Studies have even shown that death from all causes can be delayed by regular physical activity. How Much Exercise Is the Right Amount? In 2007, the American Heart Association and the American College of Sports Medicine released guidelines to help both physicians and patients decide which activities people should undertake, and how much they should do each week, in order to achieve their goals. Recommendations for overall activity will be discussed in this article, but specific advice for goals such as weight loss, faster speed or athletic performance, or cardiovascular retraining should be personalized with the help of a physician. Generally speaking, the American Heart Association recommends at least 150 minutes of moderate exercise per week, which can be broken down into 30- to 60-minute sessions, five days per week. The guidelines recommend increasing intensity and frequency over time for maximum benefit. We often measure exercise intensity by the concept of metabolic equivalents of task (MET) per week. A MET is a measure of the energy expenditure of a physical activity. It is used to gauge the intensity of that activity. Does the opinion of others shape (to a large extent) the opinion you have of yourself? Do you have a fear of attempting new things because you are afraid that you won't be good at it? Do you feel others are assessing you wrongly when they say nice things about you? Is your line of thought something like, they don't know me too well, that's why they think I'm good enough. If only they can see my flaws, they'll have a rethink. Or do you think along the lines of, I know I can get better. I'm always improving at the things I do. These are all indications of how you feel about yourself or your level of self-esteem. Self-esteem can be high, low, or healthy. You really don't want to be on either side of the extremes. She calls us to become bearers of the shared burden.

She writes, You, too, can be a guide for others through the dark, a companion in the deepest night. I'm a better guide for reading and savoring this. You will be too. Defining the Darkness I did not have a word for it until my senior year of college. Looking back, I can see it started before then, in cycles and seasons when I described myself as down, in a funk, struggling, low. My friend talked me into seeing a counselor at our college's health center, and there I was given the word: depression. It felt foreign at first, as if this couldn't be me, couldn't be this thing I was feeling. But it had been so long since I felt emotionally steady, emotionally up, that I didn't remember what normal felt like anymore. As we exercise, we need more air so we can get oxygen into our bloodstream and into our muscles. METs represent the oxygen uptake required relative to rest. For example, six METS means the oxygen required is six times what is needed when at rest. One MET is what occurs when quietly sitting, and three METs is equal to three times the energy of sitting. Twenty-three METs is equivalent to running a mile in 4. METs are calculated in a sample population. They are based on the average person but vary based on age and conditioning. For instance, a person who is 40 years old and has a high fitness level can walk at a pace of three to four miles per hour, which is equal to three METs for him or her, but for a 70-yearold man, that level would be considered more vigorous exercise and is closer to six to seven METS. METs give us general guidelines to assess a person's exercise capacity. Overall, moderate intensity exercise is considered exercise that results in three to six METs. Extremely high or low self-esteem are both very harmful - what you should be aiming for is striking a balance between the two extremes, which is having a healthy level of self-esteem.

Here are some bad, good, and better news to note about self-esteem news. The bad news is that low self-esteem can affect almost every aspect of your life. It can stop you from becoming the best version of yourself and halt any positive progress you could have made in your career, relationships, health, school, and other aspects of your life. High self-esteem, on the other hand, may seem like a good quality to possess but it isn't always beneficial. The good news is that healthy self-esteem can help you get better at even the things you are presently not good at. In other words, a healthy self-esteem level is a necessary part of your journey to becoming a better student, worker, parent, spouse, lover, or whatever it is that you are or aspire to be. It is the boost you need to succeed in every aspect of your life. And the better news? Self-esteem is not carved in stone. I no longer had the energy to wrestle with the thoughts in my head. I was stuck in a fog--confused, overwhelmed, suffocated. For brief moments it lifted enough for me to sip the fresh air--to realize just how much clearer and easier life was without its presence. On the days it lingered, I cried myself to sleep, my body curled into a tight, self-protective ball, begging God to hear me, to make me okay. As time went on, I wondered whether he did hear me. My tears dried up and feelings left me. When the numbness came, I lay awake, exhausted but unable to rest, desperate for those tears to return, because then I would know I was still alive, not a shell of a human being. I longed to disappear, to drift off into never-ending sleep. I longed for it all to go away. Throughout this season, I felt weak, as if I ought to be able to fight the encroaching and all-encompassing darkness. Examples of such exercise are walking at a brisk pace at three to 4.

Figure 1 on the next article can serve as a reasonable guideline. Population studies looking at both men and women have shown that when they exercised at a workload of three to 5. Current State of Affairs: The Coach Potato The standards written by the American Heart Association and American College of Sports Medicine have been supported by numerous trials. However, society as a whole has had trouble following them. Overall, we are fairly sedentary. We sit behind our desks for eight hours a day, sit in our cars with long commute times, and watch TV or sit in front of the computer in the evenings before bed. People often say they don't have time or are too tired to exercise after a long day at work. With our sedentary lifestyle, obesity rates have risen. It can be influenced positively or negatively, but I'd like to believe that you won't be reading this article if you don't prefer the positive influence. No one really needs to study a article to know how to negatively influence their self-esteem. But aside from positively influencing your self-esteem, you can equally measure it. This means you can test your self-esteem level and work to improve it if it not measuring up to what you want. For now, let us look at the factors that can influence your self-esteem. Factors That Influence Self-Esteem The idea that you are either born with healthy self-esteem or not is incorrect. It stems from a false premise that self-esteem is static. It is true that your self-esteem can remain a huge part of your life for long periods of time (sometimes spanning over a lifetime), it can be influenced positively or negatively. That means you can either allow external and internal factors influence how you see yourself or you can deliberately influence your self-esteem. I felt ashamed, as if I was doing something wrong.

Most of all, I felt afraid, as depression tightened its grip on my sanity. Afraid of the thoughts gnawing at my mind. Afraid of how much deeper I might plunge into the pit. Afraid of my desire to cease to exist. I survived. With the help of therapy, medication, a good support system, and God's grace, the light slowly dawned. Life gradually became easier, the days less daunting. My mind could focus and process once again. I could turn loving attention on other people. Current data from the Center for Disease Control and Prevention show that the US obesity rate reached 42. While a sedentary life can increase our risk of chronic illness, we also know that small increases in physical activity can reduce our risk of heart disease, stroke, type 2 diabetes, and certain cancers. Small changes, such as taking walking breaks during work, doing regular stretches, or increasing steps per day even by 2,000 steps, can help reduce our risk of serious illness. Further, we know that increasing nitric oxide can help prevent platelet aggregation (or platelet clumping), thus reducing the rate of plaque formation in your arteries. As we become more active, however, we need to move more to achieve benefit. The minimum at that point is not enough. Exercise has to reach a certain level of intensity, which is unique to each individual's fitness level and health status. If the exercise does not tax the body enough, the changes won't be as noticeable. Of note, there is a phenomenon termed the active couch potato. That term applies to the many of us out there who satisfy the 150 minutes of moderate exercise per week, but then the remainder of the time, we sit. Your overall perspective about yourself is a result of several factors that have played impactful roles in your life usually for a considerable amount of time.