Obesity Clip Art Encourage Kids to Do Physical Activity Clp Art

Exercise Can Help Control Weight

Obesity results from energy imbalance: too many calories in, too few calories burned. A number of factors influence how many calories (or how much "energy") people burn each day, amid them, historic period, trunk size, and genes. Just the most variable gene-and the well-nigh hands modified-is the amount of activity people go each day.

Keeping active can aid people stay at a healthy weight or lose weight. It can also lower the risk of middle disease, diabetes, stroke, high claret pressure level, osteoporosis, and certain cancers, as well equally reduce stress and boost mood. Inactive (sedentary) lifestyles do just the opposite.

Despite all the health benefits of physical activity, people worldwide are doing less of it-at work, at dwelling house, and as they travel from identify to place. Globally, about one in iii people gets lilliputian, if any, physical activity. (one) Physical activity levels are declining not only in wealthy countries, such as the U.S., simply too in low- and middle-income countries, such every bit China. And information technology's articulate that this decline in physical activeness is a key contributor to the global obesity epidemic, and in turn, to rising rates of chronic disease everywhere.

The Earth Health Organization, the U.S. Dept. of Health and Human Services, and other authorities recommend that for good health, adults should become the equivalent of two and a half hours of moderate-to-vigorous physical activity each calendar week. (2–four) Children should go fifty-fifty more than, at to the lowest degree one hour a day. There'due south been some fence among researchers, still, about just how much activity people need each day to maintain a good for you weight or to help with weight loss, and the most recent studies advise that a full of ii and a half hours a week is just non enough.

This commodity defines physical activity and explains how information technology is measured, reviews physical action trends, and discusses the role of physical activity in weight command.

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Definitions and Measurement

Though people often apply physical activity and practice interchangeably, the terms have dissimilar definitions. "Concrete activity" refers to any body motility that burns calories, whether it's for work or play, daily chores, or the daily commute. "Practice," a subcategory of physical action, refers to -planned, structured, and repetitive- activities aimed at improving physical fitness and health. (five) Researchers sometimes utilise the terms "leisure-time physical activity" or "recreational physical activity" every bit synonyms for exercise.

Experts measure the intensity of concrete activity in metabolic equivalents or METs. One MET is defined as the calories burned while an individual sits quietly for one minute. For the average adult, this is almost one calorie per every 2.two pounds of body weight per hr; someone who weighs 160 pounds would fire approximately 70 calories an hour while sitting or sleeping. Moderate-intensity physical activeness is defined as activities that are strenuous enough to burn three to six times equally much energy per minute every bit an individual would burn down when sitting quietly, or iii to 6 METs. Vigorous-intensity activities burn more than than half dozen METs.

It is challenging for researchers to accurately measure people'due south usual concrete activity, since most studies rely on participants' reports of their own activity in a survey or daily log. This method is non entirely reliable: Studies that measure physical action more than objectively, using special move sensors (called accelerometers), suggest that people tend to overestimate their own levels of activity. (6)

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Trends

Worldwide, people are less active today than they were decades agone. While studies find that sports and leisure activity levels accept remained stable or increased slightly, (vii–10) these leisure activities represent only a small part of daily concrete activity. Physical activity associated with piece of work, home, and transportation has declined due to economic growth, technological advancements, and social changes. (7,viii,x,11) Some examples from different countries:

• U.s.a.. In 1950, thirty percent of Americans worked in loftier-activity occupations; by 2000, that proportion had dropped to only 22 percentage. Conversely, the percent of people working in low-action occupations rose from about 23 per centum to 41 percent. (eight) Driving cars increased from 67 percent of all trips to piece of work in 1960 to 88 percentage in 2000, while walking and taking public transit to work decreased. (8) About 40 percent of U.S. schoolchildren walked or rode their bikes to school in 1969; by 2001, only 13 per centum did and then. (12)
• Great britain. Over the past few decades, it'south become more common for U.K. households to own 2d cars and labor-saving appliances. (13) Work outside the domicile has also become less active. In 2004, about 39 per centum of men worked in active jobs, down from 43 percent in 1991-1992. (eleven)
• China. Betwixt 1991 and 2006, work-related physical activity in China dropped by almost 35 percent in men and 46 percent in women; women likewise cut back on concrete activeness around the house-washing clothes, cooking, cleaning-by 66 percent. (10) Transportation-related physical activity has also dropped-no surprise, perhaps, given that machine ownership is on the rising: Sales of new cars in China have gone upward past about 30 percent per twelvemonth in recent years. (14)

The flip side of this decrease in physical activity is an increment in sedentary activities-watching television set, playing video games, and using the computer. Add together it up, and information technology's articulate that globally, the "energy out" side of the energy balance equation is tilting toward weight gain.

