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New 2018 Physical Activity Guide (AHA 2018) – Medical News



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US Department of Health and Human Services Guidelines for Physical Activity for Americans. UU cardiovascular benefits and recommendations

US Department of Health and Human Services Guidelines for Physical Activity for Americans. UU Cardiovascular benefits and recommendations

That American Heart Association The program focuses on reducing factors known to increase the risk of heart disease and stroke. Simplicity of life. By focusing on these factors American Heart Association We strive to improve the cardiovascular health of all Americans and reduce the deaths from cardiovascular disease and stroke. 20% for 2020 years.

That Physical activity It affects mortality and mortality from cardiovascular diseases such as blood pressure, blood sugar, and weight. With the recent publication of the second edition of the Physical Activity Guide for Americans (PAF), two benefits of physical activity have become more known and news is great. It is easier than before. It was to get what I thought previously.

The PAF is based on the work of a 17-member advisory committee that reviews a comprehensive review of physical activity and health literature. The Advisory Committee assessed the evidence in a scientific report of the Advisory Committee of the Physical Activity Guideline 2018 as a strong, moderate, restrictive, or inalienable grade and summarized the results.

The evidence used as a basis for FAP was robust or moderate, and the most powerful test was the risk of cardiovascular disease that could be transformed into physical activity such as blood pressure, blood sugar, blood lipids and body weight. body

PAF recommends that adults perform moderate aerobic activity for at least 150 to 300 minutes, perform intense 75 to 150 minutes of activity, or perform moderate and intense intensity activities equally. Key guidelines for adults are described in Table 1.

That burglar It can be measured in other ways, but generally Conversation Test.

  • Strength activity Moderate, A person can speak but can not sing.
  • Strength activity violentA person can not say more than a few words without breathing.

Adults must also perform the following activities: Muscle strengthening It has moderate intensity and is involved in all major muscle groups for more than 2 days per week. Currently, only 22% of adults have achieved aerobic and muscle strengthening goals, while 36% have reported that they do not have physical activity during their free time.

Adults need to move more all day.

Table 1. Key Guidelines for Adults

  • Adults need to move more all day. Some physical activity is better than nothing. Adults who feel less active and active in physical activity gain health benefits.
  • Adults should be given a moderate intensity aerobic physical activity week (30 minutes) at least 150 minutes (2 hours 30 minutes) at a moderate level of 300 minutes (5 hours) or 150 minutes (75 minutes , Or an equivalent combination of aerobic activity of moderate and intense intensity. Aerobic activity should be extended throughout the week as much as possible.
  • Additional health benefits are gained by physical activity in excess of 300 minutes (5 hours) of moderate physical activity per week.
  • Adults must also perform moderate to strong muscle strengthening and provide additional health benefits in relation to all major muscle groups over two days a week.

There are fewer physical activities than previously thought to benefit.

The goal should be to comply with FAP, but the limitations that health benefits begin to develop Less than 150 minutes per week Most results.

The greatest benefit is to start with no physical activity every week. There is no lower limit to the benefits of physical activity to reduce the risk of cardiovascular disease.

The amount of physical activity recommended in the PAF takes into account the wide range of health consequences associated with regular physical activity. therefore, 150 minutes It is based on the benefit of the largest number of results.

At the other end of the spectrum, additional physical activity provides additional benefits, It does not seem to increase. Highly recommended physical activity over 3-5 times a week, 150 minutes recommended.

It's easier to get physical activity benefits.

An important update to PAF is that all physical activity is included in the weekly total. The evidence shows that it is no longer necessary to obtain the minimum of vitality (before 10 minutes have elapsed from the first edition of the PAF) to accumulate the benefits of physical activity.

That The total amount It is important. This means that even if you do not use an elevator and are away from the store or parked up and down the stairs, a few minutes of activity will contribute to the overall advantage. This makes it easier to accumulate physical activity during the day or week.

Prevent cardiovascular disease by physical activity

The positive relationship between general cardiovascular health and regular physical activity is well established. The Advisory Committee emphasized confidence in the relationship, noting that further research on this topic would not modify the evidence.

Specific results (cardiovascular disease, blood pressure, weight, type 2 diabetes and blood lipids) that are affected by regular physical activity are listed in Table 2 and the evidence reviewed by the Advisory Committee is described below.

