This is America. Гришенкова Е.Г. - 51 стр.

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51
some activity is better than none. So if you are not doing anything, now is the time to
get started.
The C.D.C. defines physical activity as anything that gets your body moving.
And, it says there are two separate, but equally important kinds of physical activity.
Aerobic or cardio exercise gets your heart rate going faster and increases your
breathing. Some examples are activities like walking at an increased speed, dancing,
swimming or riding a bicycle.
Muscle-strengthening activities help build and strengthen muscle groups in the
body. This kind of exercise includes things like lifting weights, or doing sit-ups and
push-ups.
To get the most from your exercise plan, experts say adults should get at least
two and a half hours of aerobic exercise each week. More intense activities reduce the
suggested amount of time to one hour and fifteen minutes. Examples are playing
basketball, swimming and distance running.
Earlier advice from the C.D.C. said people need to exercise thirty minutes each
day for at least five days to get the health benefits of exercise. More recent research
suggested that those gains are the same whether you exercise for short periods over
five days or longer sessions over two or three days.
In addition, the newer suggestions say any exercise plan should include at least
two days of muscle training. Each exercise period should be at least ten minutes long.
The total amount of activity should be spread over at least three days throughout the
week. Most importantly, experts say people should choose physical activities that
they find fun. This helps to guarantee that they stay with the program.
So, what are some of the most popular physical activities in the United States?
Walking tops the list. A 2006 report from the C.D.C. found that more than seventy-
nine million Americans walk to stay physically fit. For many people it is considered
the easiest way to get exercise. It does not require a health club membership. Walking
is safe. And, it is said be to as valuable for one’s health as more intense forms of
exercise like jogging. Walking is also reported to be less damaging to the knees and
feet. This makes it a better choice of exercise for older adults.
Another popular form of exercise is jogging, or running at a slow to medium
speed. USA Track and Field Hall of Famer, Bill Bowerman, is credited with bringing
jogging to the United States in the 1970s. He did so after witnessing the popularity of
the activity himself during a trip to New Zealand in the 1960s. He started the first
running club in America and wrote a book about jogging for fitness. Bill Bowerman
also helped establish Nike, the tennis shoe company.
Jogging provides great physical conditioning for the heart and lungs. And, it
increases the flow of blood and oxygen in the body. All of these things combined
help to improve heart activity, lower blood pressure and cholesterol levels, and

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