The inactivity

Moreover, the exercise, even moderate, decreases the anxiety and improves the reaction to the stress and quality of the sleep. The exercise would also improve the short-term memory and decision making.

The physical-activity seems particularly beneficial in the elderly to reduce the risk of insanity and disease of Alzheimer. Which are the costs of the inactivity? The human body is designed for the movement and a sedentary lifestyle is related on the illness and the untimely death. A review of 44 studies noted that the individuals who maintain an physical-activity reasonable, in particular with an Middle Age and a advanced age, are twice fewer than their sedentary counterparts to develop a fatal disease or serious. This benefit health is comparable with the ousting of the tobacco and the inactivity is now recognized like one of the risk factors of the cardiovascular diseases.

How that is it translated in the economic expenditure? Although the disease and mortality make initially suffer the victims and their close relations, they also generate costs high in terms of absenteeism to work and health care. The majority of the studies led to the United States estimated that 18% of the cases of cardiovascular diseases (for total costs of 24 billion $ in 1995) and 22% of the cases of cancer of the colon (a cost of 2 billion $) in the population are ascribable with the inactivity. One holy as now as the average expenditure in medical care among active people are 30% lower as those of the sedentary people.

The exercise

In Great Britain, where the rate of obesity is strongest of Europe (around 20% of the population, which results, at least partially, of the inactivity), the cost of obesity was estimated at 500 million books, causing 18 million days of absence due to disease each year. Which are the risks associated with the physical-activity?

No gesture is without risk and the exercise does not have the appearance of an exception. As example, the risk of sudden death increases by a factor 5 during an intense exercise at an trained person and by a factor 56 at a not trained person. c

To vary the type and the intensity of the activity improve health in an optimal way. As example, a soft walk at the hour of the lunch, although insufficient to improve health of the heart and arteries, constitute a healthy pause with work, improve mood and reduce the stress, while also contributing to the control of the weight. For those which do not like or are unable to program a exercise, to avoid or limit the time spent in sedentary attitudes as to look at television can prove more than useful. To provide a maximum advantage to all the sectors of the body, a series of specific exercises of stretching is also necessary. It is particularly important in the elderly.

The message which recommends a moderate physical-activity does not mask the additional benefit of a more intense activity, especially on cardiac health and the metabolism of glucose.

Necessary to aim

There is also a risk more high of wounds, for example of the foot, ankle and of the knee, once one takes share with a exercise or an intense sport. Finally, more attention must be granted to habituation with the sport, which supposes that individuals become completely “doped” of their sport, with the detriment of work and the social relations. Although a syndrome of dependence to the exercise was identified, it is extremely rare and probably accompanies by other problems, of mental origin, such as the anorexia or the disorders obsessifs compulsifs.

Which level of physical-activity is it necessary to aim?

During several of years, the promoters of health adopted Directives which aimed at the improvement of cardiovascular health and implied an intense exercise uninterrupted requiring the great groups of muscles during minimum 20 minutes (with the equivalent of 60 80% of the maximum cardiac rhythm). Unfortunately, this level of exercise proves too difficult to reach at the majority of the individuals, especially most inactive.

The most recent recommendations emanating from the United States and the United Kingdom plead the regular practice of an activity on moderate levels of intensity (walk with sharp pace). This objective is realizable by a percentage much larger of the population, since it can be reasonably built-in during the day and is less require physically. 20 minutes a daily walk to good pace will make, at the end of one year, a difference in 5 kg on the balance and will have, at the majority of the people, the measurable benefit on cardiovascular and mental health. The current recommendations recommend the walking, if possible every day of the week during approximately 30 minutes. Certain data even suggest that this quantity of exercise divided into two to three times per week is almost as effective and more convenient as on a daily basis.

The message

The most recent recommendations emanating from the United States and the United Kingdom plead the regular practice of an activity on moderate levels of intensity (walk with sharp pace). This objective is realizable by a percentage much larger of the population, since it can be reasonably built-in during the day and is less require physically. 20 minutes a daily walk to good pace will make, at the end of one year, a difference in 5 kg on the balance and will have, at the majority of the people, the measurable benefit on cardiovascular and mental health. The current recommendations recommend the walking, if possible every day of the week during approximately 30 minutes. Certain data even suggest that this quantity of exercise divided into two to three times per week is almost as effective and more convenient as on a daily basis.

