Science has shown that physical activities and regimented daily exercises also lower the incidence of depression and suicide, Alzheimer’s, and even cancer. An active lifestyle also helps slow down the aging process, keeps our skin looking young(er), tones our muscles, enables us to have better metabolism and weight control, fortifies our immune system against diseases and infections, and even improves our outlook in life. Indeed, daily physical exercise also protects our mind – our entire body and being.

Prof. Frank Booth, Ph.D., of the biomedical sciences at the University of Missouri-Columbia, coined the term Sedentary Death Syndrome (SeDS) to dramatize the reality that "exercising is a matter of life and death." That’s how important, essential, physical exercise is to the human organism. It is dreadful fact but 70 percent of Americans today do not exercise regularly. Other less health-conscious people around the world are obviously even worse. Just sitting around is a world-wide phenomenon. The World Health Organization last year reported that "about 2 million deaths annually worldwide are attributed to sedentary lifestyles."

One of the subtitles of Professor Booth’s article is titled Dead Man Sitting. "Sitting kills more than 300,000 Americans annually…if SeDS were a real disease, that would make it the third leading cause of death in the United States, right after heart disease and cancer," he stated. This inactivity-related disorders affect nearly 75% of adult and children, and projected to cost the United States $1.5 trillion over the next ten years.

Yes, very much so. To illustrate a point, let us exaggerate and consider a situation that is extreme: a person who is bedridden, a stroke victim or a quadriplegic, someone practically unable to move. What happens? The muscles all over the body atrophy and in most instances are replaced with fats, become flabby and lose bulk, the heart and lungs deteriorate, the circulation slows down, metabolism becomes impaired, the immune system declines, and the brain and all other organs function poorly. Humans, animals in general, were not meant to be vegetables. Physical activities are essential for cardiovascular fitness and fundamental to health.

In the 60s and 70s, jogging was very popular as a form of exercise. However, there were significant attendant complications resulting from jogging, like injuries to feet, ankles, knees, hips, spine, etc. Studies in Sports and Cardiovascular Medicine two decades later showed that the cardiovascular benefits from brisk walking were the same as those derived from jogging, minus the injuries.

When exercising, the heart rate normally speeds up. The heart rate that one wants to achieve with exercise is called Target Heart Rate (THR). Reaching this heart rate when exercising means maximum benefit is being derived from the physical activity. To compute your THR, subtract your age from 220. Example: the THR of someone who is 50 years old is 220 minus 50, or 170. When exercising, one tries to reach his/her THR, so long as no symptoms occur, like chest pains or tightness of the chest, dizziness or fainting. Some expected shortness of breath is normal, which should subside with rest. Among the elderly and those on medications, adjustments need to be made. The best thing to do before embarking on an exercise regimen is to consult your physician, who will advise you accordingly, and prescribe what is best for you.

For a 150-pound (about 68-kilo) person, doing the following for one hour burns the corresponding amount of calories indicated here: walking, 2 mph, 240 calories; walking 4.5 mph, 440; jogging 7 mph, 920; bicycling 6 mph, 240, 12mph, 410; jumping rope, 750; running in place, 660; running 10 mph, 1,280; swimming 25 yards per minute, 275; tennis, singles, 400. For half an hour of non-stop fast dancing (like swing or boogie), 200 calories; and, in contrast, for a 30-minute foreplay and actual sex, only 90 calories are burned, believe it or not.

The American College of Sports Medicine has the following minimum exercise recommendation for healthy men and women: Frequency: 3-5 days a week; Intensity: Target Heart Rate; Duration: 20-60 minutes of continuous aerobic activity depending on intensity; Method: Should use large muscle groups, walking, hiking, running, cycling, dancing, rowing, swimming, etc); Resistive Strength Training: at least one set of 8-12 repetitions of 8-10 exercises that condition the major muscle groups at least two times a week. It appears that exercising beyond an hour does not confer added cardiovascular benefit.

If you will excuse me, its time for my Tai-Bo, the hottest entire-body workout to hit this century.

The main objective of this column is to educate and inspire people to live a healthier lifestyle to prevent illnesses and disabilities, and achieve a happier and more productive life. Any diagnosis, recommendation, or treatment in our articles are general medical information and not intended to be applicable or appropriate for anyone. This column is not a substitute for your physician, who is familiar with your condition and your best ally when it comes to your health.

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