ASSIGNMENT # 3 - EXERCISE FOR THE PREVENTION OF DISEASE

An individual’s lifestyle choices, nutrition and exercise habits all contribute to disease risk or prevention.
Complete the assignment by identifying how exercise & lifestyle changes can help to reduce or eliminate the
following risk factors.
Refer to chapter 2 for guidance.

Cigarette Smoking Give specific examples.

a) Can exercise reduce or eliminate yes
the effects of smoking? Yes or No
b) What lifestyle changes can be
made to eliminate the risks
associated with smoking?
High Cholesterol
a) How does regular participation in
exercise help to lower cholesterol
levels?
b) What nutritional changes are
recommended to help lower
cholesterol?
High Blood Pressure
a) How does regular participation in
exercise help to lower blood
pressure levels?
b) What nutritional changes are
recommended to help lower blood
pressure?
Obesity
a) How does regular participation in
exercise help to improve body
composition?
b) What nutritional changes are
recommended to improve body
composition?
Stress
a) How does regular participation in
exercise help to reduce the effects of
stress?
Quitting smoking is the most important change that can be made to
eliminate the risks associated with smoking. This change can be achieved
through continuous physical exercises on a daily basis (more active
lifestyle) and following a healthier diet. Such changes would decrease the
craving for smoking and reduce the negative effects of smoking on the
cardiovascular system.
a) Regular participation in exercise, especially aerobic activities, helps
increase the levels of HDL (good cholesterol) and decrease the levels of
LDL (bad cholesterol).
b) This balance of cholesterol levels prevents the buildup of plaques in
arteries, which can often eventually lead to dangerous outcomes, like a
stroke or a heart attack.
a) Decrease or eliminate consumption of processed foods like fast foods.
Follow a diet low in saturated fats and cholesterol.
b) Increase the consumption of fruits, vegetables, whole grains, and foods
rich in proteins.
a) Regular participation in exercise helps lower blood pressure
levels by enabling the heart to pump more blood into the body with
less effort.
b) In other words, it strengthens the heart, which lowers the pressure
on the arteries.
a) Increase the intake of fruits, vegetables, whole grains, and dairy
products that are low in fat. Decrease or eliminate the consumption
of alcohol.
b) Decrease the intake of sodium and consume foods that are rich in
potassium.
a) Regular participation in exercise, especially cardiovascular and
muscular conditioning, helps improve body composition by burning
calories, reducing body fat and building muscle.
b) Such factors decrease obesity and help us in weight management.
a) Adopting a diet which is rich in nutrients is essential. Increase the
intake of fruits, vegetables, proteins, and whole grains in meals.
b) Reduce or eliminate the consumption of foods that are rich in
saturated fats.
a) Regular participation in exercise helps reduce the effects of stress
by producing endorphins, hormones that are natural mood lifters.
These hormones improve mood, increase your sense of well-being
and lower stress.
b) It also decreases the levels of stress hormones like adrenaline and
cortisol
b) What other stress management
strategies are recommended to help
lower stress levels?
a) Other than exercise and a detailed healthy diet, relaxation
exercises such as yoga, meditation and deep breathing are
recommended to help lower stress levels. These exercises enhance
our focus and improve our sense of well-being. Ensuring sufficient
and quality sleep is another important strategy that lowers stress by
helping in mental recovery (the mind needs rest).
b) Having close and healthy social relationships also help lower
stress levels as family members and friends often provide emotional
support when we encounter struggles in life. They can help us with
our ability to cope with stress.