Activity vs Exercise: What s the Difference?

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1 360 of Movement: Integrating Activity and Activity vs Exercise: What s the Difference? Scott Kahan, MD, MPH Director, National Center for Weight and Wellness Washington, DC kahan@nationalweight.org 1

Physical Activity Regular physical activity reduces risk of countless

diabetes, many cancers, arthritis, hypertension, high cholesterol,

the possibility of adverse outcomes Physical Activity Guidelines for

Exercise vs Physical Activity Exercise: Physical activity that is planned,

the improvement of physical fitness Physical activity: Any bodily movement

2 Physical Activity Regular physical activity reduces risk of countless adverse health outcomes, including: Premature death, heart disease, stroke, diabetes, many cancers, arthritis, hypertension, high cholesterol, osteoporosis, and depression Physical inactivity contributes to 300,000 preventable deaths annually in U.S. Health benefits occur for all types of people Benefits of PA far outweigh the possibility of adverse outcomes Physical Activity Guidelines for Americans, Exercise vs Physical Activity Exercise: Physical activity that is planned, structured, and repetitive and that has a final or intermediate objective, the improvement of physical fitness Physical activity: Any bodily movement by skeletal muscles that results in energy expenditure above resting levels. This broadly encompasses exercise, sports, and activities done as part of daily living, occupation, leisure, and active transportation 2

Exercise is Optional Unpleasant, lengthy, gym, tiring, tedious, depressing, embarrassing, intimidating, anxious, painful It reminds me of stuff you had to do in school.

3 Exercise is Optional Unpleasant, lengthy, gym, tiring, tedious, depressing, embarrassing, intimidating, anxious, painful It reminds me of stuff you had to do in school. I can't do that. I get tired just thinking about it. I was always picked last / made fun of / teased in gym class Physical Activity Guidelines Physical Activity Guidelines for Americans,

4 Physical Activity Guidelines a program of exercise that does not include all exercise components or recommended volumes is likely to have benefit, particularly in inactive individuals. American College of Sports Medicine, 2011 Working Is A Health Hazard! Jans MP, et al. AJPM 2007;33:450. 4

The Lifestyle Approach 10 8 Noon-time jog Sedentary Exercise Lifestyle Activity 6 4 Walk to bus stop After-dinner walk 2 0 0 2 4 6 8 10 12 14 16 18 20 22 24 Time (hours)

5 The Lifestyle Approach 10 8 Noon-time jog Sedentary Exercise Lifestyle Activity 6 4 Walk to bus stop After-dinner walk Time (hours) Blair SN, et al. Med Exerc Nutr Health. 1992;1: Long (1 x 40 min) vs Short (4 x 10 min) Bouts of Physical Activity Jakicic, et al. J Obes Relat Metab Disord,

6 Active Commuting Flint, Cummins. Lancet Benefits of Very Brief Activity Dempsey, Diabetes Care,

7 Benefits of Very Brief Activity Dempsey et al. J Hypertension, Benefits of Very, Very Brief Activity Dunstan, et al. Diabetes Care,

8 Even Very, Very, Very Brief Activity! Healy, et al. Diabetes Care, Sitting Time and Survival Rate MSSE,

9 Make $12/hour! Healthcare costs Active Low Active Inactive Total of 30 min or more of walking on: 0 days/week (inactive), 1-3 days/week (low active) or 4+ days/week (active) Anderson et al, Prev Chr Dis, Motivation Teixeira,

10 Take Home Thoughts Move as much as you reasonably can, in any way that fits for you Everything counts Take a break (often) Be non-judgmental Experiment No pain, no gain is silly Don t Just do it do what you enjoy; make it meaningful Activity vs Exercise: What s the Difference? Scott Kahan, MD, MPH Director, National Center for Weight and Wellness Washington, DC kahan@nationalweight.org 10

11 Sarah Kuchinos, MS, MA, CPT, CES National Center for Weight and Wellness How Much Exercise Do I Need? HHS: 150 minutes of aerobic activity 5x/wk OR 75 minutes highintensity/wk 300 minutes for added benefits Is this realistic, and will it fit into your life? Just under 50% meet this; less than 21% meet aerobic and strength training guidelines 11

12 What is Achievable is Best What do I like? What makes me feel good? What do I have time for, realistically? But I m Busy with Work Family/Kids Don t like the gym Don t want to sweat My knee hurts 12

Accumulating Aerobic Activity 10 minute walk to your office 10 minutes at lunchtime/to a meeting Weight Training Ideas Desk exercises Keep resistance

