sedentary behavior in adults with visual impairments aer conference on: vision loss in older adults...
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Sedentary Behavior in Adults with Visual
ImpairmentsAER Conference on: Vision Loss in Older Adults and Veterans,
November, 2015
Dr. Lauren J. Lieberman
The College at Brockport
Kinesiology, Sport Studies, and Physical Education
Outline
What are the current physical activity and sedentary behavior habits in adults with visual impairments (VI)?
How did we become so sedentary? How can sedentary behavior impact me? Ways to sit less and move more
Physical Activity
Physical Activity Can Manage Our Health Prevention, improvement, or maintenance of the following:
Cardiovascular disease
Stroke
Type II Diabetes
Hypertension
Osteoporosis
Obesity
Breast & Prostate Cancer
Mental Health – well being, self esteem, self-efficacy, less depression
Maintenance of physical functioning
Falling and injury
Physical Activity
• = any bodily movement that results in a substantial increase in energy expenditure (i.e. burns calories)!!!
• e.g. walking, cleaning, dancing, playing with your children
Type of Physical Activity
ExerciseOccupational
Leisure Time PA
Transportation Household
Physical Activity
How Much Should We Be Doing?
30 minutes of moderate physical activity on 5 or more days per weekThis can be broken down into segments
10 mins in the morning, afternoon, and evening (to total 30 mins)
How Much Are We Doing?
Still being investigated
Low in children – trend through adulthood
Smaller proportion of individuals with disabilities are physically active compared to able-bodied
Those with VI spend less than 7% of their total active time participating in moderate to vigorous physical activity (MVPA) the intensity needed to prevent, improve, and maintain our health
Self-Reported Physical Activity Levels of Adults with Visual Impairments
Percent of Day Spent in Physical Activity and Sedentary Behavior
Walking Moderate Physical Activity Vigorous Physical Activity Sitting
9.8% in Health PromotingCombined Moderate &Vigorous Physical Activity
Barrier to Participation in Physical Activity in Individuals with VI & Sighted Peers
Accessibility
Income
Knowledge
Experience
Confidence
Motivation
Awareness of needs
Previous Injury
Environment
Social Support – friends, family, co-workers
If we are not being physically active
what are we doing with our time?
What is Sedentary Behavior
Latin word, “sedere” means “to sit” Activities that involve sitting/reclining or laying
down while awake Low energy expending tasks
Humans are made to move however we sit for long periods of time, day after day Technology Jobs Changes in our built environment Access to be active
Sedentary Behavior in Sighted Individuals
Sedentary Behavior in Individuals with Disabilities
More likely to engage in sedentary lifestyle compared to able bodied
Rimmer et al. (1999):
African American women with disabilities
86% spent more than 10 hours inside home during the week
Women reported sitting, laying down and/or sleeping - 18 hours/day = 75% of waking time
Sedentary Behavior in Individuals with VI
Majority of sedentary time watching TV, transportation, computer/paperwork
Hours spent with sedentary behavior:
Differences between acuity level:
B1 more time reading vs. B4
B4 more time watching TV on weekends vs. B1
Weekdays Weekends
Men 48.8 hrs/wk 16.2 hrs/wk
Women 51.2 hrs/wk 18.0 hrs/wk
How Does this Behavior Impact Me?
Lack of Physical Activity in Individuals with Visual Impairment
Insufficient PA exposes individuals with VI to more health risks compared to sighted peers:
stroke
osteoporosis
depression
hypertension
heart disease
diabetes
falls
obesity
Think before you sit Once you take a seat
Your muscles are no longer engaged
Your body does not expend many calories, almost nothing!
The ability to utilize stored energy (triglycerides or fat) diminishes therefore increasing the likelihood of storing fat in the body
2 hours later A 20% reduction in the function of High-Density Cholesterol
(Good Cholesterol)
Increasing likelihood of cholesterol build-up in the arteries
24 hours later Risk of type II diabetes increases – insulin is 24% less
effective
Too Much of A Good Thing
Blood pressure Triglycerides Blood sugar (glucose) Waist size Body fat Clustering of these
health markers Risk for developing
cardiovascular disease and/or metabolic syndrome
TV Time and Obesity
Obesity 1 in 3 adults are obese Obese individuals sit 2.5 times more than healthy weight
individuals
Positive relationship between watching TV and obesity in adults with VI Those watching 2 or more hours during the week – 2.89x
more likely to be obese Greater TV time in higher acuity levels
Lenz et al 2015 (JBIR)
What does all of this mean?