Table 2. Benefits of physical activity and cardiovascular outcomes

  • The incidence of cardiovascular disease, including stroke and heart failure, decreases.
  • Decreased mortality from cardiovascular disease.
  • Reduced blood pressure (normal blood pressure, hypertension and hypertension patients).
  • Decreased incidence of hypertension.
  • Weight loss, especially when combined with diet to reduce caloric intake.
  • Prevent weight recovery after weight loss.
  • Decrease or decrease weight gain over time.
  • Reduced incidence of type 2 diabetes (including those with weight).
  • Reduced risk of lipid adverse reactions.

danger Diabetes type 2 Regardless of body weight, physical activity is greatly reduced.

A strong reversal point – response relationship was observed between the incidence of cardiovascular disease, including stroke and heart failure, and physical activity. Compared to inactive adults, FAP compliance 14% I am suffering from coronary artery disease.

This relationship death rate It is caused by cardiovascular disease and is similar to the relationship between physical activity and all-cause mortality.

Those who adhere to the PAF 75% reduction The risk of death from all causes is the highest, 40% Mortality due to cardiovascular disease.

People who pass FAP can further reduce the risk of death from all causes. This study did not identify the upper limit of activity, and more health benefits no longer occur.

Physical activity Acute and chronic effects About blood pressure. Interestingly High blood pressure You can enjoy many benefits from physical activity. Blood pressure in hypertensive patients is lower than in normal blood pressure patients. Lowering the blood pressure associated with regular physical activity in both groups can reduce the risk of coronary artery disease. 4% to 5% And stroke 6% to 8%.

Physical activity weight. With calorie restriction, physical activity can contribute to early weight loss. Physical activity also plays an important role in maintaining weight loss.

Physical activity can reduce weight gain over time and reduce or reduce the risk of overweight or obesity. With the current high rates of overweight and obesity, physical activity can play an important role in improving overall health.

danger Diabetes type 2 It decreases significantly with physical activity, and this gain is observed regardless of body weight. A physical activity of about 150 to 300 minutes a week can reduce the risk of developing type 2 diabetes. 25% to 35%. Because physical activity is weight loss independently, the benefits of physical activity can reduce type 2 diabetes. The risk of mellitus can be much greater.

Physical activity HDL cholesterol And Triglyceride

Physical activity Adverse profile of fat If you increase blood HDL cholesterol (High density lipoprotein) Triglyceride. This benefit applies not only to people with type 2 diabetes, but also to people with hyperlipidemia.

behavior Zhengzhou It is a new topic in PAF. The Advisory Committee reviewed these sessions to better understand their contribution to health outcomes. Sitting behavior is closely linked to increased risk. death rate You can treat cardiovascular disease, hypertension and type 2 diabetes.

By combining this evidence and the benefits of physical activity, Move more and sit less. It is helpful to replace your sitting all day with mild physical activity. The more benefits are that sedentary behavior can be replaced by moderate or violent physical activity.

Physical activity slows the progression of cardiovascular disease.

More than 92 million Some types of Americans live with cardiovascular disease. Many factors, such as hypertension and type 2 diabetes, may progress over time, increasing complications and medical costs. Physical activity also helps people with these diseases.

With adults High blood pressure, Physical activity can lower blood pressure, reduce the risk of rising blood pressure over time, and thus reduce the progression of cardiovascular disease.

With adults Diabetes type 2, Physical activity can reduce hemoglobin A1C, blood pressure, body mass index and blood lipids, and can indicate all indicators of type 2 diabetes progression. death rate Cardiovascular disease in patients with hypertension and type 2 diabetes


conclusion

Everyone, including children and adolescents, will benefit from the cardiovascular health of physical activity.

Physical activity is one of the best ways people can do to reduce the risk of cardiovascular disease, the progression of cardiovascular disease, or the risk of death from cardiovascular disease.

The amount of physical activity that provides beneficial cardiopulmonary health and well-being Similar to men and women of all ages, Including adults of other races and ethnicities as well as the elderly.

That Cardiovascular exercise It also improves cardiopulmonary function in people with disabilities and in chronic medical conditions. Although this article focuses on cardiovascular health, the benefits of physical activity are extensive and affect many aspects of physical and mental health.

New research areas for the Advisory Committee Brain Health, r showed an acute benefit of physical activity for r.Educate anxiety and improve cognitive skills.. Long-term physical activity is associated with reducing the risk of: dementia, depression And improve the quality of life. Some of these benefits can be attributed to the effects of physical activity on circulation.

Physical activity can also improve physical function Risk of falling, There is a risk of injury if a fall occurs.

That conclusion It can not be exaggerated not only for the benefits of physical activity, but also for cardiovascular health as well as health and well-being in general. Some physical activity is better than nothing. Physical activity is better.

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