Importance of Physical Activity In Maintaining The Calorie BalanceDr.Y.Venkata Ramana M.Sc, Ph.DScientist - DDept. Work of Physiology & Sports Nutrition National Institute of Nutrition (ICMR)Hyderabad 500 007, (A.P), INDIA.E-mail: vryagnam@yahoo.com

CONCEPT OF POSITIVE HEALTH(HIPPOCRATIC PHYSICIANS 5th CENTURY BC)Positive health requires a knowledge of mans primary constitution (which today we call genetics) and of the powers of various foods, both those natural to them and those resulting from human skill (todays processed food).But eating alone is not enough for health.There must also be exercise, of which the effects must likewise be known.The combination of these two things makes regimen, when proper attention is given to the season of the year, the changes of winds, the age of the individual and the situation of his home.If there is any deficiency in food or exercise the body will fall sick.

PHYSICAL ACTIVITYPHYSICAL FITNESSHEALTH STATUS WELL BEING DISEASE DEATH OTHER FACTORSGENETICS LIFE STYLE

PA, PINA, NUTRITION, SMOKING, ALCOHOL PHYSICAL & SOCIAL ENVIRONMENT EtcCONCEPTUAL MODEL DESCRIBING THE INTERRELATIONSHIPS

The equation for energy balance is Ein = Eout. This means that caloric intake equals caloric output. THE ENERGY BALANCE EQUATION *

Positive energy balanceEnergy intake > energy expendedResults in weight gain Negative energy balanceEnergy intake < energy expendedResults in weight lossEnergy BalanceState in which energy intake, in the form of food and /or alcohol, matches the energy expended, primarily through basal metabolism and physical activityEnergy Balance Equation*

ENERGY OUTPUTENERGY BALANCE24hrENERGY INTAKE ASSESSMENT BYActual Weighment/24hr Recall methodInformation on

Raw food items

Cooked foods

Individual consumption 24hr. ENERGY EXPENDITURE

T A P (Recall method/Actual observation)

B M R

Energy cost of standard Activities

Use of BMR Factors for other activities

ENERGY INTAKEMaintenance ofBody.Wt & B.Comp

COMPONENTS OF ENERGY EXPENDITURE (TO SUGGEST ENERGY ALLOWANCES) B M R -- 8 Hours Sleep

D I T

GROWTH

PHYSICAL ACTIVITYOCCUPATIONAL ACTIVITIES(8 Hours)

- SEDENTARY - MODERATE - HEAVY

- SPORTS

- TYPE OF EVENT - PHASE OF TRAINING - DURATION - INTENSITY - FREQUENCYDISCRETIONARY ACTIVITIES(8 Hours)

- OPTIONAL HOUSE HOLD ACTIVITES

- SOCIALLY DESIRABLE ACTIVITIES

- PHYSICAL FITNESS FOR HEALTH PROMOTION

ACTIVITY EXAMPLES OF ACTIVITIES ENERGYZONES (Kcal/min/60kg)1. SLEEPING, RESTING, RELAXING. 1.0

2. SITTING, SITTING (LIGHT ACTIVITIES): EATING, READING, WRITING, LISTENING, TALKING. 1.5 3. STANDING, STANDING (LIGHT ACTIVITY): WASHING FACE, SHAVING, COMBING, WATERING PLANTS. 2.3

4. WALKING SLOW), DRIVING, DUSTING, BATHING, DRESSING, MARKETING, CHILDCARE. 2.8

5. LIGHT MANUAL WORK: SWEEPING, CLEANING UTENSILS, WASHING CLOTHS, OTHER HOUSE CHORES. 3.3

6. WARM-UP & RECREATIONAL ACTIVITIES, WALKING UP/DOWN STAIRS, CYCLING, FETCHING WATER. 4.8

7. MANUAL WORK (MODERATE PACE), LOADING/UNLOADING, WALKING WITH LOAD, HARVESTING, CARPENTRY, PLUMBING. 5.6

8. PRACTICE OF NON-COMPETITIVE SPORT/GAMES, CYCLING (15KMPH), GYMNASTICS, SWIMMING, DIGGING. 6.0

9. HIGH INTENSE MANUAL WORK & SPORTS ACTIVITIES TOURNAMENTS, WOOD CUTTING, CARRYING HEAVY LOADS, RUNNING, JOGGING. 7.8

The Energy Nutrients*

FATS, OILS, SWEETS

MILKYOGURTCHEESE

NUTSBEANSMEATFISHPOULTRYVEGETABLESFRUITSRICE, CEREALS, BREADTHE FOOD GUIDE PYRAMID FOR HEALTHY EATINGBALANCE DIET % ENERGY - CARBOHYDRATES 50 55 - FATS 25 30 - PROTEINS 12 - 15

