Assessment Critical Reading & Writing Skills

INSTRUCTIONS TO CANDIDATES:
1. Work individually.
2. Extract main ideas from articles given.
3. Summarise the 2 articles in 500-800 words.
4. Compare and contrast the effects of exercise for the two articles.
5. Submit the completed summary at the end of the session.
Article 1
EXERCISE, LESS SITTING TIME, LINKED TO BETTER SLEEP
By Patricia Reaney
NEW YORK | Mon Mar 4, 2013 12:11am EST
Insomniacs looking for a good night's sleep may want to hit the treadmill, take a walk or play
a game of golf or tennis because a new report released on Monday shows exercise promotes
good sleep and the more vigorous the workout the better. Just a 10 minutes of exercise a day
could make a difference in the duration and quality of sleep.
People who described themselves as exercisers reported better sleep than their more
sedentary counterparts, although the amount of sleep, an average of just less than seven
hours on weeknight, was the same. Very active people reported fewer sleep problems, dozed
off quicker and needed less shut eye a night to function at their best during the day. Sitting,
more than eight hours daily also had a negative impact on sleep, according to the poll.
Despite all of the physical and psychological benefits associated with exercise, working out
does involve a risk of injury. Typical exercise-related injuries include pulled muscles, sprains,
strains, breaks, fractures and dislocations. You may be more likely to get injured while
exercising if you are out of shape, fail to wear protective gear, perform exercise moves
improperly or use exercise equipment incorrectly.
However exercising excessively can cause your body to become burnt out and increase your
risk of injury. Becoming obsessive about your weight and your body image can lead to poor
self-esteem. Exercise should be a part of your life, not your entire life. Create a comfortable,
healthy exercise routine that will work you out without burning you out.
Nearly three times as many sedentary people said they have trouble keeping awake during
the day than exercisers. They also took more naps and had more symptoms of sleep apnea,
a disorder that causes shallow breaths or pauses in breathing during sleep, than exercisers.
More than 44 per cent of non-exercisers were at a moderate risk for sleep apnea, a higher
percentage than active people questioned in the poll. The survey also seemed to debunk the
idea that exercising early or late in the day would adversely impact sleep because it showed
that being active at any time of the day was better than being sedentary.
"Exercise is beneficial to sleep," Dr. Barbara Phillips, a member of the poll task force, said in
a statement. "It's time to revise global recommendations for improving sleep and put exercise
- any time - at the top of our list for healthy sleep habits."
Article 2
The Benefits of Physical Activity

Regular exercise or physical activity helps many of the body’s systems function better such :
 improves your chances of living longer and healthier
 protects you from heart disease and stroke
 protects you from colon, breast, lung and endometrial cancer
 boosts your energy
 prevents type 2 diabetes and metabolic syndrome
 prevents loss of bone known as osteoporosis, arthritis, and back pain,
 strengthens your bones and muscles
 improves cognitive function among older adults
 relieves symptoms of depression, anxiety and stress
 improved memory and mental acuity
 prevents weight gain
 improves sleep
 boosts your mood and give a sense of general well-being.
Aerobic activity, or any other physical activity that causes a noticeable increase in your heart
rate—is especially beneficial for disease prevention. Some studies show that walking briskly
for even one to two hours a week (15 to 20 minutes a day) decrease the chances of having a
heart attack or stroke, developing diabetes, or dying prematurely. Walking is an ideal exercise
for many people - it doesn’t require any special equipment, can be done any time, any place,
and is generally very safe. Brisk walking (at least 3 miles per hour) is more beneficial than slow
walking for weight control. Bicycling also offers similar benefits to brisk walking.
The Cost of Inactivity

If exercise and regular physical activity benefit the body, a sedentary lifestyle does the
opposite, increasing the chances of becoming overweight and developing a number of chronic
diseases. Being a “couch potato” may be harmful even for people who get regular exercise.
The Nurses’ Health Study finds a strong link between television watching and obesity. For
every two hours the women spent watching television each day, they had a 23 per cent higher
risk of becoming obese and 14 per cent higher risk of developing diabetes. The more television
they watched, the more likely they were to gain weight or develop diabetes, regardless of how
much leisure-time activity and walking they did. In summary, remember that cutting down on
“sit time” reduces the risk of obesity, heart disease, diabetes, and other chronic conditions .
The Bottom Line: Move More, Sit Less

Exercise is one of those rare things where the hype actually meets reality. Next to not smoking,
getting regular physical activity is arguably the best thing you can do for your health. Any
amount of exercise is better than none. The more you get, though, the better. And remember:
Cutting back on television-watching and other sedentary pastimes is just as important as
becoming more active.

Assessment Critical Reading & Writing Skills

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INSTRUCTIONS TO CANDIDATES:

EXERCISE, LESS SITTING TIME, LINKED TO BETTER SLEEP

The Benefits of Physical Activity

The Cost of Inactivity

The Bottom Line: Move More, Sit Less

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