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WELLNESS
Activity Guidelines
Health Canada introduced Canadas Physical Activity Guide to Healthy
Active Living to help Canadians make wise choices about physical activity as
a way to improve health. Scientists say you should accumulate 60 minutes
of physical activity every day to stay healthy or improve health. The
recommendations in the Physical Activity Guide are as follows:
Effects
Controlling blood pressure
Physical fitness has proven to result in positive effects on the body's blood
pressure because staying active and exercising regularly builds up a stronger
heart. The heart is the main organ in charge of systolic blood pressure and diastolic
blood pressure. Engaging in a physical activity will create a rise in blood pressure,
once the activity is stopped, however, the individuals blood pressure will return to
normal. The more physical activity that one engages in, the easier this process
becomes, resulting in a more fit individual.[29] Through regular physical fitness,
the heart does not have to work as hard to create a rise in blood pressure, which
lowers the force on the arteries, and lowers the over all blood pressure. [30]
Cancer prevention
Balance your diet with a variety of vegetables, grains, fruits, legumes, etc.
Limit sodium intake, the consumption of red meats and the consumption of
processed meats
Limit alcoholic drinks to two for men and one for women a day" [31]
These recommendations are also widely supported by the American Cancer Society.
The guidelines have been evaluated and individuals that have higher guideline
adherence scores substantially reduce cancer risk as well as help towards control
with a multitude of chronic health problems. Regular physical activity is a factor
that helps reduce an individuals blood pressure and improves cholesterol levels,
two key components that correlate with heart disease and Type 2 Diabetes.[32]The
American Cancer Society encourages the public to "adopt a physically active
lifestyle" by meeting the criteria in a variety of physical activities such as hiking,
swimming, circuit training, resistance raining, lifting, etc. It is understood that
cancer is not a disease that can be cured by physical fitness alone, however
Inflammation
Studies have shown an association between increased physical activity and
reduced inflammation.[33] It produces both a short-term inflammatory response and
a long-term anti-inflammatory effect.[34] Physical activity reduces inflammation in
conjunction with or independent of changes in body weight.[35] However, the
mechanisms linking physical activity to inflammation are unknown.
Immune system
Physical activity boosts the immune system. This is dependent on the
concentration of endogenous factors (such as sex hormones, metabolic hormones
and growth hormones), body temperature, blood flow, hydration status and body
position.[36] Physical activity has shown to increase the levels of natural killer (NK)
cells, NK T cells, macrophages, neutrophils and eosinophils, complements,
cytokines, antibodies and T cytotoxic cells.[37][38] However, the mechanism linking
physical activity to immune system is not fully understood.
thousand adults from the Third National Health and Nutrition Examination Survey,
physical activity and metabolic risk factors such as insulin resistance,
inflammation, dyslipidemia were assessed. The study adjusted basic confounders
with moderate/vigorous physical activity and the relation with CVD mortality. The
results displayed physical activity being associated with a lower risk of CVD
mortality that was independent of traditional metabolic risk factors.
The American Heart Association recommendations include the same findings as
provided in the WCRF/ AICR recommendations list for people who are healthy. In
regards to people with lower blood pressure or cholesterol, the association
recommends that these individuals aim for around forty minutes of moderate to
vigorous physical activity around three or four times a week. [39]
Regularity
It's also important to maintain an exercise regimen that is consistent, with
exercise taking place at regular intervals. Physical training ideally should
take place between three and five times each week. In addition, it's
important to ensure you get adequate sleep and eat properly in order to
operate at peak capacity during your physical training.
Overload
Overloading, according to the "U.S. Army Fitness Training Handbook," occurs
when the work load of your exercise session exceeds the normal demands
you place on your body. This involves pushing yourself so your heart works
at a relatively high percentage of its maximum capacity. Determining the
proper level of intensity, however, depends on a variety of factors, including
age, weight and overall level of fitness. Overloading also takes place during
muscular strength and endurance training when you work a muscle to
failure.
