health benefits of physical activity nutrition and exercise physiology 1340 introduction to exercise...
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Health Benefits Health Benefits of Physical of Physical ActivityActivity
Nutrition and Exercise Physiology 1340Introduction to Exercise and Fitness
There are problems with the There are problems with the ““environmentenvironment””! !
Some activity is better than none!
Revised concept of training:___________
Old concept of training:______
AMOUNT OF ACTIVITY
HE
AL
TH
RIS
K
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 Preventiondecreases 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 BenefitsDaily Life Benefits raises energy levelsraises energy levels
________ job productivity________ job productivity
helps people sleep betterhelps people sleep better
counteracts ______ _______counteracts ______ _______
helps maintain independent livinghelps maintain independent living
_________ _______ quality of life_________ _______ 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 HealthHeart Health Improves and strengthens Improves and strengthens
the ____________ systemthe ____________ system
prevents and delays the prevents and delays the development of development of hypertensionhypertension
lowers risk of CVDlowers risk of CVD decreases _____ decreases _____
______________________ increases _____ increases _____
________________________
Psychological Benefitsfights 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 __________
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 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
22 15 min walk to bus stop twice daily
60
E-mail colleague 4 min
2–3 Walk 1 min, talk 3 min (standing)
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
18 getting up and changing channel
3
reclining during 30 min. of phone calls
4 standing for 3 min. for 10 phone calls
20
using garage door opener
<1 opening garage door twice daily
2-3
hiring maid to clean and iron
0 30 min. ironing, 30 min. vacuuming
152
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
shop on internet 1 hr. 30 shop at mall, walk 1 hr.
145-240
sit in car at drive-in window, 30 min.
15 park ‘n walk inside, 3x/wk., total 30 min.
70
pay at pump .6 walk in to pay once/wk.
5
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.
Lifestyle and Energy Expenditures
Sedentary Way Kcal Active Way Kcal
Wait for pizza delivery 30 min.
15 Cooking 30 min. 25
Buying pre-sliced veggies
0 Wash, slice, chop for 15 min.
10-13
Using leaf blower 30 min.
100 Raking leaves 30 min. 150
Using lawn service 0 Gardening, mowing 30 min/wk.
360
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
Take elevator up 3 flights
0.3 Walk up 3 flights of stairs
15
Park close, 10 sec. walk
0.3 Park away, 2 min. walk, 5X/wk.
8
Cashier unloads shopping cart
2 Unload full shopping cart 6
Ride escalator 3 times 2 Climb 1 flight of stairs, 3X/wk. in mall
15
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
Lifestyle and Energy Expenditure
3500 kcals = 1 pound (lb.)
Physical Activity and Agingslows aging
acquired aging (related to lifestyle)
compression of morbidity
time-dependent aging cannot be altered
Physical deterioration
Gain weight lose energy
Activity Aging Cycle
Decrease physical activity
Perceive self as old
Factors that cannot be alteredage
____________
gender
Factors that can be alteredphysical activitydiet______ __________ ______body (fatness)blood lipids, blood glucose, and blood
pressure__________ risk of _______
Hypokinetic Disease Risk Factors
Process vs. ProductWe 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 makeunrealistic 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.
A personal philosophy that emphasizes A personal philosophy that emphasizes healthhealth can lead to behaviors that promote it. can lead to behaviors that promote it.
EveryoneEveryone can benefit from healthy lifestyles can benefit from healthy lifestyles regardless of age or current health status.regardless of age or current health status.
Healthy behaviors are most effective when Healthy behaviors are most effective when practiced for a practiced for a lifetimelifetime..
Healthy lifestyles should be based on Healthy lifestyles should be based on personal personal needs and interests.needs and interests.
HHEELLPP
The HELP PhilosophyThe basis for a healthy lifestyle
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/execsumm.pdf