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.

Food cholesterol

Several factors influence the blood cholesterol levels. A balanced food mode, a standard weight and the physical-activity in particular can contribute toa normal cholesterol level.

Certain food (eggs, liver, kidney and shrimps) contains naturally cholesterol (food cholesterol). In the majority of the cases, cholesterol present in food does not have as much influence on the blood cholesterol level than the quantity and the type of consumed greases, although certain people can be more sensitive to high cholesterol contributions.

Edible fats are often divided into saturated greases and unsaturated greases. In general, the majority of saturated greases increase the cholesterol levels total and LDL. Saturated greases are present in the butter, the lard (and food manufactured with these ingredients like pastry makings, the cakes and biscuits), the meat products (salami, pies and sausages), the cream, the cheese and the food which contains oil of coconut or palm. Certain unsaturated greases can contribute to reduce the cholesterol levels LDL and it is generally advised to replace the greases saturated by unsaturated greases. The food which contains unsaturated greases is the vegetables, oils of seeds and the pastes to be pasted containing seed oils (oil of colza, olive oil, paste to be pasted with soya), as well as oils of fish (p. e.g., mackerel, salmon and herring), the dry fruits in hull and lawyers.

Edible fats

Edible fats are often divided into saturated greases and unsaturated greases. In general, the majority of saturated greases increase the cholesterol levels total and LDL. Saturated greases are present in the butter, the lard (and food manufactured with these ingredients like pastry makings, the cakes and biscuits), the meat products (salami, pies and sausages), the cream, the cheese and the food which contains oil of coconut or palm. Certain unsaturated greases can contribute to reduce the cholesterol levels LDL and it is generally advised to replace the greases saturated by unsaturated greases. The food which contains unsaturated greases is the vegetables, oils of seeds and the pastes to be pasted containing seed oils (oil of colza, olive oil, paste to be pasted with soya), as well as oils of fish (p. e.g., mackerel, salmon and herring), the dry fruits in hull and lawyers.

It also happens that another type of greases, or greases trans, is present in food containing of partially hydrogenated greases (certain pastry makings and biscuits), although many manufacturers in Europe reduced the content of trans greases to the minimum their products. Trans greases raise the cholesterol level LDL (bad cholesterol). Contrary to saturated greases, trans greases cause a drop in cholesterol HDL or good cholesterol and increase the blood triglyceride rate and by doing this contribute to raise the cardiovascular disease risk. Moreover, the food consumption which contains trans greases causes to raise the lipid level to jeun or triglyceridemy what, according to the epidemiological studies, increases the cardiovascular disease risk. The negative effects of trans greases can appear with long-term contributions of about 5 to 10 G by jour4,5.

A wallet of foodstuffs

Moreover, the food consumption which contains trans greases causes to raise the lipid level to jeun or triglyceridemy what, according to the epidemiological studies, increases the cardiovascular disease risk. The negative effects of trans greases can appear with long-term contributions of about 5 to 10 G by jour4,5.

In addition to it is necessary to consume good greases, it is as advised to try to reduce the quantity of total greases in its food while making cook food with the furnace, the grill or the vapor, or by making them boil or poach, rather as to fry them, and to reduce the rich food consumption in greases. It is necessary for that to study nutritional information which is reproduced on the labels of the foodstuffs and to compare the type of greases and their rate, and more particularly that of saturated greases.

In addition to the type of greases which we eat, other food can contribute to maintain the cholesterol levels within acceptable limits. The consumption of fruits and vegetables, food which contain soluble fibres (oats, lenses, broad beans and pea), dry fruits (almonds) and of soya can for this reason be useful. It should be known that the products nouveau riches in stanols or vegetable sterols are reserved to the people whose cholesterol levels are too high and which they do not relate to the people whose cholesterol levels are normal. The scientists in addition discovered that a balanced mode low in fat contents including the “food wallet” mentioned above can reduce the cholesterol level up to 20%6.

Conclusions

When people become more active, they reduce the risk of premature mortality following cardiovascular diseases, with certain cancers and the diabetes. They control their body weight better, improve their tolerance with the effort and their muscular and osseous health. They improve probably also their mental wellbeing and their quality of life. The physical-activity adds not only years to the life, but also of the life at the years.

The promotion of the physical-activity requires an effort concerted several organizations to help the individuals to reduce their level of sedentariness and to increase the physical-activity. The governments international, national, regional and local must work in collaboration with the construction and haulage companies, the schools,… and the health authorities to encourage walk, the bicycle, the sport and the activities of leisures. 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

Bibliography

Lifestyles in which the sport has its word to say.


*Andersen, L.B., Schnor, P., Schroll, Mr., & Hein, H.O. (2000). Alcause mortality associated with physical activity during leisure time, work, sports, and cycling to work. Files off Internal Medicine, 160,1621-1628.

* Biddle, S.J.H., Fox, K.R., & Boutcher, S.H. (2000). Physical activity and psychological well-being. London: Routledge.

* Bijnen, F.C., Feskens, E.J., Caspersen, C.J., Nagelkerke, NR., Mosterd, W.L., & Kromhout, D. (1999). Baseline and previous physical activity in relation to mortality in elderly men: the Zutphen Elderly Study. American Newspaper off Epidemiology, 150,1289-1296.

* Medicine and Science in Sports and Exercise (1999), Nov.; 31 (11 Supplement).

* Blair, S.N. & Hardman, A. (1995). Special exit: Physical activity, health and well-being - international year scientific consensus conference. Research Quarterly for Exercise and Sport, 66 (4).

* Fogelholm, Mr., Kukkonen, Mr., & Harjula, K. (2000). Does physical activity prevent weight profit: With systematic review. Obesity Reviews, 1,95-111.

* Lawlor, D.A., & Hopker, S.W. (2001). The effectiveness off exercise ace year intervention in the management off depression: systematic review and meta-regression analysis off randomised controlled trials. British Medical Journal, 322,1-8.

* Prentice, A.M., Jebb, S.A. (1995). Obesity in Britain: Gluttony gold Sloth. British Medical Journal, 311,437-439.

* Sports Council and Health Authority Education. (1992). Allied Dunbar National Fitness Survey. London: Council/HEA sports.

* US Department off Health and Human Services (PHS). (1996). Physical activity and health. With carryforward off the General Sucker (Executive Summary). Pittsburgh, Pa: Superintendent off Documents. below.

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• The inactivity
• The exercise
• Necessary to aim
• The message
• What cholesterol?
• Cholesterol and health
• Food mode
• Food cholesterol
• Edible fats
• A wallet of foodstuffs
• Conclusions
• Bibliography
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