{"id":1961,"date":"2016-09-20T17:48:42","date_gmt":"2016-09-20T17:48:42","guid":{"rendered":"https:\/\/courses.lumenlearning.com\/waymaker-collegesuccess\/?post_type=chapter&#038;p=1961"},"modified":"2024-05-01T18:40:20","modified_gmt":"2024-05-01T18:40:20","slug":"text-regular-exercise","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/wm-collegesuccess-2\/chapter\/text-regular-exercise\/","title":{"raw":"Regular Exercise","rendered":"Regular Exercise"},"content":{"raw":"<div class=\"textbox learning-objectives\">\r\n<h3>Learning Outcomes<\/h3>\r\n<ul>\r\n \t<li>Describe physical fitness and the major types of exercise<\/li>\r\n<\/ul>\r\n<\/div>\r\n<span style=\"font-size: 1rem; text-align: initial;\"><img class=\"wp-image-1963 alignright\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images\/wp-content\/uploads\/sites\/605\/2016\/09\/20174325\/3441792930_beaa74d704_z.jpg\" alt=\"Three young men playing &quot;bike polo&quot; on a brick-paved campus courtyard\" width=\"350\" height=\"233\" \/>The importance of getting regular exercise is probably nothing new to you. The health benefits are well known and established: regular physical activity can produce long-term health benefits by reducing your risk of many health problems, such as heart disease, cancer, and diabetes, and it can also increase your chances of living longer, help you control your weight, and even help you sleep better.<\/span>\r\n\r\nAs a busy college student, you may be thinking, \"I know this, but I don\u2019t have time! I have classes and work and a full life!\" What you may not know is that precisely because you have such a demanding, possibly stressful schedule, now is the perfect time to make exercise a regular part of your life. Getting into an effective exercise routine now will not only make it easier to build healthy habits that you can take with you into your life after college, but it can actually help you be a more successful student, too. As you'll see in the section on brain health below, exercise is a powerful tool for improving one's mental health and memory\u2014both of which\u00a0are especially important\u00a0when you're in school.\r\n\r\nThe good news is that most people can improve their health and quality of life through a modest increase in daily activity. You don\u2019t have to join a gym, spend a lot of money, or even do the same activity every time\u2014just going for a walk or choosing to take the stairs (instead of the elevator) can make a difference. The following video describes how much activity you need:<iframe src=\"\/\/plugin.3playmedia.com\/show?mf=6358094&amp;p3sdk_version=1.10.1&amp;p=20361&amp;pt=375&amp;video_id=5_o0zSWL7CE&amp;video_target=tpm-plugin-3yfdog0d-5_o0zSWL7CE\" width=\"800px\" height=\"450px\" frameborder=\"0\" marginwidth=\"0px\" marginheight=\"0px\"><\/iframe>\r\n<h2><span id=\"What_is_physical_fitness.3F\" class=\"mw-headline\">Physical Fitness and Types of Exercise<\/span><\/h2>\r\n<strong>Physical fitness<\/strong> is a state of well-being that gives you sufficient\u00a0energy\u00a0to perform daily physical activities without getting overly tired or winded. It also means being in good enough shape to handle unexpected emergencies involving physical demands\u2014that is, if someone said, \u201cRun for your life!\u201d or if you had to rush over and prevent\u00a0a child from falling, you\u2019d be able to do it.\r\n\r\nThere are many forms\u00a0of exercise\u2014dancing, rock climbing, walking, jogging, yoga, bike riding, you name it\u2014that can help you become physically fit. The major types are described below.