author: Patricia L. Fry*
3
Stress and Sleep Issues, www.webmd.com*
4
Exercise and Overall Well Being, www.nlm.nih.gov*
* UnitedHealthcare is not affiliated with these authors and Web sites.
This information was prepared solely for general educational purposes. If you have specific questions about the topic(s) featured in this flier or about other health
conditions, see your doctor.
Insurance coverage provided by or through United HealthCare Insurance Company or its affiliates. Administrative services provided by United HealthCare Insurance
Company, United HealthCare Services, Inc. or their affiliates.
© 2008 United HealthCare Services, Inc.