PHYSICAL ACTIVITY & NUTRITION

Physical activity and nutrition work together for better health. For example, physical activity increases the amount of calories you use. For those who have intentionally lost weight, being active makes it easier to maintain the weight loss.

Physical activity and nutrition work together in more ways than weight management. Increasing the calories you use allows you to eat more, which makes it easier to get the nutrients you need. Physical activity and nutrition work together for bone health too. Calcium and other nutrients are needed to build and maintain strong bones, but physical activity is needed as well.

BE PHYSICALLY ACTIVE EACH DAY
Being physically active and maintaining a healthy weight are both needed for good health, but they benefit health in different ways. Children, teens, adults, and the elderly can all improve their health and well-being and have fun by including moderate amounts of physical activity in their daily lives.

Physical activity involves moving the body. A moderate physical activity is any activity that requires about as much energy as walking 2 miles in 30 minutes.

Aim to accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most days of the week, preferably daily. If you already get 30 minutes of physical activity daily, you can gain even more health benefits by increasing the amount of time that you are physically active or by taking part in more vigorous activities.

No matter what activity you choose, you can do it all at once, or spread it out over two or three times during the day.

MAKE PHYSICAL ACTIVITY A REGULAR PART OF YOUR ROUTINE

Choose activities that you enjoy and that you can do regularly. Some people prefer activities that fit into their daily routine, like gardening or taking extra trips up and down stairs. Others prefer a regular exercise program, such as a physical activity program at their work site. Some do both. The important thing is to be physically active every day.

Most adults do not need to see their health care provider before starting to become more physically active. However, if you are planning to start a vigorous activity plan and have one or more of the conditions below, consult your health care provider:

* Chronic health problem such as heart disease, hypertension, diabetes, osteoporosis, or obesity.
* High risk for heart disease.
* Over age 40 for men or 50 for women.

HEALTH BENEFITS OF REGULAR PHYSICAL ACTIVITY

Compared with being very sedentary, being physically active for at least 30 minutes on most days of the week reduces the risk of developing health related diseases. It has other health benefits as well. No one is too young or too old to enjoy the benefits of regular physical activity.

Aerobic activities. These are activities that increase your heart rate and breathing. They help cardiovascular fitness.

In recent years many products have been touted for rejuvenating the intestinal tract and enhancing digestive health through "colon detoxification and cleansing." But don't overlook exercise. Refined, processed, low-fiber foods, animal fats, chronic stress and a lack of physical activity are the foundation for a host of gastrointestinal diseases, including colorectal cancer, heartburn, diverticulitis and constipation. Proper digestion, absorption of nutrients and elimination of waste products are aided by a good exercise program and healthy diet.

Digestive problems can occur at any weight, but bloating, heartburn, and constipation are more common in people who are overweight. Extra pounds increase pressure within your abdomen and force stomach acid (reflux) into your esophagus. This reflux of acid produces heartburn - a burning sensation in your esophagus. Excess weight also can predispose you to gallbladder disease and colon cancer.

The Exercise Tonic
Exercise is a great tonic for the mind, body and stomach. Exercise helps to control weight and prevent constipation. Aerobic exercise (exercise that increases your breathing and heart rate) and deep breathing exercises are very beneficial for healthy digestion, because they stimulate the natural contraction of intestinal muscles, helping to move food through your intestines more quickly.

Avoid heavy exercise after a large meal. Digestion requires a large amount of blood flow to your stomach and intestines. Digestion will be put on hold while blood is redirected to the heart and muscles during exercise. With the reduction in blood supply to the gut, the gut muscles contract less vigorously, digestive enzymes are secreted in smaller amounts, and the transit of food waste shifts into slow motion. This can lead to heartburn, bloating and constipation.

Stress can cause a similar shift in blood flow away from the gut as muscles tense and heart rate accelerates, demanding more oxygen delivery to the active muscles. Daily exercise is a well-known stress buster through a variety of mechanisms including boosting the release of endorphins - the "happy" hormones. The same neurotransmitters and receptors that dictate mood in the brain exist in great abundance in the gut and influence digestion.

The following is a list of exercise suggestions:

Exercise	Calories Used (15 mins.)	Calories Used (1 hour)
Aerobic dance	171	684
Bicycling (12mph)	142	566
Downhill skiing	105	420
Golf (carrying clubs)	87	348
Jumping rope (60-80 skips/minute)	143	572
Rowing machine	104	415
Running (10 minute mile)	183	731
Swimming (freestyle, 35 yards/minute)	124	497
Tennis (singles)	116	464
Tennis (doubles)	43	170
Walking (20-minute mile, flat ground)	60	240
Walking (20-minute mile, hills)	81	324
Water aerobics	70	280

This information has been published by The U.S. Department of Agriculture and the U.S. Department of Health and Human Services through the recommendations of the Dietary Guidelines Advisory Committee. www.health.gov