Therapeutic Lifestyle Program

Exercise for LifeExercise for Life

Exercise for Life

Topics:

Benefits of exercise

Body composition

Measuring progress

How to make exercise a part of your life

Exercise

Being physically active helps you feel good and helps you get more enjoyment out of life

Physical activity is one of the most important things you can do to enjoy a longer, healthier life

Why Exercise?

Prolongs life Improves mood Achieves metabolic balance Promotes sustainable weight loss Strengthens heart and blood vessels Increases bone density Decreases risk for chronic conditions

Aging, Health Risks and Cumulative Disability

“Persons with lower health risks tend to live longer than those with higher health risks. . .”

“Not only do persons with better health habits survive longer, but in such persons, disability is postponed and compressed into fewer years at the end of life.”N Eng J Med 1998;338:1035-41

Decreases Risk of Common Chronic

Conditions Heart disease Hypertension Insulin resistance and diabetes Arthritis Depression Cancer Overweight/obesity Osteoporosis

EXERCISE

RISK

Strengthens Heart Heart is a muscular pump Beats 100,000 times per day Beats 35 million times per year Promotes oxygenation of tissues

and delivery of nutrients Promotes removal of waste

products

Strengthens Bones

Weight bearing exercise and resistance training will strengthen bones

Weight Management

Burns excess calories

Increases lean body mass (LBM)

Strengthens this muscle mass

Increases basal metabolic rate (BMR)

Basal Metabolic Rate

Rate at which your body uses calories at rest

Lean body mass influences BMR

People with higher % of lean muscle mass burn more

calories

Metabolic Balance

Muscles use blood sugar for fuel

Exercise helps transport blood sugar into body cells Keeping blood sugar and insulin

in healthy range

Metabolic Balance

EXERCISEBLOOD SUGAR INSULIN

Body Composition

3 Compartments Lean Body Mass Body Fat Water

Fat

Water

Lean Mass

Effects of Aging on Body Composition

Body fat increases

Lean muscle mass decreases(referred to as sarcopenia)

20 30 40 50 60 70 80 90

LEAN MASS BODY FAT

Effects of Exercise on Body Composition

Body fat decreases

Lean muscle mass increases

BODY FAT LEAN MASS

EXERCISE------------->

Measuring Progress

Weight for Height

Body Mass Index

Waist/Hip or Waist Circumference

Bioelectric Impedance

Weight for Height

Wide range of weights for given height

Doesn’t address body composition

Crude measurement

Body Mass Index (BMI)

BMI = Weight (in kg) Height2 (in meters)

Tables of BMI values are readily available

A BMI of <25 = desirable25 – 29.9 = overweight>30 = obese

Bioelectric Impedance

Measures body composition Lean muscle mass – predicts BMR Body fat % Body water – hydration status

Women – Normal Reference

4.85.46.06.56.76.6Phase Angle

25.727.731.534.536.337.1Lean

Muscle Mass

35.834.329.125.823.922.5Body Fat

75-8465-7455-6445-5435-4425-34Age

Men – Normal Reference

5.36.16.67.17.27.5Phase Angle

31.534.136.839.641.143.5Lean Muscle Mass

26.324.622.219.717.615.2Body Fat

75-8465-7455-6445-5435-4425-34Age

Fitness – 3 Components

Aerobic – cardiovascular

Strength

Flexibility

STRENGTH

AEROBIC

FLEXIBILITY

Aerobic Exercise

Oxygen supply to muscle is constant

Exercise within target heart rate range

Walking, hiking, swimming, cycling, rowing, running

Aerobic Exercise

Great for metabolic balance

Uses fat and glucose for fuel

Tones cardiovascular system

30 - 60 minutes most days of the week

Strength Training

The resistance in strength training: Increases lean body mass Improves basal metabolic rate

Key point to remember: Exercise muscle until fatigued Provide the calories and protein

needed to build muscle

Strength Training – Frequency

If your goal is to: Lose fat, 2 times per week

maintain LBM

Increase LBM 3 – 4 times per week

Flexibility

Lose flexibility, agility with aging

Muscle fibers shorten

Joint connective tissue weakens

Stretching Improves Flexibility

Lengthens muscle fibers

Strengthens tendons and ligaments

Prevents injury

Mentally relaxing

Stretch 5 minutes after mild warm-up before exercise session and after

Stretching Properly

Go slow – gradually stretch muscles

Don’t bounce – this may cause tears

Don’t curve spine – keep back straight

Hold stretches for 5 – 30 seconds

Stretch for at least 5 minutes after exercising

Summary

Body composition more informative than weight for height

Lean muscle mass critical for long term health and fitness

Exercise helps improve body composition

3 important types of exercise Aerobic, strength, stretching

Healthy Lifestyle

Live your life as if your health depends on it…because it does!

Healthy Lifestyle

Add Life to your Years versus Years to your Life