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Pages 94-101

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From page 94...
... TABLE 1 Physical Activity Recommendations ADULT An average of 60 minutes per day of moderately intense physical activity (e.g., brisk walking or jogging at 3–4 mph) or shorter periods of more vigorous exertion (e.g., jogging for 30 minutes at 5.5 mph)
From page 95...
... PART II: PHYSICAL ACTIVITY 95 PHYSICAL ACTIVITY P hysical activity promotes health and vigor, and the lack of it is now a recognized risk factor for several chronic diseases. Observational and experimental studies of humans and animals have provided biologically plausible insights into the benefits of regular physical activity on the delayed progression of several chronic diseases, including cancer, cardiovascular disease, Type II diabetes, obesity, and skeletal conditions.
From page 96...
... DRIs: THE ESSENTIAL GUIDE TO NUTRIENT REQUIREMENTS 96 previously sedentary people are advised to use caution when beginning a new activity routine. DETERMINING RECOMMENDATIONS Cross-sectional data from a DLW database were used to define a recommended level of physical activity for adults and children, based on the PAL associated with a normal BMI in the healthy range of 18.5 kg/m2 up to 25 kg/m2.
From page 97...
... PART II: PHYSICAL ACTIVITY 97 BOX 1 Examples of Various Physical Activities Mild (DPAL/hr: 0.05–0.10) a Billiards Canoeing (Leisurely)
From page 98...
... DRIs: THE ESSENTIAL GUIDE TO NUTRIENT REQUIREMENTS 98 Changing one's usual activity level can have a major impact on total energy expenditure and energy balance. The ultimate indicator of this energy balance is body weight, as seen through its maintenance or change.
From page 99...
... PART II: PHYSICAL ACTIVITY 99 cises that strengthen the muscles, bones, and joints stimulate muscular and skeletal development in children, as well as assist in balance and locomotion in the elderly, thereby minimizing the incidence of falls and associated complications of trauma and bed rest. EXCESSIVE PHYSICAL ACTIVITY Excessive physical activity can lead to the following adverse effects: • Overuse injuries: Too much or improper physical exercise can cause over use injuries to muscles, bones, and joints, as well as injuries caused by accidents.
From page 100...
... DRIs: THE ESSENTIAL GUIDE TO NUTRIENT REQUIREMENTS 100 medical conditions, and people with known or suspected risk factors or symp toms of cardiovascular and other chronic diseases (physical inactivity being a risk factor)
From page 101...
... PART II: PHYSICAL ACTIVITY 101 KEY POINTS FOR PHYSICAL ACTIVITY Lack of physical activity and obesity are now recognized risk 3 factors for several chronic diseases. Observational and experimental studies of humans and animals 3 provide biologically plausible insights into the benefits of regular physical activity on the delayed progression of several chronic diseases, including cancer, cardiovascular disease, Type II diabetes, obesity, and skeletal conditions.

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