Physical Activity for Healthy Living

Transcription

1 Physical Activity for Healthy Living Dr Jannique van Uffelen VU.EDU.AU/ISEAL

2 Definitions Physical activity & Health How much? What? How?

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4 Physical activity Bodily movement that is produced by the contraction of skeletal muscles that substantially increases energy expenditure Intensity: Sedentary: <1.8 METs Light: METs Moderate: 3-6 METs Vigorous: >6 METs

5 Exercise planned structured, repetitive and purposeful in the sense that it results in improvement and maintenance of one of more components of physical fitness Fitness set of measurable physiological parameters

6 Health related fitness Skill related fitness Aerobic capacity Balance Muscle strength Agility Health Muscle endurance Coordination Performance Flexibility Power Body composition Speed

7 Sedentary behaviour Any waking activity characterized by an energy expenditure 1.5 metabolic equivalents and a sitting or reclining posture

8 Definitions Physical activity & Health How much? What? How?

9 Aging and Health Life expectancies: 79.5 yrs males, 84.0 yrs females Two thirds of people aged 65+ years rate their own health as good, very good or excellent More than half have chronic health problems and /or physical limitations Australian Institute of Health and Welfare Australia s health 2012.

10 Australian Institute of Health and Welfare Australia s health 2012.

11 Leading Mortality Risks Hypertension (13%) Tobacco use (9%) High blood glucose (6%) Physical inactivity (6%) Overweight/obesity (5%) WHO Global health risks: mortality and burden of disease

12 Physical activity and Health Physical health Prevention and management of chronic conditions cardiovascular disease, diabetes, musculoskeletal problems, some cancers Improving and maintaining physical function ADL, functional status, risk of falling, bone mineral density Mental health and QoL Prevention and management Anxiety, depression, cognitive function, Social health

13 Definitions Physical activity & Health How much? What? How?

14 Australian PA Guidelines

15 PA Guidelines for adults Doing any PA is better than doing none Start doing some PA and gradually build up to the recommended amount. Be active on most, preferably all, days every week Accumulate mins/wk of moderate intensity PA or mins/wk of vigorous intensity PA, or a combination Do muscle strengthening activities on 2 days/wk Minimise the time spent in prolonged sitting Break up long periods of sitting as often as possible

16 PA Guidelines for older adults Do some form of PA, no matter your age, weight, health problems or abilities Be active every day in as many ways as possible, doing a range of PA that incorporate fitness, strength, balance and flexibility Accumulate 30 mins of moderate intensity PA on most, preferably all, days If you have stopped PA, or are starting a new PA, start at a level that is easily manageable and gradually build up the recommended amount, type and frequency If you continue to enjoy a lifetime of vigorous PA carry on doing so in a manner suited to your capability into later life, provided recommended safety procedures and guidelines are adhered to

17 Percentage of adults meeting PA guidelines Men Women Age ABS. Australian Health Survey: Physical Activity,

18 Why being active can be difficult The Lancet 2012; 380: (DOI: /S (12) )

19 Definitions Physical activity & Health How much? What? How?

20 What? How often? How much? Note Sitting Moderate/ vigorous intensity Strength training Balance and flexibility - Minimise time - Break up time - Most days/wk mins moderate vigorous - combination - 2 days/week - Every day Vigorous: suited to capability

21 Definitions Physical activity & Health How much? What? How?

22 How to start or maintain? General health: Start by doing some PA, and gradually build up to the recommended amount Specific conditions Exercise physiologist GP (Exercise is medicine!)

23 Take home messages Doing something is better than doing nothing Use it or loose it Have fun!

24 Save the date!