Harold F.

Pasion PE AND HEALTH

ICT 11-01 Maam Bernadeth Eubra

Noncommunicable diseases

(NCDs), also known as chronic diseases, tend to be of long duration and are the result of a
combination of genetic, physiological, environmental and behaviours factors.

The main types of NCDs are cardiovascular diseases (like heart attacks and stroke), cancers,
chronic respiratory diseases (such as chronic obstructive pulmonary disease and asthma) and
diabetes.

NCDs disproportionately affect people in low- and middle-income countries where more than
three quarters of global NCD deaths – 32million – occur.

Physical Inactivity

Physical inactivity is a term used to identify people who do not get the recommended level of
regular physical activity. The American Heart Association recommends 30-60 minutes of
aerobic exercise three to four times peer week to promote cardiovascular fitness. In 1996 the
Report of the Surgeon General on Physical Activity and Health recommended the minimum
level of physical activity required to achieve health benefits was a daily expenditure of 150
kilocalories in moderate or vigorous activities. This recommendation is consistent with
guidelines established by the Centers for Disease Control and Prevention, and American
College of Sports Medicine. It also is consistent with the 1996 consensus statement from the
National Institutes of Health, recommending adults to accumulate at least 30 minutes of
moderate activity most days of the week. Moderate activities include pleasure walking, climbing
stairs, gardening, yard work, moderate-to-heavy housework, dancing and home exercise. More
vigorous aerobic activities, such as brisk walking running, swimming, bicycling, roller skating
and jumping rope — done three or four times a week for 30-60 minutes — are best for
improving the fitness of the heart and lungs.
 Harold F. Pasion PE AND HEALTH
ICT 11-01 Maam Bernadeth Eubra

How exercise can decrease major risk factors for cardiovascular diseases?

Exercise helps your heart

Regular exercise is an important way to lower your risk of heart disease. Exercising for 30
minutes or more on most days can help you lose weight, improve your cholesterol, and even
lower your blood pressure by as many as five to seven points.
A sedentary lifestyle, where your job and your leisure activities involve little or no physical
activity, doubles your risk of dying from heart disease. This is similar to the increased risk you'd
have if you smoked, had high cholesterol, or had high blood pressure.
Along with lowering your risk for heart disease, exercise:
 Keeps your weight down.
 Improves your mood.
 Lowers your risk for some types of cancer.
 Improves your balance.
 Reduces your risk of osteoporosis by increasing your bone mass.
 Gives you more energy.
 Helps you sleep better.

Physical activity also allows better blood flow in the small blood vessels around your heart.
Clogs in these arteries can lead to heart attacks. There's also evidence that exercise helps your
body make more branches and connections between these blood vessels, so there are other
routes for your blood to travel if the usual path is blocked by narrow arteries or fatty deposits.
Exercise also increases your levels of HDL cholesterol, the "good" cholesterol that lowers heart
disease risk by flushing the artery-clogging LDL or "bad" cholesterol out of your system.