REVERSE FOOD PYRAMIDFATS OILSSWEETSSWEETSSWEETSSWEETSOILSOILSOILSFATS FATS FATS FATS MILK YOUGURT CHEESE

NUTS BEANSVEGETABLES

FRUITS BREADCEREALS RICEOBESITY

*

1940 1950 1960 1970 1980 1990 2000

60

50

40

30

Proportion of totalEnergy intake (%)

Carbohydrate

Fat

1940s=1KJ CHO:0.6KJ Fat 1990s= 1KJ CHO:0.9KJ Fati.e 50% in high Fat Diet Consumption Resulting in OBESITY

SECULAR CHANGES IN THE CONSUMPTION OF FAT-TO CARBOHYDRATE RATIO

HIGH FAT DIETS AND OBESITYThere is considerable evidence, both at the individual and the population level, that obesity is associated with the consumption of a high-fat diet. (Lissner and Heitmann, 1995; AM Prentice, 1995; Bolton Smith, Woodward, 1994; Gibney, 1995; Hill, 1995; Trembley, 1991; Drean, 1988.)

*

PIZZA 10 Years AgoToday200 calories 6-inch diameter How many calories are in this pizza?

200 calories 6-inch diameter Calorie Difference: 210 calories550 calories 12-inch diameterPIZZA 10 Years AgoToday

How long will you have to work in order to burn the extra 350 calories?* *Based on 70kg personMaintaining a Healthy Weight is a Balancing ActCalories In = Calories Out

If youwork for 70 minutes you will burn the extra 350 calories.* *Based on 70kg personCalories In = Calories Out

CHEESEBURGER10 Years AgoToday333 caloriesHow many calories are in todays cheeseburger?*

Calorie Difference: 257 calories590 calories CHEESEBURGER10 Years AgoToday333 calories*

Maintaining a Healthy Weight is a Balancing ActCalories In = Calories OutHow long will you have to lift weights in order to burn the extra 257 calories?* *Based on 70kg person*

If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories.* *Based on 70kg personCalories In = Calories Out*

10 Years AgoToday210 Calories

How many calories are intodays portion of fries?*FRENCH FRIES

400 Calories

Calorie Difference: 210 Calories FRENCH FRIES 10 Years AgoToday210 Calories *

How long will you have to walk leisurely in order to burn those extra 210 calories?* *Based on 70kg personMaintaining a Healthy Weight is a Balancing ActCalories In = Calories Out*

*Based on 70kg personIf you walk leisurely for 1 hour and 10 minutes you will burn approximately 210 calories.* Calories In = Calories Out*

85 Calories How many calories are in todays portion?10 Years AgoToday*BEVERAGE

Calorie Difference: 165 Calories 250 Calories 85 Calories 10 Years AgoToday*BEVERAGE

How long will you have to work in the garden to burn those extra calories?* *Based on 70kg personMaintaining a Healthy Weight is a Balancing ActCalories In = Calories Out*

If you work in the garden for 35 minutes, you will burn approximately 165 calories.* *Based on 70kg personCalories In = Calories Out*

The BAD news 100 extra calories per day4.05 kg weight gain per year*365009000

*

70K.Cal180K.Cal45 K.Cal40K.Cal100K.cal85K.cal70K.cal100K.cal70K.cal45K.cal

100K.cal70K.cal45K.cal110K.cal90K.cal45K.cal110K.cal45K.cal

160K.cal180K.cal99K.cal70K.cal70K.cal80K.cal45K.cal140K.cal70K.cal45K.cal

*

Concepts of Physical Fitness Lifestyle Approach!Healthy eating habitsA shift in increased physical activity patternsA simple AND effective method for long-term weight control & Physical Fitness.*

WHO Definition of Physical activity

Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure.

Physical inactivity, (a lack of physical activity) is an independent risk factor for chronic diseases, and overall is estimated to cause 1.9 million deaths globally.*

TERMINOLOGYPhysical Activates: Any body movements produced by muscles that results in Energy expenditure.

