Factors surrounding exercise during different life sages

Lesson objective – to learn how to analyse research data and make your own informed views about exercise.

Introduction to exercise

Exercise, or the lack of it, has been mentioned several times in connection with diet since body weight is a balance between the input of food and the output of energy. The more weight the body acquires and the inclination to exercise reduces the chances of body weight gain.

Starter – list as many ways as possible to exercise

Exercise –infants and children

Fifteen percent of children are obese, which means they weigh more than 20 percent of the healthy weight for their ages. Childhood obesity increases the risk of diseases such as diabetes, heart disease, high blood pressure, high cholesterol, sleep apnea, joint problems, early puberty and psychological problems. If obese children remain overweight throughout life, they add the risk of gout, pulmonary problems, gall bladder or liver disease, psychosocial problems and some types of cancer.

Screen TimeThe more time children spend watching TV and playing video games, the more likely they are to be overweight. According to the University of Michigan Health System, one in three high school students do not do any vigorous exercise. Less than 30 percent attend gym classes.

Diabetes and the body

www.diabetes.org.uk/Guide-to-diabetes/Introduction-to-diabetes/What_is_diabetes/Diabetes-and-the-body/

How much exercise How Much Exercise Children ages 6 to 17 years need an hour a

day of moderate physical activity, such as gardening, walking or riding a bike. They also need more vigorous activities such as running and jumping at least three days a week.

Suggestions for Helping Children The best step parents can take for their

overweight children is to set a good example. Increase your own physical activity and show your children that you enjoy it. Encourage family exercise, doing chores together, walking together or riding bikes. Take the stairs whenever possible, park farther from shops and work, encourage children to walk to school. Set activity goals and achieve them together as a family. Encourage children to keep track of their activities and reward them for their success.

Limit Media Time Research at Stanford University exposed

third- and fourth-grade students to a curriculum that taught them to monitor and reduce their time spend watching TV, playing video games and using the computer. Children who participated in the program reduced their TV watching by one-third and also showed a significant decrease in body fat. This program was more successful than programs that attempted to increase exercise and decrease calories.

Considerations Rather than focusing on weight loss,

encourage children to become more physically active and make wiser food choices. Because they haven't finished growing yet, they can grow into the weight they've already attained, rather than continuing to increase in weight. Avoid criticism and punishment. Praise the child for wise choices and for reaching goals.

Task -

Case study- Jake is slowly becoming overweight, he has put on 23 pounds in the past year. His parents are becoming worried as he sits for long [periods watching TV and playing computer games.

Using the guidelines on the hangout - You are requested to write up a timetable plan for parents to guide Jake through an exercise plan throughout the week and weekends

You will present your work to the group.

Exercise and adolescence

The Center for Disease Control and Prevention states that, "Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day." This follows the physical activity guidelines set forth by the United Department of Health and Human Services.

Physical activity is important for adolescent girls why?

Components for a teenage boy A teenage boys' exercise routine should

consist of three components: aerobic activity, muscle strengthening and bone strengthening, according to the Centers for Disease Control and Prevention. Aerobic training can include walking, running or playing a sport, such as football or basketball. These exercises should be performed 60 minutes each day. Muscle-strengthening exercises such as lifting weights should be performed three times per week and can be included in the 60-minute allotment. Bone-strengthening exercises that involve impact -- striking the foot on the ground -- help teenage boys who may be experiencing a growth spurt maintain healthy bones.

Be the manliest man, advice & tips on pulling the hottest girls here! Strength Training

The teenage years are often when boys begin to lift weights to build muscle. Increasing amounts of testosterone produced during puberty allow them to gain muscle mass. Ensuring your teen has a good knowledge of weightlifting ensures your teen can prevent injuries. If your teen has access to a high school or local gym, he might use weight machines, which are designed to isolate a specific muscle, according to Kids Health. Free weights allow a teen to work different muscle groups at the same time. Seeking advice from a fitness trainer or coach who is aware of teens' fitness needs can help your teen identify the right exercises for his fitness level.

