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Physical activities and Health
- 1. Abdullateef Ismail (PT) PHYSICAL ACTIVITY & HEALTH By
- 2. OBJECTIVE The purpose of this presentation is to provide a snapshot of the scientific evidence of the benefits of physical activity on health and well-being.
- 3. WHAT IS PHYSICAL ACTIVITY • Physical activity Bodily movement produced by skeletal muscles that results in an expenditure of energy • Physical fitness Ability of the body’s systems to function efficiently and effectively. One is “physically fit” if they have the ability to: “carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies.” WHO 2003
- 4. “PHYSICAL ACTIVITY IS SOMETHING YOU DO. PHYSICAL FITNESS IS SOMETHING YOU ACQUIRE, A CHARACTERISTIC OR AN ATTRIBUTE ONE CAN ACHIEVE BY BEING PHYSICALLY ACTIVE. AND EXERCISE IS STRUCTURED AND TENDS TO HAVE FITNESS AS ITS GOAL"
- 6. The ability of your heart, blood vessels, lungs and blood to deliver oxygen and nutrients to all of your body’s cells while you are being physically active. • Brisk walking • Jogging • Swimming • Cycling • Rope-jumping
- 7. Refers to the ratio of lean body tissue (muscle) to body-fat tissue. • Brisk walking • Jogging • Swimming • Cycling
- 8. The ability of the joints to move through their full range of motion. Flexibility
- 9. The amount of force that a muscle can apply in a given contraction. • Lifting weights Muscular Strength
- 10. The ability of the muscle to keep working over a period of time. • Pushups • Sit-ups • Pull-ups, and • weight training Muscular Endurance
- 11. COMMON REASONS NOT TO EXERCISE • I don’t have the time • I don’t like to sweat • I’ll look silly • It hurts • I don’t know what to do • It’s not important
- 12. WHY EXERCISE ???
- 13. DO YOU KNOW? • 13.5 million people have coronary heart disease. • 1.5 million people suffer from a heart attack in a given year. • 250,000 people suffer from hip fractures each year. • Over 60 million people (a third of the population) are overweight. • 50 million people have high blood pressure. (WHO, 2003)
- 14. HEALTH BENEFITS OF PHYSICAL ACTIVITIES
- 15. HYPOKINETIC CONDITIONS • Cardiovascular disease • Cancer • Back problems • Obesity • Diabetes • Osteoporosis • Mental health
- 16. CARDIOVASCULAR DISEASE • Coronary heart disease (CHD) • #1 cause of death • Stroke • #3 cause of death
- 17. PHYSICAL ACTIVITY AND THE HEALTHY HEART • Produces a strong heart muscle • Promotes good collateral circulation
- 18. PHYSICAL ACTIVITY AND ATHEROSCLEROSIS • Lowers blood lipid levels • Increases HDL cholesterol (the “good” cholesterol) • Reduces fibrin deposits (blood coagulation)
- 19. PHYSICAL ACTIVITY & OTHER CARDIOVASCULAR DISEASES • Reduced risk of high blood pressure (hypertension) • Reduced the risk of stroke • Prevention of peripheral vascular disease • Reduction in CVD deaths
- 20. ACTIVITY REDUCES THE RISK OF SOME CANCERS • Exercise helps to prevent obesity, a major risk factor for several types of cancer • Exercise enhances immune function • Exercise activates antioxidant enzymes that protect cells from free radical damage WHO 2003
- 21. ACTIVITY REDUCES RISK OF BACK PAIN • Improves flexibility of joints and ligaments • Improves musculoskeletal strength and endurance
- 22. ACTIVITY PROMOTES WEIGHT CONTROL • Burns calories • Increases rate of metabolism • Promotes fat loss and preserves muscle
- 23. DIABETES MELLITUS (DM) • Type I (juvenile onset) • Pancreas fails to produce insulin • Type 2 (adult onset) • Lack of sensitivity to insulin • Often caused by obesity American Diabetes AssociationAmerican Diabetes Association
- 24. ACTIVITY REDUCES RISKS OF DIABETES • Type 1 Reduces disease risk Increases quality of life • Type 2 Decreased insulin requirement Reduced fatness
- 25. PHYSICAL ACTIVITY REDUCES RISK OF OSTEOPOROSIS • Increases peak bone mass • Slows decline in bone mass
- 26. PHYSICAL ACTIVITY IMPROVES EMOTIONAL HEALTH • Reduced depression • Reduced anxiety • Improved sleep (greater ability to relax) • Increased self-esteem
- 27. PHYSICAL ACTIVITY AND IMMUNE FUNCTION CONCEPTS OF PHYSICAL FITNESS
- 28. PHYSICAL ACTIVITY & AGING • Slows aging Acquired aging (related to lifestyle) • Compression of morbidity • Time-dependent aging cannot be altered
- 29. PHYSICAL ACTIVITY & WELLNESS • Good physical fitness and regular physical activity are important for optimal wellness. • Good physical fitness: Helps you enjoy leisure Helps you work more effectively and efficiently Keeps body functioning effectively Can help you function safely and meet emergencies
- 30. OPPORTUNITIES FOR PHYSICAL ACTIVITY • At work • For transport • In domestic duties • In leisure time
- 32. BEFORE YOU START... • If you are over 40 or have health problems (heart disease, high blood pressure, diabetes, obesity, muscle or joint problems) see a physician/physiotherapist before beginning exercise • Be informed • Learn as much as you can about exercise by reading and talking to other people • Learn safety precautions before you do any exercise
- 33. SUMMARY • Physical inactivity is one of the top 10 leading causes of death and disability in the developed world • Exercise improves our body and minds • Even moderate exercise has many health benefits • It is important to set fitness goals that are realistic and meaningful for you • It takes time to make fitness part of a lifestyle, and we will all have ups and downs in following our exercise programs Exercise feels good!
