8/13/2019 15451

1/43

Physical Activity & Health

This lecture has been dedicated toOlympics games in Beijing, China

Aug 08-24, 2008By Supercourse Team

8/13/2019 15451

2/43

Physical Activity & Health

Lecture Developers (Supercourse Team)

Soni Dodani MD, PhD

Others: Ali Ardalan, Eugene Shubnikov, FranciosSauer,Faina Linkov, Mita Lovelaker, Jesse Huang,Nicholas Padilla, Rania Saad, Ron LaPorte

Questions: Super1@pitt.edu

How to join the Supercourse: www.pitt.edu/~super1/

mailto:Super1@pitt.eduhttp://www.pitt.edu/~super1/http://www.pitt.edu/~super1/mailto:Super1@pitt.edu

8/13/2019 15451

3/43

Learning Objectives

To encourage students to be

physically active To illustrate Exercise and its

effect on disease prevention To provide examples of simple,

moderate intensity physicalactivity

To encourage regular physicalactivity in developing countries

with focus on women To encourage physical fitness in

people with disabilities To build an Olympic Physical

activity and health supercourse

8/13/2019 15451

4/43

The Olympic Games This YearBeijing 2008

Numbers

Population 14,000,000 Visitors 2-2.5,000,000

Athletes 18,000

Helpers 5,000

Referees 2,500 Volunteers 6,000

Journalists 15,000

8/13/2019 15451

5/43

What is Physical Activity

Physical activity

Bodily movement produced by skeletalmuscles that results in an expenditure ofenergy

Physical fitnessA measure of a person's ability to performphysical activities that require endurance,strength, or flexibility.

Regular physical activityA pattern of physical activity is regular ifactivities are performed in some order

CDC,1997

8/13/2019 15451

6/43

Physical activity is something you do.Physical fitness is something you

acquire, a characteristic or an attribute

one can achieve by being physicallyactive. And exercise is structured and

tends to have fitness as its goal"

Anonymous

8/13/2019 15451

7/43

Spectrum of Physical Activityand Health

Physically Fit

Physically ActivePhysicallydisabled

LaPorte RE: Am J Epidemiol. 1984 Oct;120(4):507-17

8/13/2019 15451

8/43

Differences between Exerciseand Sport

Exercise

Its a form of physicalactivity done primarily toimprove ones health andfitness.

Sports

Is complex,institutionalized,

competitive and thesevery characteristics worksagainst moderate andrhythmical exercise.

CDC 1999

8/13/2019 15451

9/43

Common Reasons Not ToExercise

I dont have thetime

I dont like tosweat

Ill look silly

It hurts I dont know what

to do

Its not important

8/13/2019 15451

10/43

Why Exercise ???

8/13/2019 15451

11/43

Do you know?

13.5 million people have coronary heart

disease.

1.5 million people suffer from a heartattack in a given year.

250,000 people suffer from hipfractures each year.

Over 60 million people (a third of the

population) are overweight.

50 million people have high bloodpressure.

(WHO, 2003)

8/13/2019 15451

12/43

Do you Know that.Adjusted RR for CVD Mortality by Fitness and % Body Fat

8/13/2019 15451

13/43

Do you Know that.

0

0.2

0.4

0.6

0.8

1

1.2

1.4

1.6

1.8

2

lean

24%

Fit

Unfit

Adjusted RR for All-Cause Mortalityby Fitness and % Body Fat

8/13/2019 15451

14/43

Do you know that Childhood obesity has reached epidemic

proportions in most part of the world Children are eating more and exercising less. Time spent watching television or using

computers This lack coupled with poor dietary habits has

led to significant increases in the number ofchildren with Type II diabetes andpredisposition to hypertension, coronary arterydisease and others

ll f h b d b

8/13/2019 15451

15/43

All of these can be Prevented byRegular Physical Activity !!!

8/13/2019 15451

16/43

How Physical Activity Impacts Health Helps control weight.

Reduces feelings of depression andanxiety.

Helps build and maintain healthy bones,muscles, and joints.

Reduces the risk of developing coloncancer.

Helps reduce blood pressure in peoplewho already have high blood pressure.

Causes the development of new bloodvessels in the heart and other muscles.