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How Much Activeness Practice People Need to Prevent Weight Proceeds?

Weight gain during adulthood tin can increment the risk of eye disease, diabetes, and other chronic conditions. Since it's so hard for people to lose weight and keep information technology off, information technology'southward meliorate to prevent weight gain in the first place. Encouragingly, there'south strong bear witness that staying active can help people slow down or stave off "middle-age spread": (13) The more active people are, the more likely they are to go along their weight steady; (xv,16) the more sedentary, the more probable they are to gain weight over time. (17) Only information technology'due south notwithstanding a matter of contend exactly how much activity people need to avoid gaining weight. The latest evidence suggests that the recommended ii and a half hours a calendar week may not be plenty.

The Women's Health Study, for instance, followed 34,000 centre-age women for 13 years to run across how much concrete activity they needed to stay within v pounds of their weight at the offset of the report. Researchers found that women in the normal weight range at the start needed the equivalent of an hour a mean solar day of moderate-to-vigorous physical action to maintain a steady weight. (18)

Vigorous activities seem to exist more constructive for weight command than slow walking. (xv,nineteen,20) The Nurses' Health Study II, for example, followed more than 18,000 women for 16 years to study the relationship betwixt changes in physical activity and weight. Although women gained, on boilerplate, almost twenty pounds over the course of the report, those who increased their physical activeness by 30 minutes per twenty-four hour period gained less weight than women whose action levels stayed steady. And the type of activity made a divergence: Bicycling and brisk walking helped women avert weight gain, just slow walking did non.

How Much Activeness Exercise People Need to Lose Weight?

Exercise can assist promote weight loss, but information technology seems to work best when combined with a lower calorie eating programme. (3) If people don't curb their calories, however, they probable need to exercise for long periods of time-or at a high intensity-to lose weight. (three,21,22)

In ane study, for example, researchers randomly assigned 175 overweight, inactive adults to either a control group that did not receive any exercise instruction or to one of three exercise regimens-low intensity (equivalent to walking 12 miles/week), medium intensity (equivalent to jogging 12 miles/week), or high intensity (equivalent to jogging 20 miles per calendar week). All written report volunteers were asked to stick to their usual diets. After six months, those assigned to the high-intensity regimen lost abdominal fat, whereas those assigned to the low- and medium-intensity exercise regimens had no change in abdominal fat. (21)

More recently, researchers conducted a similar trial with 320 post-menopausal women, randomly assigning them to either 45 minutes of moderate-to-vigorous aerobic action, five days a week, or to a command group. Well-nigh of the women were overweight or obese at the showtime of the report. Subsequently one year, the exercisers had significant decreases in torso weight, torso fat, and intestinal fat, compared to the not-exercisers. (23)

How Does Activity Prevent Obesity?

Researchers believe that physical action prevents obesity in multiple ways: (24)

• Physical activity increases people's total energy expenditure, which tin help them stay in energy balance or even lose weight, as long as they don't eat more to compensate for the extra calories they burn.
• Physical action decreases fat effectually the waist and total body fat, slowing the development of abdominal obesity.
• Weight lifting, push-ups, and other muscle-strengthening activities build muscle mass, increasing the free energy that the trunk burns throughout the mean solar day-even when it'southward at rest-and making information technology easier to command weight.
• Physical activity reduces depression and feet, (3) and this mood boost may motivate people to stick with their exercise regimens over time.

The Bottom Line: For Weight Command, Aim for an Hr of Action a Day

Being moderately active for at to the lowest degree 30 minutes a twenty-four hours on about days of the week can aid lower the risk of chronic disease. But to stay at a healthy weight, or to lose weight, most people will need more concrete activeness-at least an hour a twenty-four hours-to counteract the furnishings of increasingly sedentary lifestyles, also as the strong societal influences that encourage overeating.

Keep in mind that staying active is non purely an individual pick: The so-called "built environs"-buildings, neighborhoods, transportation systems, and other homo-made elements of the mural-influences how active people are. (25) People are more prone to be active, for example, if they live near parks or playgrounds, in neighborhoods with sidewalks or bike paths, or close enough to work, school, or shopping to safely travel past bike or on foot. People are less probable to be active if they alive in sprawling suburbs designed for driving or in neighborhoods without recreation opportunities.

Local and state governments wield several policy tools for shaping people's concrete surroundings, such as planning, zoning, and other regulations, equally well as setting budget priorities for transportation and infrastructure. (27) Strategies to create safe, active environments include curbing traffic to brand walking and cycling safer, building schools and shops within walking distance of neighborhoods, and improving public transportation, to name a few. Such changes are essential to make concrete activeness an integral and natural part of people'southward everyday lives-and ultimately, to turn around the obesity epidemic.