Variety
It's easy to become bored with physical training if you perform the same
routine every time, so it's important to mix things up by breaking up your
training routine and include different activities. Not only will this prevent
boredom, but it also can increase your motivation and help you achieve
better results.
Recovery
The rest periods between physical training are just as important as the
training itself, as muscle damage is repaired and waste is metabolized
during these times. The optimum recovery time is between 24 and 48 hours
after exercise. Recovery also can be achieved by alternating more difficult
training days with easier training days, or alternating muscle groups so
you're not working the same muscles continually. Improper recovery can
lead to muscle fatigue, increasing the potential for subsequent injuries.
Balance
When coordinating a physical training program, it's important to ensure
you're exercising all areas of the body equally to achieve a balanced level of
fitness. For example, writes Rush in the "Enlisted Soldier's Guide," you
should balance routines for the upper body and lower body, and balance
endurance running with sprints in order to run as far and as fast as possible.
Specificity
The final principal is specificity, which seemingly contradicts the previous
principle of balance by advising you focus on a specific ability during
training. More precisely, however, the principle of specificity advises that
you gear your training toward specific goals. For example, if your goal is to
become a better runner, your training should have a greater focus on
running, as activities such as swimming or cycling won't help you achieve
this goal as efficiently
Copyright www.www.examrace.com
Eleanor Roosevelt, wife of US President Franklin D. Roosevelt, and Chair of the United Nations
Commission that wrote the Universal Declaration of Human Rights in 1948.
World War II had raged from 1939 to 1945, and as the end drew near, cities
throughout Europe and Asia lay in smoldering ruins. Millions of people were dead,
millions more were homeless or starving. Russian forces were closing in on the
remnants of German resistance in Germanys bombed-out capital of Berlin. In the
Pacific, US Marines were still battling entrenched Japanese forces on such islands as
Okinawa.
In April 1945, delegates from fifty countries met in San Francisco full of optimism
and hope. The goal of the United Nations Conference on International Organization
was to fashion an international body to promote peace and prevent future wars. The
ideals of the organization were stated in the preamble to its proposed charter: We
the peoples of the United Nations are determined to save succeeding generations
from the scourge of war, which twice in our lifetime has brought untold sorrow to
mankind.
The Charter of the new United Nations organization went into effect on October 24,
1945, a date that is celebrated each year as United Nations Day.
The Universal Declaration of Human Rights (1948)
The Universal Declaration of Human Rights has inspired a number of other human rights laws and
treaties throughout the world.
By 1948, the United Nations new Human Rights Commission had captured the
worlds attention. Under the dynamic chairmanship of Eleanor RooseveltPresident
Franklin Roosevelts widow, a human rights champion in her own right and the United
States delegate to the UNthe Commission set out to draft the document that
became the Universal Declaration of Human Rights. Roosevelt, credited with its
inspiration, referred to the Declaration as the international Magna Carta for all
mankind. It was adopted by the United Nations on December 10, 1948.
In its preamble and in Article 1, the Declaration unequivocally proclaims the inherent
rights of all human beings: Disregard and contempt for human rights have resulted
in barbarous acts which have outraged the conscience of mankind, and the advent of
a world in which human beings shall enjoy freedom of speech and belief and freedom
from fear and want has been proclaimed as the highest aspiration of the common
people...All human beings are born free and equal in dignity and rights.
The Member States of the United Nations pledged to work together to promote the
thirty Articles of human rights that, for the first time in history, had been assembled
and codified into a single document. In consequence, many of these rights, in
various forms, are today part of the constitutional laws of democratic nations.
Abraham Lincoln (1809 1865) President of US during the American civil war.
Lincoln made the famous Emancipation Proclamation (1863) declaring that all persons held as
slaves within the rebellious states are, and henceforward shall be free. This proclamation was
followed by the 13th Amendment to the US Constitution (1865) outlawing slavery.
Nelson Mandela (1918 2013) Anti-apartheid leader. Mandela, spent over twenty
years in jail for his opposition to the racist apartheid system which excluded blacks from many areas
of society. He was elected the first President of democratic South Africa in 1994. I have cherished
the ideal of a democratic and free society in which all persons live together in harmony and with
equal opportunities. Nelson Mandela.