To vary the type and the intensity of the activity improve health in an optimal way. As example, a soft walk at the hour of the lunch, although insufficient to improve health of the heart and arteries, constitute a healthy pause with work, improve mood and reduce the stress, while also contributing to the control of the weight. For those which do not like or are unable to program a exercise, to avoid or limit the time spent in sedentary attitudes as to look at television can prove more than useful. To provide a maximum advantage to all the sectors of the body, a series of specific exercises of stretching is also necessary. It is particularly important in the elderly.

The message which recommends a moderate physical-activity does not mask the additional benefit of a more intense activity, especially on cardiac health and the metabolism of glucose. The recommendations of Quebec Statement Consensus one Physical Activity, Health and Well-Being gives practical advices for the physical-activity.

What cholesterol?

For those which do not like or are unable to program a exercise, to avoid or limit the time spent in sedentary attitudes as to look at television can prove more than useful. To provide a maximum advantage to all the sectors of the body, a series of specific exercises of stretching is also necessary. It is particularly important in the elderly.

The message which recommends a moderate physical-activity does not mask the additional benefit of a more intense activity, especially on cardiac health and the metabolism of glucose.

The recommendations of Quebec Statement Consensus one Physical Activity, Health and Well-Being gives practical advices for the physical-activity.

SUMMARY OF THE RECOMMENDATIONS OF QUEBEC CONSENSUS STATEMENT ONE PHYSICAL ACTIVITY, HEALTH AND WELL-BEING (1995)
The activities would have:

* To imply a large range of muscles
* To impose more than one usual load
* To require 700 kcal/sem at least
* Beings practised regularly and if possible daily

In practice, to support a regular exercise, such as walk with good pace during 20-30 minutes, satisfied with these recommendations at the majority with the adults.

To obtain maximum benefit on health, the activities should:

* To include intense working lives
* To include a variety of activities
* To concern the majority of the muscles, the bottom and top of the body
* épenser up to 2000 kcal/sem

Cholesterol and health

In same time, the physical-activity is also of the responsibility for all and it is necessary to redefine today the priorities to work out Cholesterol: the good, the bad one and the normal one Cholesterol Cholesterol has often bad press, which to a certain extent is amply justified, because an high rate of bad cholesterol in blood constitutes a major risk factor of cardiovascular disease. Practices of balanced life and a food mode can contribute to reduce the cardiovascular disease risk, but it should not be forgotten that cholesterol also plays a vital part in health.

Cholesterol is a waxy substance which, following the example greases and oils, belongs to the family of the lipids. It is essential with all the cells of our body and plays a particular part in the formation of the cells of the brain, the nervous cells and certain hormones. Even if some food contains cholesterol, the majority of cholesterol present in our organization is secreted by the liver.

According to the World Health Organization (WHO), total cholesterol average rates of Europeans of male sex fluctuate between 4,5 mmol/l (millimoles per liter) in Turkey and 6,2 mmol/l in Serbia and in Montenegro, whereas at the European ones, they vary between 4,6 mmol/l in Turkey and 6,1 mmol/l in Norvège1. At the majority of the human subjects, the total cholesterol rate recommended must be lower than 5,0 mmol/l, but for the people who present a cardiovascular disease, whatever her gravity, the rate recommended must be lower than 4,5 mmol/l2.

Food mode

The cholesterol excess in blood (hypercholesterolemy) is a major factor of disease risk coronary being able to cause an heart attack or an cerebral vascular accident, two of the leading causes of death in Europe3. Cholesterol is presented in two forms: cholesterol with basic lipoproteins density (or cholesterol LDL) and cholesterol with lipoproteins of high density (or cholesterol HDL).

Cholesterol LDL, or “bad cholesterol”, transports the lipids in blood circulation and it is made of particles bulky, flocculent and sticking. The LDL deposit cholesterol on the walls of the arteries, which causes to narrow of it the diameter (known process under the name of athérosclérose). These changes support the coagulation of blood. If a clot (thrombus) is formed and blocked an artery whose diameter is narrowed (thrombosis), it can follow an heart attack or an cerebral vascular accident. Although cholesterol LDL is secreted naturally by the organization, certain people produce some in excessive quantities. The food can also act on the quantity of cholesterol LDL.

Cholesterol HDL, or “good cholesterol”, is composed of particles which recover cholesterol in the bodies which have some to too much bring it back to the liver, where it is eliminated. A high cholesterol level HDL means that the greasy deposits are less likely to accumulate in the arteries. A raised report/ratio HDL/LDL, i.e. a cholesterol level HDL raised compared to the cholesterol level LDL, protects from the cardiovascular diseases. The physical-activity and the consumption of healthy greases can contribute to increase the cholesterol level HDL.