Greater Risk of Type II Diabetes
Greater Risk of Cardiovascular Disease
Greater Risk of All-Cause Mortality
2X
90%
49%
Walking and Health Benefits
The Spectrum
Vigorous Physical Activity
Moderate
Physical Activity
Light Physical Activity
Sedentary
Behavior
Lowest Energy Expenditure
Highest Energy Expenditure
Health Promoting Physical Activity
Say “NO” to Watching TV Shows Back to Back
Each 1 hour increment in TV time 11% increased risk of all-cause mortality 18% increased risk of cardiovascular disease
mortality
When those watching 4+ hours of TV/d compared to those watching <2hrs/d TV 46% increased risk of all-cause mortality 80% increased risk of cardiovascular disease
mortality Independent of smoking, blood pressure,
cholesterol and diet, waist circumference, as well as leisure-time physical activity**
Sit Less Move More
Sit Less Move More:Household Wash dishes by hand instead of
using the dishwasher
Fold laundry while standing instead of sitting
Volunteer to do the more “active” chores: mowing the lawn, washing windows, vacuuming/mopping the floor, raking leaves
Use the stairs as an exercise platform – walk briskly up the stairs rather than slowly; take each item up the stairs one at a time instead of an armful
Cook your meals instead of ordering out
Transportation Walk/bike with your
children/grandchildren to school or the park instead of drive
Get off a stop or two earlier than your final destination if taking public transportation
Bike/walk to church, dinner, Wegman’s
If you go out for dinner walk into the restaurant instead of using the drive through
Sit Less Move More:Screen Time Do not use a remote stand up
and change the channel
Activity breaks during commercials
Stand up, do a lap around the house, march in place, resistance train
Multi task & perform a household chore while the television is on
Iron, do dishes, clean
Set a time limit for screen time
60 mins. max
Games Stand around the table instead
of sit
Take sitting breaks during the game
Choose more active games like charades rather than sedentary games
Choose active video games over sedentary ones
Wii Fit Games/Xbox Kinect - not just for the children/grandchildren
Sit Less Move More:
Socializing Invite your friends over for
a walk and catch up while enjoying the outdoors
Walk around the house while chatting on the telephone
“Active” volunteering Dog walking at a local shelter
Babysit
Start a neighborhood garden
Don’t Be A Couch Potato – Break it Up!
The Good News
Break it UP! The more breaks you
take from sitting the better health outcomes you will have Improved
Blood sugar (glucose)Waist circumference Triglycerides Blood pressure
Resources and Useful Tools to Stay Active
Where can I go to be active?
Indoor Outdoor
Tools to help me Move More Sit Less
Fitness Tracking bands Fitbit, Jump bands, Nike Fuelbands, Pedometers
Websites/Smartphone Apps www.mapmyfitness.com www.myfitnesspal.com
Paper & PencilLog your physical activity
& sedentary behaviors
Review
Sit less move more to prevent onset of chronic disease
Participate in regular physical activity in addition to breaking up your sedentary behaviors
Use your resources and tools to help you become the most active you can be
References
1. American College of Sports Medicine. Reducing sedentary behaviors: sitting less and moving more.
2. Campbell, V., & Crews, J. (2001). Health conditions, activity limitations, and participation restrictions among older people with visual impairments. Journal of Visual Impairment & Blindness (JVIB), 95(08).
3. Jaarsma, E., Dijkstra, P., Geertzen, J., & Dekker, R. (2014). Barriers to and facilitators of sports participation for people with physical disabilities: A systematic review. Scandinavian Journal of Medicine and Science in Sports.
4. Holbrook, E. A., Caputo, J. L., Perry, T. L., Fuller, D. K., & Morgan, D. W. (2009). Physical activity, body composition, and perceived quality of life of adults with visual impairments. Journal of Visual Impairment & Blindness, 103(1), 17-29.
5. N. Owen, GN Healy, CE Matthews, DW Dunstan. Too much sitting: The population health-science of sedentary behavior. ESSR 2010. 38(3). 105-113.
6. BE Starkoff, EK Lenz. Break it up: Improving health by breaking up continuous bouts of sedentary behavior. ACSM Health & Fitness Journal (In Press 2015).
7. EK Lenz Do sedentary behaviors impact the health of older adults. IJKSS (2014).
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