Nutrition and Exercise Physiology 1340 Introduction to Exercise and Fitness Health Benefits of Physical Activity

Nutrition and Exercise Physiology 1340 Introduction to Exercise and Fitness Health Benefits of Physical Activity

There are problems with the environment!

Some activity is better than none! HEALTH RISK Revised concept of training: Old concept of training: AMOUNT OF ACTIVITY

The Old concept of training model used twenty years ago t described physical activity and health risk? A. a curvilinear one B. having to do lots of physical activity to get any health benefits C. NOT having to do a lot of physical activity to get health benefits D. A and B

How would you interpret the New concept of training between physical activity and health risk? A. The greatest decline (most bang for your buck) in risk occurs with small amounts of activity: going from sedentary to moderately active. B. The greatest decline (most bang for your buck) in risk occurs with large amounts of activity: going from moderately active to very active. C. More activity results in more benefit (risk reduction) but only up to a certain point. D. A and C E. B and C

Disease Prevention decreases the mortality rate from chronic diseases lowers risk for cancer risk for helps prevent and control diabetes improves helps increase bone mass and density helps low back pain

Daily Life Benefits raises energy levels job productivity helps people sleep better counteracts helps maintain independent living quality of life

Physical Benefits improves posture and physical appearance improves ability to burn fat longevity and aging process regulates and improves overall body functions Helps maintain

Heart Health Improves and strengthens the system prevents and delays the development of hypertension lowers risk of CVD decreases increases

Psychological Benefits fights depression and anxiety relieves and makes people feel motivates people toward positive lifestyle changes

Athletic Benefits improves athletic performance speeds recovery time following speeds recovery time following injury or illness maintains better and helps preserve lean tissue improves

Lifestyle and Energy Expenditures Sedentary Way Kcal Active Way Kcal using remote to change channel <1 Wash/wax car 1 hr/month 300 let dog out back door 2 Walk dog 30 min 125 drive 40 min, park and 5-min walk E-mail colleague 4 min 22 15 min walk to bus stop twice daily 2 3 Walk 1 min, talk 3 min (standing) 60 6 Kcal estimates are for 150- to 160-pound person. Slide developed by Steve Blair with information from article by L. Beil, Dallas Morning News.

Lifestyle and Energy Expenditures Sedentary Way Kcal Active Way Kcal using car wash once a month reclining during 30 min. of phone calls using garage door opener hiring maid to clean and iron 18 getting up and changing channel 4 standing for 3 min. for 10 phone calls <1 opening garage door twice daily 0 30 min. ironing, 30 min. vacuuming Kcal estimates are for 150- to 160-pound person. Slide developed by Steve Blair with information from article by L. Beil, Dallas Morning News. 3 20 2-3 152

Lifestyle and Energy Expenditures Sedentary Way Kcal Active Way Kcal shop on internet 1 hr. 30 shop at mall, walk 1 hr. sit in car at drive-in window, 30 min. 15 park n walk inside, 3x/wk., total 30 min. 145-240 70 pay at pump.6 walk in to pay once/wk. sit and listen to lecture, 60 min. 30 give lecture 70 Kcal estimates are for 150- to 160-pound person. Slide developed by Steve Blair with information from article by L. Beil, Dallas Morning News. 5

Lifestyle and Energy Expenditures Sedentary Way Kcal Active Way Kcal Wait for pizza delivery 30 min. Buying pre-sliced veggies Using leaf blower 30 min. 15 Cooking 30 min. 25 0 Wash, slice, chop for 15 min. Kcal estimates are for 150- to 160-pound person. Slide developed by Steve Blair with information from article by L. Beil, Dallas Morning News. 10-13 100 Raking leaves 30 min. 150 Using lawn service 0 Gardening, mowing 30 min/wk. 360

Lifestyle and Energy Expenditures Sedentary Way Kcal Active Way Kcal Take elevator up 3 flights Park close, 10 sec. walk Cashier unloads shopping cart 0.3 Walk up 3 flights of stairs 0.3 Park away, 2 min. walk, 5X/wk. 2 Unload full shopping cart 6 Ride escalator 3 times 2 Climb 1 flight of stairs, 3X/wk. in mall Kcal estimates are for 150- to 160-pound person. Slide developed by Steve Blair with information from article by L. Beil, Dallas Morning News. 15 8 15

Lifestyle and Energy Expenditure assume a person s caloric intake remains the same Completing all of the tasks reviewed daily or as listed Active way = 10,500 kcal/month Sedentary way = 1,700 kcal/month Difference of 8,800 kcal/month is energy equivalent of 2.5 pounds/month or 30 pounds/year 3500 kcals = 1 pound (lb.)

Physical Activity and Aging slows aging acquired aging (related to lifestyle) compression of morbidity time-dependent aging cannot be altered

Activity Aging Cycle Decrease physical activity Gain weight lose energy Physical deterioration Perceive self as old

Factors that cannot be altered age gender

Factors that can be altered physical activity diet body (fatness) blood lipids, blood glucose, and blood pressure risk of Hypokinetic Disease Risk Factors

Process vs. Product We have more control over the process than the product. Process deals with lifestyles and behaviors. Activity is a process. Fitness, wellness and health are products.

Something to think about... The new way of thinking Do not focus on competition or make unrealistic comparisons. What do you have a realistic chance to be? How can you modify behaviors? Moderation is the key! Do things that are good for you!

I don t want to try to be someone else. I want to be the best I can be and select lifestyle habits that help me be the best I can.

The HELP Philosophy The basis for a healthy lifestyle H E L P A personal philosophy that emphasizes health can lead to behaviors that promote it. Everyone can benefit from healthy lifestyles regardless of age or current health status. Healthy behaviors are most effective when practiced for a lifetime. Healthy lifestyles should be based on personal needs and interests.

Summary Regular physical activity and good fitness can promote good health, help prevent disease, and be a part of disease treatment. There are many factors that are under your control (lifestyle).

Additional Resource Surgeon General s report on physical activity and health http://www.cdc.gov/nccdphp/sgr/pdf/exec summ.pdf