Answer to Question 1
The length of time a person can remain active with an elevated heart ratethat is, the ability of the heart, lungs, and blood to sustain a given demanddefines a person's cardiorespiratory endurance. Cardiorespiratory endurance training improves a person's ability to sustain vigorous activities such as running, brisk walking, or swimming. Such training enhances the capacity of the heart, lungs, and blood to deliver oxygen to, and remove waste from, the body's cells. Cardiorespiratory endurance training, therefore, is aerobic, meaning oxygen requiring. As the cardiorespiratory system gradually adapts to the demands of aerobic activity, the body delivers oxygen more efficiently. In fact, the accepted measure of a person's cardiorespiratory fitness is maximal oxygen uptake (VO2max). The benefits of cardiorespiratory training are not just physical, though, because all of the body's cells, including the brain cells, require oxygen to function. When the cells receive more oxygen more readily, both the body and the mind benefit.
Answer to Question 2
Restful sleep. Rest and sleep occur naturally after periods of physical activity.
Nutritional health. Physical activity expends energy and thus allows people to eat more food. If they choose wisely, active people will consume more nutrients and be less likely to develop nutrient deficiencies.
Improved body composition. A balanced program of physical activity limits body fat and increases or maintains lean tissue. Thus physically active people have relatively less body fat than sedentary people at the same body weight.
Improved bone density. Weight-bearing physical activity builds bone strength and protects against osteoporosis.
Resistance to colds and other infectious diseases. Fitness enhances immunity.
Low risks of some cancers. Lifelong physical activity may help to protect against colon cancer, breast cancer, and some other cancers.
Strong circulation and lung function. Physical activity that challenges the heart and lungs strengthens the circulatory system.
Low risk of cardiovascular disease. Physical activity lowers blood pressure, slows resting pulse rate, and lowers blood cholesterol, thus reducing the risks of heart attacks and strokes. Some research suggests that physical activity may reduce the risk of cardiovascular disease in another way as wellby reducing visceral fat stores.
Low risk of type 2 diabetes. Physical activity normalizes glucose tolerance. Regular physical activity reduces the risk of developing type 2 diabetes and improves glucose control.
Reduced risk of gallbladder disease. Regular physical activity reduces the risk of gallbladder diseaseperhaps by facilitating weight control and lowering blood lipid levels.
Low incidence and severity of anxiety and depression. Physical activity may improve mood and enhance the quality of life by reducing depression and anxiety.
Strong self-image. The sense of achievement that comes from meeting physical challenges promotes self-confidence.
Long life and high quality of life in the later years. Active people live longer, healthier lives than sedentary people do. Even as little as 15 minutes a day of moderate-intensity activity can add years to a person's life. In addition to extending longevity, physical activity supports independence and mobility in later life by reducing the risk of falls and minimizing the risk of injury should a fall occur.
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