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The Exercise Prescription
Published in Maria A. Fiatarone Singh, John Sutton Chair, Exercise, Nutrition, and the Older Woman, 2000
Balancing the skeletal need for weight-bearing or loading and the safety requirements of the joints and connective tissues for low impact, one would favor exercises such as walking, dancing, hiking, or stair climbing over running, step aerobics, or jumping rope in older women. Younger women may safely perform high impact activities as long as muscle and ligament strength and joint structure are normal. It has been suggested anecdotally that concurrent PRT may prevent much of the joint problems and injuries incurred during typical high-impact aerobic pursuits, but this remains to be shown experimentally.
Sport, physical activity and wellbeing
Published in Mike McNamee, Sport, Medicine, Ethics, 2014
As an example let us consider Nussbaum’s fourth capability ‘senses, imagination and thought’. For Nussbaum this capability includes ‘[b]eing able to use imagination and thought in connection with experiencing and producing self-expressive works’ (Nussbaum 1999: 78). In explaining this capability further, Nussbaum also refers to freedom of expression and searching for the meaning of life in one’s own way, as well as to pleasurable experiences and the avoidance of ‘non-necessary pain’ (Nussbaum, 2000: 78). Nussbaum thus makes room for subjective experiences within this ‘list theory’. It is remarked that education is essential for the truly human use of these faculties. Not all forms of physical activity will instantiate the demands of this capability. While skipping or step-aerobics may contribute to wellbeing on biomedical or subjectivist accounts they cannot develop this capability owing to the thinness of their cognitive repertoire. But modern sports and thicker forms of physical activity represent one way of functioning in these valuable ways. Advanced players in games such as football speak of expressing themselves. Many of them find in developing bodily control and awareness, in mastering skills and moving with economy and ease through a challenging movement sequence, in appreciating and developing game intelligence, a joyful and deeply rewarding experience. Sports, when they move beyond mindless drilling and conditioning, may also be understood as developing the capabilities of sense, imagination and thought. Physical activities certainly represent one way in which the whole person can be understood as expressing oneself, as in dance, tai chi or yoga, for example. Note this is not to say the everyday drudgery that is part of the life of every serious athlete is not without value. Merely that it will not contribute to this particular capability, which is constitutive of wellbeing.
Lifestyle and Diet
Published in Chuong Pham-Huy, Bruno Pham Huy, Food and Lifestyle in Health and Disease, 2022
Chuong Pham-Huy, Bruno Pham Huy
Aerobic exercise or endurance involve steady, rhythmic movement of the legs and arms. Such activities include brisk walking, running, swimming, bicycling, stair climber and dancing. Aerobic exercise, which speeds up heart rate and breathing, is important for many body functions. It gives heart and lungs a workout, increases endurance, and improves overall fitness (75). Strengthening endurance makes it easier to perform many daily activities. Regular aerobic exercise conditions the heart to pump blood to the whole body (74–76). Aerobic exercise also helps relax blood vessel walls, lower blood pressure, burn body fat, lower blood sugar levels, reduce inflammation, boost mood, and raise ‘good’ HDL cholesterol. Combined with weight loss, it can lower ‘bad’ LDL cholesterol levels, too. Over the long term, aerobic exercise reduces your risk of heart disease, stroke, Type 2 diabetes, breast and colon cancer, depression, and falls (73). Endurance or aerobic exercises include: moderate-intensity aerobic activity and vigorous-intensity aerobic activity. Moderate-intensity aerobic activity causes a slight increase in breathing and heart rate. Examples include: brisk walking (5 km/hr), leisure cycling (<16 km/hr), leisure swimming, playing doubles tennis, and line-dancing. Vigorous-intensity aerobic activity causes heart rate to increase significantly (75). Examples of vigorous-intensity physical activity include: jogging or running, swimming continuous laps, playing singles tennis, rollerblading at a fast pace, playing basketball or football, and skipping with a rope (75). These activities can vary in intensity between individuals depending on the effort put in and their fitness levels. Aerobic exercise also helps relax blood vessel walls, lower blood pressure, burn body fat, lower blood sugar levels, reduce inflammation, boost mood, and raise ‘good’ HDL cholesterol. Combined with weight loss, it can lower ‘bad’ LDL cholesterol levels, too. Over the long term, aerobic exercise reduces your risk of heart disease, stroke, Type 2 diabetes, breast and colon cancer, depression, and falls. Aim for 150 minutes per week of moderate-intensity activity. Choose normal walking, brisk walking, dancing, cycling, swimming, jogging, or step aerobics according to your age and your state of health (73). Do the aerobic activity in segments of at least ten minutes. You do not have to do the 20 or 30 minutes in one go (74). If you are unhealthy, consult a doctor before choosing a type of exercise cited previously.
Factors predicting long-term physical activity of breast cancer survivors. 5-year-follow-up of the BREX exercise intervention study
Published in Acta Oncologica, 2022
Kristiina Kokkonen, Pirkko-Liisa Kellokumpu-Lehtinen, Markku Kankaanpää, Riku Nikander, Heidi Maria Penttinen, Meri Utriainen, Leena Vehmanen, Riikka Huovinen, Hannu Kautiainen, Carl Blomqvist, Tiina Saarto
After the baseline visit, the patients were randomized either into 12-month supervised exercise training group or control group. The exercise intervention consisted of both supervised and home training protocol. The supervised training was organized once a week as a 60-min endurance program and rotating between step-aerobics and a circuit-training with switch every fortnight. The intensity of exercise was assessed by a Rating of Perceived Exertion (RPE) scale, which relies on self-estimation of stress level. After the first six weeks of less intensive training, the stress level was raised toward 14–16 RPE’s [49]. This equals to exercise that feels ‘somewhat hard’ or ‘hard’ and corresponds to 5–7 metabolic equivalents (METs). A metabolic equivalent (MET) unit is the amount of oxygen consumed at rest in supine position and matches 3.5 ml oxygen consumption per kilogram each minute [50]. The home training sessions included endurance training twice-a-week. The nonsupervised endurance training consisted of walking, Nordic walking, or aerobic training. The control group was recommended to maintain their usual level of physical activity and exercise habits during the follow-up.