Notas do Editor
- A pattern of physical activity is regular if activities are performed most days of the week, preferably daily,5 or more days of the week if moderate-intensity activities are chosen or 3 or more days of the week if vigorous-intensity activities are chosen.
- The evidence is growing and is more convincing than ever! People of all ages who are generally inactive can improve their health and well-being by becoming active at a moderate-intensity on a regular basis.
- Despite the proven benefits of physical activity, more than 50% of American adults do not get enough physical activity to provide health benefits. 25% of adults are not active at all in their leisure time. Activity decreases with age and is less common among women than men and among those with lower income and less education. Furthermore, there are racial and ethnic differences in physical activity rates, particularly among women
- There are numerous diseases that are related to physical inactivity. These are referred to as hypokinetic diseases. A public advocacy group has recently coined the term sedentary death syndrome (SeDS) to describe inactive living and associated hypokinetic disease risk factors. They indicate that SeDS is responsible for the epidemic of chronic disease in our society and resulting increases in health costs. It is expected that, in the next few years, expenditures for health care will account for one-fifth of all spending in the United States.
- Cardiovascular disease refers to a variety of conditions affecting the heart and the vascular system.
- This figure shows an actual image of a healthy heart. The heart is a muscle and like any other muscle gets stronger with regular use. A strong heart muscle can pump more blood per beat which allows the heart to work more easily. A strong heart also has good collateral circulation which improves the delivery of oxygen to the heart muscle.
- The primary cause of cardiovascular disease is atherosclerosis which is the build up of fatty plaque on the inside walls of the vessels. Exercise reduces the formation of atherosclerosis and keeps the vessels clean. The slide reviews the proposed mechanisms for this protective effect. 1. Reduced lipid levels: keeps lower levels of fat in the circulation 2. Increases HDL cholesterol: helps to remove fats from the circulation 3. Reduced fibrin levels: fibrin is a sticky substance that promotes the adhesion of fat molecules to the walls of the vessels. Exercise reduces fibrin levels
- The next slide will discuss metabolic syndrome in more detail.
- Activity has been shown to reduce the risk of colon-rectal cancer by reducing the transit time required to move foods through the intestine. Activity has also been shown to have some protective effect on breast cancer and some of the reproductive cancers - most likely by reducing the levels of circulating hormones. Other possible mechanisms are an improved immune system and lower levels of body fatness.
- Physical activity reduces risk of back pain by improving flexibility and improving musculo-skeletal strength and endurance
- Physical activity is considered to be essential for long term weight control. It burns calories, increases the metabolic rate and promotes fat loss while maintaining lean body mass. These factors help a person avoid the problems of “creeping obesity” that plague most individuals as they get older.
- Diabetes is another chronic condition that plagues many members of our society. Some diabetes (Type 1) originates during childhood when the pancreas fails to produce insulin. The other type of diabetes (Type 2) develops during adulthood and is caused by a lack of sensitivity to insulin which is secondary to obesity.
- Activity reduces the disease risks associated with Type 1 diabetes and also reduces a person’s risk of developing Type 2 diabetes
- Physical activity reduces the risk of osteoporosis by increasing the peak bone mass early in life and slowing the normal decline in bone mass with age. Activity must be weight bearing to have some protective effect. Walking, jogging, weight lifting, aerobics are all considered to be good forms of activity to reduce risks of osteoporosis.
- Activity has also been shown to improve mental health. It reduces depression, anxiety and improves self-esteem.
- Physical activity can help the immune system fight illness. Until recently, infectious disease and other diseases of the immune system were not considered to be hypokinetic. Recent evidence indicates that regular moderate to vigorous activity can actually aid the immune system in fighting disease. Each of us is born with “an innate immune system,” which includes anatomical and physiological barriers, such as skin, mucous membranes, body temperature, and chemical mediators that help prevent and resist disease. We also develop an “acquired immune system” in the form of special disease-fighting cells that help us resist disease. Figure 8 shows a J-shaped curve that illustrates the benefits of exercise to acquired immune function. Sedentary people have more risk than those who do moderate activity, but with very high and sustained vigorous activity, such as extended high performance training, immune system function actually decreases.
- Activity slows down the normal aging process. It does this by slowing down the rate of acquired aging (aging due to poor lifestyles). There is a natural time dependent aging process that cannot be altered. Regular physical activity can compress illness into a shorter period of our life. An important national health goal is to increase the years of healthy life. Living longer is important, but being able to function effectively during all years of life is equally—if not more—important. Compression refers to shortening the total number of years that illnesses and disabilities occur. Compressing illness, also called compression of morbidity, means dramatically decreasing the years of illness. Healthy lifestyles, including regular physical activity, have been shown to compress illness and increase years of effective functioning.
- Review summary notes about physical activity and wellness.
- Opportunities for people to be physically active exist in four major domains of one’s day-to-day life: At work, for example if a job involves manual labour; For transport, for example walking or cycling to school, work or to the shops; In domestic duties at home, for example housework, gardening or do-it-yourself; In leisure time, for example, in sports, exercise or recreational activities. Despite the numerous opportunities for people to be physically active the majority of the population in the UK do very little or no physical activity in any of these domains.1
- Exercise for life by Melissa www.som.tulane.edu/groups/bht/ Presentations/exercise.ppt Examples Health goals I want to lower my blood pressure I want to feel good about my weight and health Fitness goals I want to run in a road race