Health - definition

Anyone?

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What affects health?

diseasesstressdietphysical activityfriends/enemiesfamily

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Physical activityExercise: Any kind of muscular work that requires more energy than resting.

Four main aspects: Intensity, duration, frequency, type

Fitness: Synonym for merits/features people possess, which enable them to do physical work (endurance, strength, flexibility, coordination)

Training: Systematic, purposeful, regular exercise aiming at maintaining or improving fitness, in one or more ways.

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Exercise - intensityLow intensity "exercise": Resting, low energy usage (car-addicted (overweight) office workers, sedentary people)

Moderate intensity exercise: Energy expenditure 3-6x rest (brisk walking, gardening, house cleaning - oh yes!, easy jogging/cycling/swimming

High intensity exercise: >6x more energy than rest - now you´re working out some sweat! Snow-shuffling (parents, money!), mountaineering, cross-country skiing, running

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High intensity training

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Recommendations (Iceland)

Children/adolescents: At least 60 min medium-high intensity exercise daily. Max. 2 h computer/screentime a day

Adults: Medium intensity exercise at least 30 min/day

Elderly: Same as adults. Strength training important (prevents falls)

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Low intensity training

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Exercise and public health

Lowers risk: Heart disease, Stroke, obesity, diabetes (high blood sugar), colon cancer, breast cancer, depression, falls in the elderly

Strengthens musculoskeletal system

Can you think of any drug with such versatile effects? Exercise probably the only one....

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So what can you do?Use your feet, save the car (school, work)

Take the stairs, elevators suck anyway

Work in the garden, clean the house. Seriously

Run Forrest, run

Mend your bike and use it

Go for a swim

Pump some iron11

Physical activity is the single best way to maintain and improve health in all three aspects, mental/physical/social

Exercise is not reserved for tanned, muscular 20 year olds in fashion outfits

Stay fit, live long and healthy

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