Exercise: Physical activity that is planned, structured repetitive and purposeful.

Physical fitness: A set of attributes that relate to the ability of people to perform physical activity without fatigue.

Health: Physical, mental and social well being, not simply the absence of disease.

Health-Related physical fitness: Components of physical fitness that are associated with some aspects of health. Ex: Cardio respiratory endurance, Muscular endurance, Muscular strength, Body composition, Flexibility etc

Begin with a medical checkup. Experiment with different kinds of exercise and choose several that interest you. There are exercise options to suit every taste and budget. Can exercise outdoors, at school or a fitness center, or at home. Gradually increase exercise from five to ten minutes to 30min to 60min three times a week.Getting in the Exercise Habit

*

A Work Out That Works

The word exercise covers a lot of different activities, from walking to weight lifting. The best exercise is any kind that keeps the whole body moving for at least 30 minutes, makes you breathe harder than usual, makes you sweat, and gets your heart beating faster.

A good exercise routine involves the following four things:

StretchingWarming upConditioningCooling down/Warm down*

1.Stretching Keeps the body flexible and can help prevent injury.

2.Aerobic Gives lungs and heart a workout.Helps lower the risk of heart disease. Exercises include walking, jogging, climbing stairs, bicycling, aerobic dance, and swimming.

3.Strengthening Exercises Builds strong muscles in the arms, legs, and torso.Types of Exercise

*

Sufficient Flexibility Adequate Muscular Endurance Adequate Strength Cardiovascular Endurance Healthy Body Composition*

*

*

*

VIGOROUS physical activities include:*

VIGOROUS physical activities include:*

*

Increases energy expenditure beyond BMRVaries widely among individualsMore activity, more energy burnedFat use is enhanced with regular physical activityLack of activity is the major cause of obesity and other health related problemsDuration and regularity are importantMake it a part of a daily routine *

Exercise does so many great things, improves Physical and physiological efficiencies.

*yvr et al

*yvr et al

Load*yvr et al

O2 Watt (ml/watt)Load*yvr et al

*Exercise is a simple solution for stress, weight problems, depression, boredom, and conditioning of the heart. It builds self-confidence and self esteem and feels great.

Most people have two complaints about exercise. 1. It's boring! 2.It hurts!

it's probably because you haven't tried enough different activities to find one that you enjoy. Give yourself and your body a chance to discover that you get more fun from moving then from sitting around.

Physical activity energy exp.*

*Physical activity energy exp.

*

With a little planning& physical activity, *

*

*

Sweet dishCaloric valuePortion size(g)Energy(Kcal)Badam halwa100570Balushahi100469Burfi 1pc 25100Fruit jelly10075Gujia100500Gulab jamun 125100Imrati 1 40200Jalebi100412Kalkal100350Mysore pak100357Nankhtai100584Petha 1pc5083Pinni100490Rasgulla 1 30100

Nutritive value of some Indian Sweets/Desserts continued.*

Sweet dishCaloric valuePortion size(g)Energy(Kcal)Shakarpara100570Sohan halwa100400Suji halwa100136Sweet appam100250Sweet kolkattai100194Yela adai100232Besan laddu40315Carrot halwa135460Coconut barfi30157Kaju Rolls1483Kheer rice150345Kulfi malai75210Kulfi mango70147Malpua40342Sandesh730Shrikhand105465Til laddu2055

0400600800100012001400Kpm/minSPLDMD0102030405060O2ml/Kg. BwtSPLDMD140016001800200022002400Kpm/min24h BMR (K.Cal)K.Cal/Days TrainingTRAINING LOADVO2 MaxWR Max200024002800320036004000SPSPLDLDMDMDTDEE (Kcal/Kg. B.wt)7%20%26%29%47%63%9958848261138 913 7271096 866 6724%10%22111973167623192099201358.856.452.157.953.651.252.149.4 47.6348329892360359730642554341029812630214719351571Energy Exp. (K.Cal/d)42%30%37%32%15%13%13%48%18%4.3%8%4.7%23%13%20%27%2.2 F 2.5 F 2.6 F 9% 11% 15.4% T.P P.P C.PYVR et al

SPLDMD153718331756115514101356703722666

SPLDMD158514231404150013281299145212821216

SPLDMD546766495858434947

**********Food guide pyramid**Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*******Concepts of Fitness and Wellness 7eMcGraw Hill - www.mhhe.comConcept 15*11*****************************