\r\n<h3><span id=\"Aerobic_Exercise\" class=\"mw-headline\">Aerobic Exercise<\/span><\/h3>\r\nAerobic exercise increases your heart rate, works your muscles, and raises your breathing rate. For most people, it's best to aim for a total of about thirty minutes a day, four or five days\u00a0a week. If you haven't been very active recently, you can start out with five or ten minutes a day and work up to more time each week. Or, split up your activity for the day: try a brisk ten-minute walk after each meal. If you are trying to lose weight, you may want to exercise more than thirty minutes a day. The following are some examples of aerobic exercise:\r\n<ul>\r\n \t<li>a brisk walk (outside or inside on a treadmill)<\/li>\r\n \t<li>dancing<\/li>\r\n \t<li>a low-impact aerobics class<\/li>\r\n \t<li>swimming or water aerobic exercises<\/li>\r\n \t<li>ice-skating or roller-skating<\/li>\r\n \t<li>playing tennis<\/li>\r\n \t<li>riding a stationary bicycle indoors.Strength Training<\/li>\r\n<\/ul>\r\nStrength training, done several times a week, helps build strong bones and muscles and makes everyday chores like carrying heavy backpacks (or grocery bags) easier. When you have\u00a0more muscle mass, you burn more calories, even at rest. Here are some ways to do it:\r\n<ul>\r\n \t<li>Join a class to do strength training with weights, elastic bands, or plastic tubes (if your college has a gym, take advantage of it!)<\/li>\r\n \t<li>Lift light weights at home<\/li>\r\n<\/ul>\r\n<h3><span id=\"Flexibility_Exercises\" class=\"mw-headline\">Flexibility Exercises<\/span><\/h3>\r\nFlexibility exercises, also called stretching, help keep your joints flexible and reduce your risk\u00a0of injury during other activities. Gentle stretching for 5 to 10 minutes helps your body warm up and get ready for aerobic activities such as walking or swimming. Check to see if your college offers\u00a0yoga, stretching, and\/or pilates classes, and give one a try.\r\n<h3><span id=\"Being_Active_Throughout_the_Day\" class=\"mw-headline\">Being Active throughout the Day<\/span><\/h3>\r\nIn addition to formal exercise, there are many opportunities to be active throughout the day. Being active helps burns calories. The more you move around, the more energy you will have. The following\u00a0strategies can help you increase your activity level:\r\n<ul>\r\n \t<li>walk instead of drive whenever possible<\/li>\r\n \t<li>take the stairs instead of the elevator<\/li>\r\n \t<li>work in the garden, rake leaves, or do some housecleaning every day<\/li>\r\n \t<li>park at the far end of the campus lot and walk to\u00a0class.<\/li>\r\n<\/ul>\r\n<div class=\"textbox tryit\">\r\n<h3>Try It<\/h3>\r\nhttps:\/\/assess.lumenlearning.com\/practice\/014ce2a6-ee87-43c3-821f-f59899501927\r\n\r\n<\/div>\r\n<div class=\"textbox learning-objectives\">\r\n<h3>glossary<\/h3>\r\n<strong>physical fitness:<\/strong>\u00a0a state of well-being that gives you sufficient\u00a0energy\u00a0to perform daily physical activities without getting overly tired or winded\r\n\r\n<\/div>","rendered":"<div class=\"textbox learning-objectives\">\n<h3>Learning Outcomes<\/h3>\n<ul>\n<li>Describe physical fitness and the major types of exercise<\/li>\n<\/ul>\n<\/div>\n<p><span style=\"font-size: 1rem; text-align: initial;\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1963 alignright\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images\/wp-content\/uploads\/sites\/605\/2016\/09\/20174325\/3441792930_beaa74d704_z.jpg\" alt=\"Three young men playing &quot;bike polo&quot; on a brick-paved campus courtyard\" width=\"350\" height=\"233\" \/>The importance of getting regular exercise is probably nothing new to you. The health benefits are well known and established: regular physical activity can produce long-term health benefits by reducing your risk of many health problems, such as heart disease, cancer, and diabetes, and it can also increase your chances of living longer, help you control your weight, and even help you sleep better.<\/span><\/p>\n<p>As a busy college student, you may be thinking, &#8220;I know this, but I don\u2019t have time! I have classes and work and a full life!