Enlarges the arteries that supply blood to

the heart. WHO 2002

8/13/2019 15451

17/43

Health Risk of Physical Inactivity

Leading causes of disease and disability

associated with physical inactivity1. Coronary Heart Disease (CHD)

2. Stroke

3. Obesity

4. Type II Diabetes

5. Hypertension

6. Colorectal cancer

7. Stress and Anxiety8. Osteo-arthritis

9. Osteoporosis

10.Low back pain

8/13/2019 15451

18/43

What Can Exercise do for You? Reduce the risk of the three leading causes of

death: Heart Disease, stroke, and cancer

Control or prevent development of Disease

Enhance Mental Abilities

Improve Sleeping Habits and Increase Energy

Levels

Lift Depression and Help Manage Stress

Control Weight, improving self-image,

appearance and health

E i & C di l Di

8/13/2019 15451

19/43

Exercise & Cardiovascular DiseaseFACT

Sedentary lifestyle is a risk factor for

CVD, according to the American HeartAssociation

Exercise reduces Blood Pressure

High blood pressure (above 140/90)is the main cause of Heart Attack andStroke

Exercise prevents Atherosclerosis(clogged arteries)

Exercise reduces cholesterol plaquesthat clog arteries and can lead to

stroke and heart attack WHO 2002

8/13/2019 15451

20/43

Exercise and Cancer

The BasicsExercise helps to prevent obesity, a

major risk factor for several types

of cancerExercise enhances immune

function

Exercise activates antioxidantenzymes that protect cells fromfree radical damage

WHO 2002

8/13/2019 15451

21/43

Exercise and Diabetes

Increase insulin sensitivity

Control blood glucose

Control Weight/Lower body fat

Reduce risk of cardiovascular disease

WHO 2002

8/13/2019 15451

22/43

Exercise and Depression

Exercise can help prevent depression.

In fact, recent studies have shown thatexercise was found to be just aseffective (despite a slower initial

response) as antidepressant medicationfor treatment of depression.

Exercise reduces health problems , making

you feel better Exercise helps you sleep better

Exercise controls weight, enhancing self-esteem

WHO 2002

i d i d

8/13/2019 15451

23/43

Exercise and Your Mind

Short-term benefits:

Boost alertness (possibly by triggering therelease of epinephrine and norepinephrine)

Improve memory

Improve intellectual function Spark creativity

Long-term benefits:

Exercise has been shown to slow and evenreverse age-related decline in mentalfunction and loss of short-term memory

A report of Surgeon general, Physical Activityand health, 1996

8/13/2019 15451

24/43

Opportunities for PhysicalActivity

At work

For transport

In domestic duties In leisure time

The majority of people do very little orno physical activity in any of these

domains

8/13/2019 15451

25/43

Getting Started.Setting Goals

What will motivate you?Think about your reasons for

exercising

Are your goals important enough tokeep you motivated long-term? Think short-term and long-termHow will you benefit from your

fitness plan day-to-day?In 1 year? In 5 years? In 10 years?

8/13/2019 15451

26/43

Before You Start...

If you are over 40 or have health

problems (heart disease, highblood pressure, diabetes, obesity,muscle or joint problems) see aphysician before beginning

exercise

Be informed

Learn as much as you can about

exercise by reading and talkingto other people

Learn safety precautions before

you do any exercise

8/13/2019 15451

27/43

Fitness Equipment / Safety

Fitness Equipment / Safety Buy Appropriate SHOES

Wear Comfortable Clothing

TOO HOT! TOO COLD! Run and Walk with a Friend

More fun, safer, with a physical andmental support system

Night Time: stay to the well lit areas

Select activities that are fun ..To YOU!

8/13/2019 15451

28/43

Get Moving!

Components of an exerciseprogram

Aerobic Activity

Strength Training Flexibility Training

Use an exercise log to helpyou plan and keep track of

your exercise program

WHO 2002

8/13/2019 15451

29/43

Aerobic Activity

Definition

Continuous movement that uses bigmuscle groups and is performed at anintensity that causes your heart, lungs,and vascular system to work harder than

at restCardio respiratory Fitness is built throughaerobic exercise

Aerobic exercise conditions andstrengthens our heart, respiratory system,muscles, and immune system

CDC physical activity report 1999

8/13/2019 15451

30/43

Types of Aerobic Exercise

Outdoor Activities

Walking Jogging/running

Bicycling

SwimmingBasketball

Soccer

Jumping Rope

Indoor Activities

Treadmill machine Stair climbing

machine

Stationary bike Elliptical trainer

Rowing machine

Aerobics, boxing...

8/13/2019 15451

31/43

Strength Training

DefinitionMuscle work against resistance thatimproves strength and endurance Strength allows us to move, and endurance

allows us to perform work over time

Muscles= 40% of our lean body mass

Use it or lose it: unused muscle disappears(atrophy)

8/13/2019 15451

32/43

Types of Strength Training

Free Weights use of dumbbells and/or bars with

weights on the ends involves balance and coordination;

useful for enhancing function in daily

activities and recreational sportsBonuses: convenient, cheap, and

provides a wide variety of exercises thatwork several muscle groups together

Your body, your weight The most convenient form of resistance

exercise Pushups, pull-ups,. Lunges, squats.