At-Home Exercises Teenage boys do not have to strength-train solely

at the gym. They can perform resistance exercises to boost muscle strength, such as push-ups, crunches and tricep dips. Simple equipment such as a jump rope also provides a bone-strengthening and cardiovascular exercise.

Rest While most teenage boys have significant energy

levels, emphasise rest as a means to allow the muscles worked to recover, according to MayoClinic.com. Space a day between weightlifting sessions and alternate aerobic activities to prevent injury. This can be advantageous for teenage boys, where boredom can be a factor in refraining from exercising.

Warning Although strength-training is beneficial for teen

boys, be aware that male teens can develop a disorder known as muscle dysmorphia, where they become obsessive about weight-training, according to MassGeneral Hospital for Children. If your teen seems to be overly preoccupied with weightlifting, seems to have a distorted view of his body or uses illegal substances such as steroids to boost muscle, seek medical counseling.

Task - you are requested to write up a plan for Charlie – explaining what he needs to do to get fit and the precautions he should take.

Exercise and adults the factsCardio-respiratory fitness in early

adulthood significantly decreases the chance of developing high blood pressure and diabetes — both major risk factors for heart disease and stroke — in middle age, according to a new study supported by the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institutes of Health.

Fitness also reduces the risk for the metabolic syndrome, a mixture of factors that includes excess abdominal fat, elevated blood pressure , and low levels of the high-density lipoprotein, the “good” cholesterol.

Further, improving fitness in healthy young adults can cut by as much as 50 percent the risk for diabetes and the metabolic syndrome.

A study carried out in the US stated that the importance of both fitness and maintaining a healthy weight in the fight against heart disease and stroke and their risk factors is important. In the UK adults need to become physically active early in life and continue to be active as they age in order to remain as healthy as possible.

Given the epidemic of obesity in the UK and the decline in people’s physical activity, it’s important that UK adults take steps to improve their physical fitness,

If all the young adults in our study had been fit, there would have been nearly a third fewer cases of high blood pressure, diabetes, and metabolic syndrome, later in life.

Exercise tips for adults

Four Ways To Be Active To get all of the benefits of

physical activity, try all four types of exercise – 1) endurance, 2) strength, 3) balance, and 4) flexibility.

Try to build up to at least 30 minutes of activity that makes you breathe hard on most or all days of the week. Every day is best. That’s called an endurance activity because it builds your energy or “staying power.” You don’t have to be active for 30 minutes all at once. Ten minutes at a time is fine.How hard do you need to push yourself? If you can talk without any trouble at all, you are not working hard enough. If you can’t talk at all, it’s too hard.

Keep using your muscles. Strength exercises build muscles. When you have strong muscles, you can get up from a chair by yourself, you can lift your grandchildren, and you can walk through the park.Keeping your muscles in shape helps prevent falls that cause problems like broken hips. You are less likely to fall when your leg and hip muscles are strong.

Do things to help your balance. Try standing on one foot, then the other. If you can, don’t hold on to anything for support. Get up from a chair without using your hands or arms. Every now and then walk heel-to-toe. As you walk, put the heel of one foot just in front of the toes of your other foot. Your heel and toes should touch or almost touch.

Stretch. Stretching can help you be more flexible. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back the car out of your driveway. Stretch when your muscles are warmed up. Don’t stretch so far that it hurts.

Write up an exercise plan – look at the example on the next sheet

Target 1 Reasons How achieved Eat a healthy diet.

- Easier to exercise - More energy - Healthier heart - Help loose weight - Decreased strain on joints

and muscles. - Won’t be as tired. - Better cholesterol.

-Go to a dietician. -Cook your own healthy food. -Slimming club. -Go to doctors. -Health advice on the internet.

Drink Less. - Have a healthier heart. - Less weight- Less mood swings - Save money - Feel better on a day to day

basis. - Concentrate better. - Look better.

