Nutrition Science and Everyday Application - beta v 0.1

ESSENTIAL ELEMENTS AND BENEFITS OF PHYSICAL FITNESS 549
Physical Benefits
Longer life: A regular exercise program can reduce
your risk of dying early from heart disease, certain
cancers, and other leading causes of death.
Healthier weight: Exercise, along with a healthy,
balanced eating plan, can help you lose extra weight,
maintain weight loss, or prevent excessive weight gain.
Cardiovascular disease prevention: Being active
boosts HDL cholesterol and decreases unhealthy
triglycerides, which reduces the risk of cardiovascular
diseases.
Management of chronic conditions: A regular routine
can help to prevent or manage a wide range of
conditions and concerns, such as metabolic syndrome,
type 2 diabetes, depression, arthritis, and certain types
of cancer.
Mental and Emotional Benefits
Mood improvement: Aerobic activity, strength-training,
and more contemplative activities such as yoga, all help
break cycles of worry and distraction, effectively draining
tension from the body.
Depression relief: Exercise can produce antidepressant
effects in the body. Studies have shown that physical
activity reduces the risk of and helps people cope with
the symptoms of depression.
Cognitive skills retention: Regular physical activity can
help people maintain thinking, learning, and judgment as
they age.
Better sleep: A good night’s sleep is essential for clear
thinking, and regular exercise promotes healthy, sound
sleep. It can also help you fall asleep faster and deepen
your rest, promoting better mental and emotional
wellbeing.
Energy boosts: Regular physical activity can improve
muscle tone and strength and provide a boost to your
cardiovascular system. When the heart and lungs work
more efficiently, you have more energy.
Strong bones: Research shows that aerobic activity and
strength training can slow the loss of bone density that
typically accompanies aging.
Table 10.1. Physical and emotional benefits of exercise.
THE FITT PRINCIPLE
One helpful tool for putting together an exercise plan is the FITT acronym. FITT stands for:
Frequency – how often you exercise
Intensity – how hard you work during your exercise session
Time – how long you exercise for
Type – what kind of exercise you do
You can manipulate the principles of FITT to better meet your exercise goals and to boost
your motivation to exercise. You will be more likely to stick to a workout plan that has
flexibility and works with your lifestyle. By changing up the types of exercise you do, varying
the intensity of your workouts, and by choosing days of the week and times of the day that
work best with your schedule, you can create a plan for success with your exercise goals.
As you design your physical activity plan, make sure to outline the components of the FITT
principle to establish more detailed goals and create purpose for your workouts.
Self-Check: