Move Yourself the Book I Book Review

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The subcutaneous fat -- that which is just beneath the skin in not as worrisome as the deeper visceral fat that surrounds the liver and other abdominal organs, This can cause arterial disease, heart attack, and other problems including increased risk of diabetes. Men have this issue with belly fat throughout their lives; women start to have more of this after menopause. For both sexes, the volume of visceral fat increases with age. Nonetheless, "a minimum amount of physical activity, with or without dietary changes or weight loss, goes a long way to neutralize this deep visceral fat, and even shrink it." (30).

III. Corroboration

In 1995, a 20-member panel of experts recommended that every adult should accumulate 30 minutes of moderate physical activity a day, or at least on most days: "An active lifestyle does not require a regimented, vigorous exercise program. Instead, small changes that increase daily physical activity will enable individuals to reduce their risk of chronic disease and may contribute to enhanced quality of life" (Pate et al. quoted by Brannon & Feist, 2007).

Consequent research supported that conclusion. One report from the Honolulu Heart program, for instance, found that merely a daily walk of 2 or more miles per day could halve the rate of sudden cardiac death, whilst in 1998 the Cooper Clinic in Dallas found similar results.

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In short, authoritative research seems to corroborate Mitchell et al. (2008): moderate levels of physical activity can confer cardiovascular health as effectively as vigorous exercise.

IV. Practice Application

Although having a pressured work schedule, I still attempt to fulfill various errands by cycling. I will, of course, continue doing this. I will also look into the cost and consider buying a pedometer to measure my steps. Parking the car at a certain distance from destinations and walking to the desired place is another option, as well as simply taking a 5 or 10 minute break from my work to jog through the alley behind my apartment, or simply to run up and down the stairs. Whenever I go to the library or other similar public places that have an elevator, I do and will continue using the stairs instead.

Focusing on thinness at one time, I will divert my focus to this more important visceral fat, and, matter of great relief to me -- will not feel victimized by inability of time and expense to afford a gym. Cooper's advice and medical research makes me feel good about myself. I will not let the hype about gym and exercise commercialization delude me......

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