&#8221; What you may not know is that precisely because you have such a demanding, possibly stressful schedule, now is the perfect time to make exercise a regular part of your life. Getting into an effective exercise routine now will not only make it easier to build healthy habits that you can take with you into your life after college, but it can actually help you be a more successful student, too. As you&#8217;ll see in the section on brain health below, exercise is a powerful tool for improving one&#8217;s mental health and memory\u2014both of which\u00a0are especially important\u00a0when you&#8217;re in school.<\/p>\n<p>The good news is that most people can improve their health and quality of life through a modest increase in daily activity. You don\u2019t have to join a gym, spend a lot of money, or even do the same activity every time\u2014just going for a walk or choosing to take the stairs (instead of the elevator) can make a difference. The following video describes how much activity you need:<iframe loading=\"lazy\" src=\"\/\/plugin.3playmedia.com\/show?mf=6358094&amp;p3sdk_version=1.10.1&amp;p=20361&amp;pt=375&amp;video_id=5_o0zSWL7CE&amp;video_target=tpm-plugin-3yfdog0d-5_o0zSWL7CE\" width=\"800px\" height=\"450px\" frameborder=\"0\" marginwidth=\"0px\" marginheight=\"0px\"><\/iframe><\/p>\n<h2><span id=\"What_is_physical_fitness.3F\" class=\"mw-headline\">Physical Fitness and Types of Exercise<\/span><\/h2>\n<p><strong>Physical fitness<\/strong> is a state of well-being that gives you sufficient\u00a0energy\u00a0to perform daily physical activities without getting overly tired or winded. It also means being in good enough shape to handle unexpected emergencies involving physical demands\u2014that is, if someone said, \u201cRun for your life!\u201d or if you had to rush over and prevent\u00a0a child from falling, you\u2019d be able to do it.<\/p>\n<p>There are many forms\u00a0of exercise\u2014dancing, rock climbing, walking, jogging, yoga, bike riding, you name it\u2014that can help you become physically fit. The major types are described below.<\/p>\n<h3><span id=\"Aerobic_Exercise\" class=\"mw-headline\">Aerobic Exercise<\/span><\/h3>\n<p>Aerobic exercise increases your heart rate, works your muscles, and raises your breathing rate. For most people, it&#8217;s best to aim for a total of about thirty minutes a day, four or five days\u00a0a week. If you haven&#8217;t been very active recently, you can start out with five or ten minutes a day and work up to more time each week. Or, split up your activity for the day: try a brisk ten-minute walk after each meal. If you are trying to lose weight, you may want to exercise more than thirty minutes a day. The following are some examples of aerobic exercise:<\/p>\n<ul>\n<li>a brisk walk (outside or inside on a treadmill)<\/li>\n<li>dancing<\/li>\n<li>a low-impact aerobics class<\/li>\n<li>swimming or water aerobic exercises<\/li>\n<li>ice-skating or roller-skating<\/li>\n<li>playing tennis<\/li>\n<li>riding a stationary bicycle indoors.Strength Training<\/li>\n<\/ul>\n<p>Strength training, done several times a week, helps build strong bones and muscles and makes everyday chores like carrying heavy backpacks (or grocery bags) easier. When you have\u00a0more muscle mass, you burn more calories, even at rest. Here are some ways to do it:<\/p>\n<ul>\n<li>Join a class to do strength training with weights, elastic bands, or plastic tubes (if your college has a gym, take advantage of it!)<\/li>\n<li>Lift light weights at home<\/li>\n<\/ul>\n<h3><span id=\"Flexibility_Exercises\" class=\"mw-headline\">Flexibility Exercises<\/span><\/h3>\n<p>Flexibility exercises, also called stretching, help keep your joints flexible and reduce your risk\u00a0of injury during other activities. Gentle stretching for 5 to 10 minutes helps your body warm up and get ready for aerobic activities such as walking or swimming. Check to see if your college offers\u00a0yoga, stretching, and\/or pilates classes, and give one a try.