13 Accumulating Aerobic Activity 10 minute walk to your office 10 minutes at lunchtime/to a meeting Weight Training Ideas Desk exercises Keep resistance bands in your drawer Important Points to Remember: Do what you can, physically Increase little by little The best workout is the one you want to do 13

14 Fitness Tracking: Technology for Exercise Nicole V Brown, MS, RDN, LD ACSM EP-C Registered Dietitian Nutritionist American College of Sports Medicine Certified Exercise Physiologist National Center for Weight and Wellness brown@nationalweight.org History of Trackers Simple to Sophisticated Getting Started Tips for Consistent Use Value of Tracking Handout Next Steps Questions! Topics 14

15 History of Trackers Da Vinci 15 th century Thomas Jefferson Tomish Meters 1778 Hike-o-meter 1930s Hatano manpo-kei 10,000 Steps Simple to Sophisticated 15

16 All-Day Trackers Here's what they measure: Steps taken Stairways climbed Duration of exercise Calories burned Active minutes Sleep time (divided into regular and REM) Training Trackers They do everything All-Day Trackers do+: Heart rate Breathing patterns Miles traveled Speed, pace, route Swimming pool lap times Altitude changes (helpful to skiers, cyclists, etc.) Music controls 16

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Monitor display Smartphone application Connection to dashboard Web

18 Cost Monthly website access fee Type Battery life Water resistance/water proof? Monitor display Smartphone application Connection to dashboard Web display output and tracking metrics Food/beverage log Prompt Health coach Add in your own activity? Getting Started: Selection 18

19 Getting Started: Accuracy Placement: wrist, bra, waist, pocket Waist level over midline of thigh/back Slower pace Enter walking/running stride length 20 steps test Getting Started 10,000 steps? First: establish your baseline All day every day X 1 week Note daily average Decide whether you want to bump it up next week e.g. 4,000 steps/d = 28,000 step week Next week 30,000 steps add 300 steps a day 19

Tips for Consistent Use Connections Charging plan Reminders Get to know your device Unsync food/beverage from activity Calories burned include RMR Create a routine Establish a baseline: usual

20 Tips for Consistent Use Connections Charging plan Reminders Get to know your device Unsync food/beverage from activity Calories burned include RMR Create a routine Establish a baseline: usual activity vs exercise Replacement band/bitbelt Value of Tracking Feedback: with self, with personal trainer/coach When to replace shoes Surgery/injury establish baseline when restarting Calorie intake reduction vs more activity Competition with self/others 20

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Measuring stride length Extend a 25+ foot measuring tape. Take ten steps, measure the distance you covered and divide by 10. The result is your average stride length.

Mark the ending point of your toe, the same foot as at the start. Measure the distance between the two marks. Divide the results by 10 to get the average stride length.

23 Measuring stride length Extend a 25+ foot measuring tape. Take ten steps, measure the distance you covered and divide by 10. The result is your average stride length. The most accurate way to do this: Extend a 25+ foot measuring tape in a straight line. Mark as the starting point the toes of your feet. Take 10 steps. Mark the ending point of your toe, the same foot as at the start. Measure the distance between the two marks. Divide the results by 10 to get the average stride length. For example, if you measured 24 : steps=2.4; =4.8; the stride length is 2 5 If you have setup your device to use miles you should measure in inches. If you used Kilometers, you should measure in centimeters. Check your manual for exact details of how to enter the stride length into the device. For the FitBit, it s under account. 23

24 Handout: 2016 Reviews of activity monitors Measuring Stride Length Examples of Exercise &Health Apps Next Steps Review the Consumer Reports and Tomsguide What s the right fit for you? Do you like to compete with others? Are you driven by data? Can you set up a routine to recharge the battery? Does it fit your budget? Do you care how it looks? Where to wear it? Do you want to get wet? Do you like to get buzzed? Spend time learning your device! If you have problems, contact customer service! 24

25 Thank you and we welcome your questions! Activity Versus Exercise Scott Kahan, MD, MPH Developing Your Personal Exercise Prescription Sarah Kuchinos, MS, MA, CPT, CES Fitness Tracking: Technology for Exercise Nicole Brown, MS, RDN, LD ACSM EP-C 25

Bellabeat LEAF Frequently Asked Questions

Bellabeat LEAF Frequently Asked Questions About the LEAF What is the LEAF? What does it do? The LEAF is a sleep, activity and reproductive health monitor that helps you cope with stress through built-in