8/13/2019 15451

33/43

Flexibility Training

Flexibility = The ability to move a jointthrough its range of motionWe lose flexibility with disuse and aging

BenefitsDecreased chance of muscular injury,

soreness, and pain

Helps prevent and reduce lower back pain

Improves joint health (tight muscles stressour joints)

Activities stretching, yoga, pilates, tai chi

How Much and How Hard?

8/13/2019 15451

34/43

How Much and How Hard?Frequency: 3-5 days per week

Aerobic exercise:a minimum if 3 days a

week are necessary to reach most exercisegoals and minimize health benefits

Strength training:a minimum of 2 days perweek

Flexibility training:a minimum of 3-5 daysper week

Duration

Aerobic:20-60 minutes of continuousaerobic activity

Strength:1-3 sets of 8-12 repetitions

Stretching:Stretch all muscle groups and

hold positions for 10-30 seconds

Timing Questions

8/13/2019 15451

35/43

Timing Questions What time of day is best?

Choose the most convenient time for your

schedule Choose a regular time--the same time every

day

Timing may depend on the activity you

choose Can I eat before exercise?

It is best not to eat a meal for 2 hours

beforehandBe sure to drink plenty of water before and

during exercise

Should I exercise when Im sick?No, especially if you have a fever

i f l i h i l

8/13/2019 15451

36/43

Exercise for people with specialneeds

People with disabilities are less likelyto engage in regular moderatephysical activity than people withoutdisabilities, yet they have similar

needs to promote their health andprevent unnecessary disease

Exercise is for everyone!!!!!!!

Individuals who have physicaldisabilities or chronic, disablingconditions such as arthritis canimprove muscle stamina and strengthwith regular physical activity

Exercise for people with special needs

8/13/2019 15451

37/43

Exercise for people with special needs

People with disabilities should firstconsult a physician before beginninga program of physical activity towhich they are unaccustomed

Provide community-based programsto meet the needs of persons withdisabilities.

Ensure that environments and facilities

conducive to being physically active areavailable and accessible to people withdisabilities, such as offering safe,accessible, and attractive trails forbicycling, walking, and wheelchair

activities.

"You don't stop exercising because you grow old.You grow old because you stop exercising." Anonymous

Exercise for Women in developing

8/13/2019 15451

38/43

Exercise for Women in developingcountries

There has been several studies whichhave shown that less emphasis isgiven to exercise especially in women

The reasons are several and mostimportant one is awareness.

Women sports are not encouragedin most of developing countries

There is stigma that women shouldnot be involved in outdoor sports

8/13/2019 15451

39/43

Exercise is for everyone

There is need for awareness for physicalfitness in developing countries

Exercise is not only for men but for

everyone With commitment, opportunities can be

developed.

Even shopping malls provide opportunitiesfor fitness walking

CDC 1997

8/13/2019 15451

40/43

Health Risks of Physical Activity

Most musculo-skeletal injuries sustainedduring physical activity are likely to bepreventable

Injuries sustained during competitivesports have been shown to increase therisk of developing osteoarthritis

Serious cardiac events can occur withphysical exertion.

The overall benefit of regular physicalactivity is lower all-cause mortality

Injury

8/13/2019 15451

41/43

Injury

Prevention exercise regularly

gradually increaseintensity

rest between sessions

warm-up and cool

down stay flexible

dont exercise whensick

dont exercise whenmuscles are fatiguedand straining

know proper form forany activity you do

Caring for Injuries Rest: stop immediately

Ice: apply immediatelyand repeat every fewhours for 15-20minutes

Compress: wrapinjured area withelastic bandage

Elevation: raise injuredarea above heart

After 2 days, apply heatif there is no swelling

Gradually ease backinto activity when pain

is gone

S

8/13/2019 15451

42/43

Summary

Physical inactivity is one of the top 10

leading causes of death and disability inthe developed world

Exercise improves our body and minds

Even moderate exercise has manyhealth benefits

It is important to set fitness goals thatare realistic and meaningful for you

It takes time to make fitness part of alifestyle, and we will all have ups anddowns in following our exerciseprograms

Exercise feels good!

h fi l h i h l h "

8/13/2019 15451

43/43

The first wealth is health."

Ralph Waldo Emerson