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“Any bodily movement produced by skeletal muscles that requires energy expenditure.” This is a definition to physical activity which is written by World Health Organization (WHO, 2000). Professor Jeremy Morris was the first one who in 1949 saw the link between physical activity/exercise and the prevention of heart failure, cancer and diabetes. He was the person who identified that “exercise can help people to live longer” which nowadays is a common truth. He did a study of how many heart attacks occurred in people of different occupations. Morris used teachers, postmen and transport workers from London Transport to collect the data. Results showed that people whose work contained sitting most of the day had fewer heart attacks than people who worked on their legs the whole day (Professor Jeremy Morris, 2009).  Why do people have to be physically active and how is it connected to health and physical well-being worldwide? Exercise and physical activity are strongly tied up to health, being physically inactive has been identified as “the fourth leading risk factor for global morality causing an estimated 3.2 million (6%) deaths globally” (Global Recommendations on Physical Activity for Health, 2010). Regular moderate intensity physical activity contributes protection from cardiovascular diseases (CVD) for example high blood pressure and myocarditis (Hardman, Stensel and Gill, 2009, p62), which are mostly occasioned by atherosclerosis. Atheroma caused by atherosclerosis is brought about by the build up of various compounds in the artery walls narrowing the size of its lumen; over time the arteries become so narrow blood cannot go through (British Heart Foundation, 2017). It is proven that living active life prevents having your symptoms worsening if you have had a heart attack or a risk factor such as high blood pressure. Exercising improves circulation by preventing blood clots that can lead to heart attack and stroke (Henderson, 2015). Dynamic exercise increases heart rate and stroke volume with an increase of cardiac output as end result (Villela and Villela, 2014). Epidemiological studies suggest that physically active individuals have a 30–50% lower risk of developing cardiovascular diseases and type 2 diabetes than inactive persons. Physical activity includes all forms of activity, for example everyday walking or cycling, work-related activity, dancing, gardening even playing active games, as well as competitive and organised sport. Being physically active regularly is very beneficial. In particular, for adults, doing half an hour of at least moderate intensity physical activity such as cycling or brisk walking on at least 5 days a week helps to prevent and manage over 20 chronic conditions, including obesity, type 2 diabetes, cancer and mental health problems. Or doing at least 75 minutes of vigorous intensity physical activity such as running in one week also is good for health (Start Active, Stay Active: A report on physical activity from the four home countries’ Chief Medical Officers, 2011). METs Exercise scientists use Metabolic Equivalent of Task (MET) to measure physical activity. The energy it takes to rest for some time quietly on one place is counted as one MET. The words “light”, “moderate” and “vigorous” are used to describe the intensity of exercise. Whether a physical activity or exercise is one of these depends on how hard person is working to carry it out and how much energy he/she is using. Physical activity that does not induce sweating unless it’s a hot, humid day, there is no noticeable change in breathing patterns and uses <3.0 METs is called "light". "Moderate" exercise uses 3.0 - 6.0 METs, breaks a sweat after performing the activity for about 10 minutes and breathing becomes deeper and more frequent. In addition, it is impossible to sing but carrying on a conversation should not be hard. Using >6.0 METs breaks a sweat a lot faster, about after 3-5 minutes. Breathing is deep and rapid and due to that it is possible to only talk in short phrases  (, 2017). According to the latest available data for Estonia from 2014, 36.7% of adults (aged 16—64 years) meet the recommended World Health Organization physical activity levels. As stated in the data from World Health Organization Global Health Observatory from 2010, physical activity recommended levels were reached by 84,8% of the Estonian adult population. The Estonian Parliament has passed a policy entitled “The general principles of Estonian sports policy until 2030”, which broadly outlines Estonian sports policy over the next 15 years (Estonia Physical Activity Factsheet, 2015). Due to that in a little country of the Baltic region in Northern Europe, called Estonia, where is a city named Haapsalu, every summer takes place an event that works for the purpose of marathon, however, all the participants will go through 42 checkpoints, not kilometers. People come together to do something good for their mental and physical health. That specific health promoting campaign is called Lifestyle Marathon which has taken place for 4 years now and has become more popular every year. It makes people to go through 42 checkpoints all around the city. In each one of these they have to solve tasks that are related to mental and physical well-being. All checkpoints are the companies representing local region of Läänemaa, companies operating in the county, sports clubs with different areas and other services for example ambulance and police. To take part of that marathon people have to choose if they prefer walking or bicycling. The aim of this campaign is to promote physical activity among different age groups. To make them come outside and spend an active day with friends, family and other people, at the same time doing something good for their own health. Most important objective of this Lifestyle Marathon is to provide people with information and skills to live a healthy life. Especially among children and young people, because the modern world has brought life already to a convenient zone, that the need for mobility is practically not necessary, and therefore the physical activity has decreased considerably also among adults (Lääne Elu, 2017). Funding for this Physical activity related campaign comes from Estonian Government, local city Haapsalu and Cultural Endowment of Estonia budgets.  ANALYSIS If cycling is moderate or vigorous intensity depends on the amount of effort. Riding a bike with light effort, which means 5 – 9mph stationary bicycling with few hills or just a level terrain, makes it a moderate intensity physical activity. However, bicycling on steep uphill terrain, using a vigorous effort or more than 10mph can be defined as a vigorous intensity physical activity. Cycling helps to keep weight off by raising the metabolic rate. Moderate pedal-pushing is better than swimming or walking, because it burns up to 500 calories per hour (General Physical Activities Defined by Level of Intensity, n.d.). Walking can be both, light or moderate intensity sport. It depends on the walking speed. Doing it slowly means using less than 3.0 METs which shows that it is light intensity of exercise. On the other hand, using 3.0 – 6.0 METs tells it is moderate intensity of exercise and that is called brisk walking, which is about 4mph. (Obesity Prevention Source, 2017) Prospective studies have also found that walking is predictive of reduced CVD (Bassuk, 2017).  It is easy to get your heart pump and work your legs and abs just by getting out cycling or walking. These will definitely lift the mood, put the smile on the face and improve general health and wellbeing (Sustrans, 2016).  

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