- Don’t go out as much. - When he does go out

don’t drink as much. - Set themselves a

target.- Don’t let people talk

him into having more drinks than he wanted.

Weekly Eating planbreakfast Lunch dinnerHigh fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml skimmed milk + 1 tsp sugar

200ml fruit juice

Mug tea/coffee

Sandwich: 2 slices granary bread + olive oil-based spread + slice chicken/ham or tuna in low fat natural yoghurt or smoked salmon-Mixed salad-Low fat / low sugar yoghurt-Drink

180g chicken breast or 200g white fish or 180g lean meat and 3-4 tblsp basmati rice or 2 cupfuls cooked pasta or 1 medium potatoand loads of veg or large salad

Guidance on calorie intake Discretionary Calories: These are the remaining amount of calories in each calorie level after nutrient-dense foods have been chosen. Up to 267 calories can be consumed in solid fats or added sugars if the other requirements have been met.

Recommended to try and loose weight Between 1500 and 1700 calories a day, this will help him loose weight at a good rate and is not crash dieting.

Food groups I recommend he eats Food group 1 – recommend portions below.

Food group 2- recommend 3 portions from this group per day

Fruit Group should provide 4 daily servings, or 2 cups.

Vegetable Group should provide 5 servings, or 2.5 cups.

Milk Group should provide 3 cups/servings

Meat and Beans Group should provide 5.5 ounce-equivalents or servings.

Grain Group should provide 6 ounce-equivalents (1 ounce-equivalent means 1 serving), half of which should be whole grains

Oils should provide 24g or 6 teaspoon

Eating plan for James a 44 year old that smokes and Drinks

Below is a fitness plan that will be recommended to James

Week 1 Cardio vascular aerobic endurance To do this twice a week at the gym.

So that James can get fit with his heart and lungs the following exercises will be carried out

Aerobic training such as :Walking on a treadmill for 15 minutes Riding a stationary bike for 15 minutes Running on a treadmill for 5 minutes this is a good way to accelerate the fat burning process and improve his heart and lungs

Muscular endurance So that James can build up some strength and tone. Upper Body Exercises:

-Biceps Curls - Repeat 10 times for each arm.

-Desk Pushups- Repeat about 10 times

-Seated Crunches- Repeat about 10 times.

Lower Body Exercises-Straight-Leg Lifts- Repeat exercise about 20 times-Wall Squats- repeat about 5 times.

Week 2 So that James can build up some stamina and improve his fitness a little bit more.

Aerobic training Walking on a treadmill for 20 minutes Riding a stationary bike for 20 minutes Running on a treadmill for 7 minutes

Upper body exercises

-Biceps Curls - Repeat 15 times for each arm.

-Desk Pushups- Repeat about 15 times

-Seated Crunches- Repeat about 15 times.

Lower Body Exercises-Straight-Leg Lifts- Repeat exercise about 25 times-Wall Squats- repeat about 10 times.

Week 3 To increase his exercise plan further.

Aerobic training Walking on a treadmill for 30 minutes Riding a stationary bike for 30 minutes Running on a treadmill for 10 minutes this is a good way to accelerate the fat burning process and improve his heart and lungs

Upper body exercises

-Biceps Curls - Repeat 20 times for each arm.

-Desk Pushups- Repeat about 20 times

-Seated Crunches- Repeat about 20 times.

Lower Body Exercises-Straight-Leg Lifts- Repeat exercise about 30 times-Wall Squats- repeat about 15 times.

Older people and exercise

Older people who regularly exercise at a moderate to intense level may be less likely to develop the small brain lesions, sometimes referred to as “silent strokes,” that are the first sign of cerebrovascular disease, according to a new study published in the June 8, 2011, online issue of Neurology, the medical journal of the American Academy of Neurology (AAN).

“These ‘silent strokes’ are more significant than the name implies because they have been associated with an increased risk of falls and impaired mobility, memory problems, and even dementia, as well as stroke,” “Encouraging older people to take part in moderate to intense exercise may be an important strategy for keeping their brains healthy.”