<\/p>\n<h3><span id=\"Being_Active_Throughout_the_Day\" class=\"mw-headline\">Being Active throughout the Day<\/span><\/h3>\n<p>In addition to formal exercise, there are many opportunities to be active throughout the day. Being active helps burns calories. The more you move around, the more energy you will have. The following\u00a0strategies can help you increase your activity level:<\/p>\n<ul>\n<li>walk instead of drive whenever possible<\/li>\n<li>take the stairs instead of the elevator<\/li>\n<li>work in the garden, rake leaves, or do some housecleaning every day<\/li>\n<li>park at the far end of the campus lot and walk to\u00a0class.<\/li>\n<\/ul>\n<div class=\"textbox tryit\">\n<h3>Try It<\/h3>\n<p>\t<iframe id=\"assessment_practice_014ce2a6-ee87-43c3-821f-f59899501927\" class=\"resizable\" src=\"https:\/\/assess.lumenlearning.com\/practice\/014ce2a6-ee87-43c3-821f-f59899501927?iframe_resize_id=assessment_practice_id_014ce2a6-ee87-43c3-821f-f59899501927\" frameborder=\"0\" style=\"border:none;width:100%;height:100%;min-height:300px;\"><br \/>\n\t<\/iframe><\/p>\n<\/div>\n<div class=\"textbox learning-objectives\">\n<h3>glossary<\/h3>\n<p><strong>physical fitness:<\/strong>\u00a0a state of well-being that gives you sufficient\u00a0energy\u00a0to perform daily physical activities without getting overly tired or winded<\/p>\n<\/div>\n\n\t\t\t <section class=\"citations-section\" role=\"contentinfo\">\n\t\t\t <h3>Candela Citations<\/h3>\n\t\t\t\t\t <div>\n\t\t\t\t\t\t <div id=\"citation-list-1961\">\n\t\t\t\t\t\t\t <div class=\"licensing\"><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Original<\/div><ul class=\"citation-list\"><li>College Success. <strong>Provided by<\/strong>: Lumen Learning. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-sa\/4.0\/\">CC BY-SA: Attribution-ShareAlike<\/a><\/em><\/li><\/ul><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Shared previously<\/div><ul class=\"citation-list\"><li>Image of bike polo. <strong>Authored by<\/strong>: Jonathan Steffens. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/flic.kr\/p\/6f968q\">https:\/\/flic.kr\/p\/6f968q<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc\/4.0\/\">CC BY-NC: Attribution-NonCommercial<\/a><\/em><\/li><li>Life Skills Development. <strong>Provided by<\/strong>: WikiEducator. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"http:\/\/wikieducator.org\/Life_Skills_Development\/Unit_One\/Wellness_and_Self_Care_%28Fitness%29\/Lesson\">http:\/\/wikieducator.org\/Life_Skills_Development\/Unit_One\/Wellness_and_Self_Care_%28Fitness%29\/Lesson<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-sa\/4.0\/\">CC BY-SA: Attribution-ShareAlike<\/a><\/em><\/li><\/ul><div class=\"license-attribution-dropdown-subheading\">All rights reserved content<\/div><ul class=\"citation-list\"><li>Physical Activity Guidelines. <strong>Authored by<\/strong>: Centers for Disease Control and Prevention. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/youtu.be\/lEutFrar1dI\">https:\/\/youtu.be\/lEutFrar1dI<\/a>. <strong>License<\/strong>: <em>All Rights Reserved<\/em>. <strong>License Terms<\/strong>: Standard YouTube License<\/li><\/ul><div class=\"license-attribution-dropdown-subheading\">Public domain content<\/div><ul class=\"citation-list\"><li>Physical Activity and Health. <strong>Provided by<\/strong>: Centers for Disease Control and Prevention. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"http:\/\/www.cdc.gov\/nccdphp\/sgr\/intro.htm\">http:\/\/www.cdc.gov\/nccdphp\/sgr\/intro.htm<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/about\/pdm\">Public Domain: No Known Copyright<\/a><\/em><\/li><\/ul><\/div>\n\t\t\t\t\t\t <\/div>\n\t\t\t\t\t <\/div>\n\t\t\t <\/section>","protected":false},"author":19,"menu_order":5,"template":"","meta":{"_candela_citation":"[{\"type\":\"original\",\"description\":\"College 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