Canadian Health Awareness Society : Resources

The value of exercise in our health is more than likely a result of our own evolution as hunters and gatherers. In the past we had to constantly be active in order to survive. And those that were active generally became stronger and were rewarded with food, habitat, and were revered for their strength. Now in our present day with the many conveniences of life the essential need to be active has greatly decreased and resulted in an epidemic of obesity worldwide mainly in the developed nations of the world. The most active people tend to be the athletes whose livelihoods depend on the physical fitness and physical abilities. Most regular folk can sit behind a desk and meet their financial needs such that the only activity they do is minimal at best.

As a result of this shift in lifestyle there is now more than ever a need for exercise. Exercise can be anything that requires the body to utilize energy. We often think about exercise as movements such as running, cycling, swimming. However, exercise can be performed without movement (isometric exercise) or even mental exercise utilizes energy and so when one thinks or studies energy is being consumed and thus even mental challenges and exercises cannot be neglected. The challenges of life, the need to think about what we do keeps our minds sharp and ready to react. From here on we will discuss how exercise in relation to how the body utilizes energy will keep you healthy. How much exercise, what kind of exercise, and to what intensity should one utilize depending on their own situation and health conditions.



The benefits of exercise extend throughout the entire body. As muscular energy is used, especially when large groups of muscles are the flow of oxygenated blood throughout the entire body is increased. As one exercises more the capacity of our skeletal muscles to perform work increases, this results in improved stamina and decreased risk of injury. Those with inherent musculoskeletal diseases benefit from this increased capacity and stamina as well. Tendons and connective tissues get stronger through being stretched and strengthened. Joints improve their lubrication and range of motion. Bones improve the density through impact intensive activities reducing risks for osteoporosis and fractures. Metabolic functions tend to equilibrate better, i.e. consumption better equates with output, thus preventing obesity and its related metabolic disturbances. Exercise improves overall insulin sensitivity and carbohydrate tolerance.

Cardiovascular (aerobic) exercise and resistance training in conjunction are known to improve HgbA1c (hemoglobin A1c is blood test that provides an average of a person’s blood sugar over the last 3 months) by about 1 point. It increases metabolism of lipids thus improving the overall cholesterol profile. Blood clotting processes related to stasis are inhibited. Also, exercise is known to be as effective as a low dose antidepressant in reducing depression and anxiety. Exercise tends to improve one’s overall mood and self esteem. It can improve coordination and psychomotor development especially of significance in the disabled. It can improve memory in particular in the elderly. Exercise improves one’s capacity to handle stressful conditions.

Most health professionals universally agree, exercise and its importance in prevention of coronary heart disease (CHD) and stroke of great value. A sedentary lifestyle is an independent risk factor for CHD & stroke. The value of exercise is multi-factorial as it decreases arterial blood pressure, improves cardiac muscular performance, and improves electrical stability of the heart muscle thus decreasing risk of cardiac arrhythmias that could lead to sudden cardiac death or strokes. Exercise reduces one’s cholesterol risk factors and impaired glucose tolerance which are both contributors to CHD and stroke. The reduction in blood clots resulting from stasis also reduces CHD and stroke. Exercise generally maintains the energy balance thus maintaining or reducing one’s weight thereby preventing unregulated metabolic processes that occur with obesity.

Now that we know many of the benefits that exercise has on our bodies, so what kinds of exercise should we perform and to what intensity? This is variable for every person because every person is usually in a different degree of physical health and strength. The importance is to continue to gradually improve one’s tolerance to exercise overtime. A medical doctor can provide for you an exercise prescription that is suitable and adjusted to you.

In general in terms of improving one’s cardiovascular health, they should gradually work themselves up to being able to perform an aerobic activity for 30 minutes, 5 times per week, at 70% of their maximum predicted heart rate. The maximum predicted heart rate can be calculated by 220 – age. Therefore for a 60 year old person their maximum predicted heart rate is 160 beats per minute. 70% of this is 112 beats per minute. Thus a 60 year old’s goal is to perform aerobic activity at a heart rate of about 112 beats per minute for 30 minutes 5 times per week in order to maintain optimal cardiovascular health and reap the most benefits from exercise.

However, by no means do I expect a sedentary 60 year old to all of a sudden get off the coach and start performing exercise at this intensity and duration. I would suggest starting out at 60% maximum predicted heart rate for a duration of 5 minutes x 5 times per week for a total of 8 weeks before progressing to a total of 8 minutes x 5 times per week at 65% maximum predicted heart rate for another 4- 8 weeks and gradually pick up 3 minutes at a time every 1-2 months until you reach 30 minutes at 70% maximum predicted heart rate.

It is essential to understand at what level you are starting at, listen to your body, and gradually increase activity to reduce risk of harm or injury. Now this exercise program is suitable for many kinds of cardiovascular (aerobic) exercises, as long as you have heart rate monitor watch you can perform a number of activities e.g. walking, biking, running, swimming, & hiking etc. This kind of program would be helpful in optimizing one’s cardiovascular health and depending on the exercise it should help with many of the other areas of the body that were discussed in the previous paragraphs.

If you have special circumstances or specific questions it is best to direct them to a medical professional that can help guide you in the right direction.



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