CURRENT PERSPECTIVES ON PHYSICAL ACTIVITY

A decline in physical activity level associated with technological advancements, work and urbanization plays a negative role on human health; however, regular physical activity can provide crucial health benefits such as a decrease in the risk of mortality due to obesity, cardiovascular diseases, type 2 diabetes mellitus and some types of cancers and improves quality of life. According to the World Health Organization’s data in 2012, while the mortality rates due to cardiovascular diseases account for 48%, cancers 21%, type 2 diabetes mellitus 3,5% in Turkey, it is estimated that these percentages will be 9,3%, 16,3-16.6%, 11,5%, respectively through regular physical activity and active life style. In addition, longitudinal physical activity studies have documented that regular physical activity lowers blood pressure, increases insulin sensitivity, improves blood lipid profile and decreases depression and anxiety. On the basis of such observations, public health authorities such as American College of Sports Medicine (ACSM) and Centres for Disease Control and Prevention (CDC) are now advocating regular physical activity for public health. Although the type, duration, intensity and frequency of exercise are important, exercise programmes should be designed specifically to each individual, and enhance aerobic capacity, muscle strength and flexibility. It is recommended that aerobic exercises should take 20-60 minutes with 50-80% of the heart rate reserve, have rhythmic and dynamic drills and be repeated in 3-7 days a week. Strength exercises should be repeated 2-3 days a week with 60-80% of 1 maximum repeat, involve 8- 10 different drills with 2-3 sets and be repeated 8-12 times.