The study involved 1,238 people who had never had a stroke. Participants completed a questionnaire about how often and how intensely they exercised at the beginning of the study and then had MRI scans of their brains an average of six years later, when they were an average of 70 years old.

Heart disease and stroke are the first and third leading causes of death for UK adults.

Other findings include:Results were the same for black and white adults, as well as men and

women. Those who were low or moderately fit had twice the risk of high blood pressure, diabetes, and metabolic syndrome as those who were highly fit.

Moreover, the risk increased directly as fitness levels dropped. Weight gain was inversely related to fitness over the course of the study. Of those who retook the treadmill test after 7 years, the average weight gain was about 15 pounds. The average weight gain after 15 years was about 28 pounds. Those who were obese tended to be less fit: Of those who were obese, 68 percent were low in fitness, 29 percent were moderately fit, and 4 percent were highly fit. Of those who were not obese, 13 percent were low in fitness, 36 percent were moderately fit, and 51 percent were highly fit. Fitness did not protect those who were highly fit and obese at the start of the study from developing diabetes or the metabolic syndrome later in life.

“Adults don't have to run marathons to improve their physical fitness, they should try to engage in at least 30 minutes of a moderate-intensity physical activity such as brisk walking on most and, preferably, all days of the week.

Being physically active will not only improve their fitness but also help maintain a healthy weight, which in turn will protect their heart health.

Women trying to lose weight can benefit as much from a moderate physical activity as from an intense workout, according to a new study supported by the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institutes of Health in Bethesda, MD.

Prior studies had focused on short-term weight loss. Data were lacking about the optimal degree and amount of physical activity for long-term weight loss.

The study — "Effect of Exercise Dose and Intensity on Weight Loss in Overweight, Sedentary Women: A Randomized Trial" — appears in the September 10, 2003, issue of The Journal of the American Medical Association (JAMA).

The same issue of JAMA also includes an article on recreational physical activity and breast cancer risk. The study, based on data from the Women's Health Initiative's Observational Study, found that increased physical activity was associated with a reduced risk for breast cancer in postmenopausal women. Longer duration physical activity gave the most benefit but the physical activity did not need to be strenuous to reduce breast cancer risk.

The exercise dose and intensity trial involved 201 overweight but otherwise healthy women ages 21-45. All received reduced calorie meals in addition to being randomly assigned to one of four physical activity regimens, which varied by intensity and duration. The regimens consisted of either a moderate- or vigorous-intensity physical activity performed for either a shorter (2½ to 3½ hours per week) or longer (3½ to 5 hours per week) duration. The physical activity consisted primarily of brisk walking, and the regimens used about 1,000 or 2,000 kcal per week.

Women in all four groups lost a significant amount of weight — about 13 to 20 pounds — and maintained their weight loss for a year. They also improved their cardiorespiratory fitness. However, the amount of weight lost or fitness improvement was not different among the four groups.

Does exercise prevent dementia?

“Taking exercise just three times a week in middle age can help improve the memory and may ward off the start of dementia,” reported the Daily Express. It said that a study has found that people who did regular moderate aerobic exercise for one year showed increases in the size of their hippocampus, an area of the brain related to memory.This study was in people aged 55 to 80, comparing the size of the hippocampus on MRI scans and their ability in memory tests following a year of either aerobic exercise or light exercise, including non-aerobic toning exercises and yoga. The aerobic exercise group showed small increases in hippocampal volume compared with the control group, which showed small decreases in volume.

However, these size differences did not translate into differences in memory faculties between the groups. Although the aerobic exercise group’s memories did improve over this time, the improvements were not significantly different from that of the control group, which also showed small improvements. This may indicate that any type of exercise leads to improvements in memory, including non-aerobic toning exercises and yoga, but further research would need to clarify this. In the meantime, physical fitness is associated with many other physical and mental benefits.