Move Yourself the Book I

Move Yourself

The Book I Chose and Why I Chose It

I chose the book "Move yourself" (Mitchell, Church, & Zucker, 2008), since I myself have repeatedly attempted to start different exercise regimens, and because I am somewhat confused by the hemorrhaging of books on the subject. Exercise seems to me a field that is split into multifarious sub-fields, and I have, at times wondered whether all of these -- such as weight lifting and calisthenetics are necessary. The five different types of exercises -- isometric, isotonic, isokinetic, anaerobic, and aerobic -- have confused me. I wondered about the differentiations between each, and how I could fit all in to my very oppressed schedule. Finally, many books that I have read have amplified the importance of regular gym attendance. Not having time or money to afford a gym, I wondered what Cooper's advice was, and was wildly relieved although skeptical to discover that not only did he deem membership at a gym unnecessary but that the thought merely minimal activity would be sufficient (at least initially). Following Kenneth Cooper's advice, Mitchell et al. (2008) firstly recommend a medical examination before beginning a program of aerobic exercise; secondly suggest a 'stress test' (an exercise electrocardiogram) in order to detect any abnormal cardiac activity during exercise; and thirdly suggest less strenuous activity than is popularly accepted. Even a bit of activity Mitchell et al. (2008) maintained increases your blood flow, makes your nervous system work better and improves your metabolism. You do not need a lot of exercise to live a healthy life.

Part II; Two Topics of Interest

The two points that most intrigued me were the authors' observations that: 1. "A little activity goes a long way" and, 2. That focusing on fitness eliminates the part of the belly fat that is the most detrimental to one's health.

1. "A little activity goes a long way" -- Mitchell et al. (2008) point out that exercise need not be intimidating and, on the contrary, a sedentary life "beyond a shadow of doubt... directly causes chronic disease and a shorter life span" (p.5). Approximately 75% of U.S. adults are sedentary, and this high percentage can be avoided by a small amount of exercise per day. "A little physical activity goes a long way" (7). Using a stepcounter (or "pedometer") that counts the number of steps you take per day will tell you how sedentary you are. 8,500 steps and above per day are recommended. And this can be achieved by walking, by cycling, or by using a stationary bike. Strenuous activity -- breaking into a sweat -- is unnecessary.

2. Focus on fitness not thinness -- Body types depend on the individual. There is no one 'normal' body type. Focus instead on fitness, and when you do you will eliminate accruing fat in the midsection -- the part that is the most hazardous to your health. The subcutaneous fat -- that which is just beneath the skin in not as worrisome as the deeper visceral fat that surrounds the liver and other abdominal organs, This can cause arterial disease, heart attack, and other problems including increased risk of diabetes. Men have this issue with belly fat throughout their lives; women start to have more of this after menopause. For both sexes, the volume of visceral fat increases with age. Nonetheless, "a minimum amount of physical activity, with or without dietary changes or weight loss, goes a long way to neutralize this deep visceral fat, and even shrink it." (30).

III. Corroboration

In 1995, a 20-member panel of experts recommended that every adult should accumulate 30 minutes of moderate physical activity a day, or at least on most days: "An active lifestyle does not require a regimented, vigorous exercise program. Instead, small changes that increase daily physical activity will enable individuals to reduce their risk of chronic disease and may contribute to enhanced quality of life" (Pate et al. quoted by Brannon & Feist, 2007).

Consequent research supported that conclusion. One report from the Honolulu Heart program, for instance, found that merely a daily walk of 2 or more miles per day could halve the rate of sudden cardiac death, whilst in 1998 the Cooper Clinic in Dallas found similar results. In short, authoritative research seems to corroborate Mitchell et al. (2008): moderate levels of physical activity can confer cardiovascular health as effectively as vigorous exercise.

IV. Practice Application