References

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two. Earth Health Organization. Global recommendations on physical activity for health; 2011. Accessed Jan 30, 2012.

3. U.S. Dept. of Health and Human Services. 2008 Physical Activity Guidelines for Americans; 2008. Accessed January 30, 2012.

4. Haskell WL, Lee IM, Pate RR, et al. Physical action and public health: updated recommendation for adults from the American College of Sports Medicine and the American Middle Association. Circulation. 2007; 116:1081-93.

5. Caspersen CJ, Powell KE, Christenson GM. Concrete activity, practice, and concrete fitness: definitions and distinctions for health-related research. Public Health Rep. 1985; 100:126-31.

vi. Troiano RP, Berrigan D, Dodd KW, Masse LC, Tilert T, McDowell M. Concrete activity in the United States measured by accelerometer. Med Sci Sports Exerc. 2008; 40:181-eight.

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9. Petersen CB, Thygesen LC, Helge JW, Gronbaek One thousand, Tolstrup JS. Time trends in physical action in leisure time in the Danish population from 1987 to 2005. Scand J Public Health. 2010; 38:121-8.

x. Ng SW, Norton EC, Popkin BM. Why have physical activity levels declined among Chinese adults? Findings from the 1991-2006 China Health and Nutrition Surveys. Soc Sci Med. 2009; 68:1305-14.

11. Stamatakis East, Ekelund U, Wareham NJ. Temporal trends in physical activity in England: the Health Survey for England 1991 to 2004. Prev Med. 2007; 45:416-23.

12. McDonald NC. Agile transportation to schoolhouse: trends amidst U.S. schoolchildren, 1969-2001. Am J Prev Med. 2007; 32:509-16.

xiii. Wareham NJ, van Sluijs EM, Ekelund U. Physical activity and obesity prevention: a review of the current evidence. Proc Nutr Soc. 2005; 64:229-47.

14. Kjellstrom T, Hakansta C, Hogstedt C. Globalisation and public health-overview and a Swedish perspective. Scand J Public Health Suppl. 2007; 70:2-68.

15. Mekary RA, Feskanich D, Malspeis S, Hu FB, Willett WC, Field AE. Physical action patterns and prevention of weight gain in premenopausal women. Int J Obes (Lond). 2009; 33:1039-47.

16. Seo DC, Li K. Leisure-time physical activity dose-response furnishings on obesity among Usa adults: results from the 1999-2006 National Health and Nutrition Examination Survey. J Epidemiol Community Health. 2010; 64:426-31.

17. Lewis CE, Smith DE, Wallace DD, Williams OD, Bild DE, Jacobs DR, Jr. Seven-year trends in torso weight and associations with lifestyle and behavioral characteristics in black and white young adults: the CARDIA study. Am J Public Wellness. 1997; 87:635-42.

18. Lee IM, Djousse L, Sesso Hard disk drive, Wang L, Buring JE. Physical action and weight gain prevention. JAMA. 2010; 303:1173-9.

19. Mekary RA, Feskanich D, Hu FB, Willett WC, Field AE. Concrete activity in relation to long-term weight maintenance afterward intentional weight loss in premenopausal women. Obesity (Silver Spring). 2010; eighteen:167-74.

20. Lusk AC, Mekary RA, Feskanich D, Willett WC. Bicycle riding, walking, and weight gain in premenopausal women. Curvation Intern Med. 2010; 170:1050-6.

21. Slentz CA, Aiken LB, Houmard JA, et al. Inactivity, practice, and visceral fat. STRRIDE: a randomized, controlled study of exercise intensity and amount. J Appl Physiol. 2005; 99:1613-viii.

22. McTiernan A, Sorensen B, Irwin ML, et al. Exercise effect on weight and trunk fat in men and women. Obesity (Silver Spring). 2007; 15:1496-512.

23. Friedenreich CM, Woolcott CG, McTiernan A, et al. Adiposity changes later on a one-year aerobic do intervention amid postmenopausal women: a randomized controlled trial. Int J Obes (Lond). 2010.

24. Hu FB. Physical Activeness, Sedentary Behaviors, and Obesity. In: Hu FB, ed. Obesity Epidemiology. New York: Oxford Academy Press; 2008:301-19.

25. Sallis JF, Glanz K. Physical activity and food environments: solutions to the obesity epidemic. Milbank Q. 2009; 87:123-54.

26. Khan LK, Sobush K, Keener D, et al. Recommended community strategies and measurements to foreclose obesity in the U.s.a.. MMWR Recomm Rep. 2009; 58:1-26.

27. Robert Wood Johnson Foundation, Leadership for Healthy Communities. Action Strategies Toolkit. Accessed January 30, 2012.

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Source: https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/physical-activity-and-obesity/

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