Martin Luther King (1929 1968) Non-violent civil rights leader. Inspired American
civil rights movement to achieve greater equality. Helped to organise the 1963 March on Washington,
where he gave famous I have a dream speech.I have a dream that one day this nation will rise up
and live out the true meaning of its creed: We hold these truths to be self-evident: that all men are
created equal.
Olaudah Equiano (1745 1797) The first black African slave to write about his
experience as a slave. His book The Interesting Narrative of the Life of Olaudah Equiano played a
pivotal role in turning public opinion in Britain against slavery.
Rosa Parks (1913-2005) Civil Rights activist. Started the Montgomery bus boycott
(1955) through her refusal to give up her seat to a white person. She became a prominent
spokesperson and figurehead for the American civil rights movement.
Desmond Tutu (1931 ) Campaigner against apartheid in South Africa. Since the end
of apartheid he has campaigned on a wide range of humanitarian issues, seeking to overcome racism,
sexism, homophobia, AIDS and poverty.
Dietrich Bonhoeffer (1906 1945) Principled Christian activist who opposed Nazi
regime in Germany. He opposed Hitlers euthanasia program and persecution of the Jews .
Womens Rights
Susan B. Anthony. American suffragist and campaigner for womens equal rights.
Played significant role in women gaining the vote in US.
Malala Yousafzai (1997- )Pakistani schoolgirl who defied threats of the Taliban to
campaign for the right to education. She survived being shot in the head by the Taliban and has
become a global advocate for human rights, womens rights and the right to education. She has sought
to emphasis the peaceful nature of Islam and the respect Islam has for education.
Further reading: women who changed the world
Democracy
Mahatma Gandhi (1869 1948) Indian nationalist and politician. Struggled for
Indian self-determination and independence. Gandhi inspired millions through his non-violent
protests. Gandhi also sought to improve rights of women and outcasts in Indian society.
14th Dalai Lama. (1935 ) Leader of Tibetans in exile. Has sought to negotiate with
Chinese to respect traditions and culture of Tibetans. Believes in non-violent protest.
Aung San Suu Kyi (1945 ) Burmese opposition leader. Awarded Nobel peace prize
for opposition to military rule. Aung San Suu Kyi was placed under house arrest for many years due to
her opposition.
Shirin Ebadi. (1947 ) Iranian judge and lawyer. She fought for the right for women
to purse a legal career in Iran. She has also defended opposition dissidents who have fallen foul of the
Iranian judicial system.
Writers
Thomas Jefferson (1743- 1826) 3rd President of US. Principle author of Declaration
of Independence.
We hold these truths to be self-evident, that all men are created equal, that they are endowed by
their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of
Happiness. Declaration of Independence.
George Orwell (1903 1950) Author of Animal Farm and 1984, Orwell helped to
warn of the dangers of totalitarian states. He also wrote in support of the disadvantaged sections of
society, and criticised imperialism.
Tom Paine Free thinking radical who passionately argued for greater democracy and
representation for ordinary people. He wrote Common Sensesupporting American independence,
and Rights of Man in defence of the principles of the French Revolution.
Humanitarians
Abbe Pierre (1912 2007) French humanitarian. A Catholic priest known for
founding the Emmas movement, which has the goal of helping poor and homeless people and
refugees.
Helen Keller (1880-1968) Deaf-blind from early childhood, Keller overcoming her
disability to campaigned tirelessly on behalf of deaf and blind people.
Elizabeth Fry (1780-1845) Prison reform campaigner. Fry was instrumental in raising
awareness of the poor conditions in British prisons and campaigning for more humane conditions.
Promoting respect for human rights is a core purpose of the United Nations
and defines its identity as an organization for people around the world.
Member States have mandated the Secretary-General and the UN System to
help them achieve the standards set out in the UN Charter and the Universal
Declaration of Human Rights. To do so, the UN System uses all the resources
at its disposal, including its moral authority, diplomatic creativity and
operational reach. Member States, however, have the primary responsibility
for protecting human rights of their populations.