Benefits of Physical Activity - 2010
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Transcript of Benefits of Physical Activity - 2010
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Key QuestionsHow much physical activity is neededfor health benefits?
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Physical Activi ty and Good
Physical Health
At least 30 minutes duration of moderate
intensity PA at least five days per week, or 20minutes of vigorous physical activity at leastthree times per week
Youth should strive for at least one hour ofexercise a day.
U.S. Department of Health and Human Services
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Physical Activi ty Health Benefi ts
Regular PA has beneficial effects on most (ifnot all) organ systems, and helps to prevent
a broad range of health problems anddiseases.
People of all ages derive substantial healthbenefits from physical activity.
U.S. Department of Health and Human Services
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Physical Activi ty Health Benefi ts
Regular physical activity improves health in thefollowing ways:
Reduces the risk of dying prematurely from heart disease;Reduces the risk of developing diabetes;
Reduces the risk of developing high blood pressure;
Reduces blood pressure in people who already have highblood pressure;
Reduces the risk of developing colon and breast cancer;
Helps to maintain a healthy weight;
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Physical Activi ty Health Benefi tsHelps build and maintain healthy bones, muscles, and joints;
Helps older adults to become stronger and better able tomove about without falling;
Reduces feelings of depression and anxiety; and
Promotes psychological well-being. U.S. Department of Health and Human Services
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Physical Activi ty Health Benefi ts
Regular PA is associated with lowermortality rates for both older andyounger adults.
Even those who are moderately activeon a regular basis have lower mortalityrates than those who are least active.
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Key QuestionHow does physical activity reducedisease risk?
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Physical Activi ty Health Benefi ts
Regular PA leads to cardiovascularfitness, which decreases risk ofcardiovascular disease mortality ingeneral and coronary artery diseasemortality in particular.
U.S. Department of Health and Human Services
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Medical Benefits.Acts as an effective deterrent tocoronary artery disease due to itspositive effects on blood lipids, bloodvolume, and total hemoglobin
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Physical Activity and CADIndividuals who exercise regularlyreduce their relative risk of developingCAD by a factor of 1.5 to 2.4.
(American Heart Association 1995)
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Physical Activity and Lipid
ProfilesRegular physical activity positivelyaffects lipid metabolism.
HDL-C increases in response toendurance training.
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Medical Benefits.Important in the treatment of patientswith CAD or those who are at increasedrisk for developing CAD.
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Physical Activity and CADPeople who exercise as part of theirrehabilitation following a MI haveimproved survival rates
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Physical Activi ty and Good
Physical Health
Regular physical activity can prevent ordelay the development of high bloodpressure, and reduces blood pressure inpersons with hypertension.
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Physical Activity and
Hypertension
Regular physical activity does not lowerblood pressure which is already normal.
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Blood Pressure LDL InteractionThose with high blood pressure,elevated LDL-cholesterol or both have a1.95, 1.70, and 3.31 times higher riskof having a heart attack than thosewithout either of the two conditions.
(2004)
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Physical Activi ty and Good
Physical HealthRegular physical activity is also important formaintaining muscle strength, joint structure,
joint functioning, and bone health.
Weight-bearing physical activity is essentialfor normal skeletal development during
childhood and adolescence and for achievingand maintaining peak bone mass in youngadults.
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Physical Activi ty and Good
Physical Health
Among post-menopausal women, exercise, especially
muscle strengthening (resistance) activity, mayprotect against the rapid decline in bone mass.
However, data on the effects of exercise on post-
menopausal bone loss are not clear-cut and thetiming of the intervention (e.g., stage of menopausaltransition) can influence the response.
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Physical Activi ty and Good
Physical Health
PA including muscle-strengthening exercise appears
to protect against falling and fractures among theelderly, probably by increasing muscle strength andbalance.
PA may also be beneficial for many people witharthritis.
U.S. Department of Health and Human Services
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Physical Activi ty and Good
Physical Health
Link between PA and academic performance
Healthy learners
Brain-based research
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Psychological Benefits.Improves cognitive function.
Promotes changes in brain structureand function in infants and youngchildren.
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Psychological Benefits.Provides sensory stimulation that isessential for the optimal growth anddevelopment of the young nervoussystem.
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Psychological Benefits.Promotes early cognitive functionthrough imitation, symbolic play,development of language, and the useof symbols.
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Psychological BenefitsAssists in the development andrefinement of perceptual abilitiesinvolving vision, balance, and tactilesensations.
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Psychological Benefits.Aids the development of cognitionthrough opportunities to developlearning strategies, decision making,acquiring, retrieving, and integratinginformation and solving problems.
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Physical Activi ty and Good
Physical Health
Studies have found participation in physical activity
increases adolescents
self-esteem and reducesanxiety and stress.
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Physical Activi ty and Good
Physical HealthThrough its effects on mental health, physical activitymay help increase studentscapacity for learning.
Spending more time in physical education did nothave harmful effects on the standardized academicachievement test scores of elementary schoolstudents;
in fact, there was some evidence that participation in a two-year health-related physical education program had severalsignificant favorable effects on academic achievement.
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Physical Activi ty and Good
Physical Health
Participation in physical activity and sportscan promote social well-being, as well asgood physical and mental health, amongyoung people.
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Physical Activi ty Health
BenefitsResearch has shown that students whoparticipate in interscholastic sports areless likely to be regular and heavysmokers or use drugs, and are morelikely to stay in school and have good
conduct and high academicachievement.
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Physical Activi ty and Good
Physical Health
Sports and physical activity programs canintroduce young people to skills such as
teamwork, self-discipline, sportsmanship,leadership, and socialization.
U.S. Department of Health and Human Services
Lack of recreational activity, may contributeto making young people more vulnerable togangs, drugs, or violence.
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Sociological Benefits.Improves self-discipline.
Can be a social experience.
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Physical Activi ty and Good
Physical HealthRegular physical activity reducesmorbidity and mortality from mental
health disorders.
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Physical Activi ty and Good
Physical HealthIn adults with affective disorders, physical activityhas a beneficial effect on symptoms of depressionand anxiety.
Animal research suggests that exercise may stimulatethe growth of new brain cells that enhance memoryand learning,two functions hampered by depression.
Clinical studies have demonstrated the feasibility andefficacy of exercise as a treatment for depression inolder men and women.
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Physical Activi ty and Good
Physical Health
Regular physical activity may also reduce riskof cognitive decline in older adults
Among people who suffer from mental illness,physical activity appears to improve the
ability to perform activities of daily living.27 U.S. Department of Health and Human Services
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Key PointsBecause physical inactivity is a risk factor formany diseases and conditions, making
physical activity an integral part of daily life iscrucial.
Physical activity need not be strenuous to bebeneficial.
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Key PointsPeople of all ages benefit frommoderate physical activity, such as 30
minutes of walking five or more times aweek.
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Key PointsIn addition, physical activity does not need tobe sustained for long periods of time in order
to provide health benefits.
Repeated shorter bursts of moderate intensityactivity also yield health benefits.
In other words, walking in two 15-minutesegments or three 10-minute segments isbeneficial.
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Key PointsBoth the public and private sectors willneed to band together to promote more
healthy habits for those of all ages.
Encouraging more activity can be as
simple as establishing walking programsat schools, worksites and in thecommunity.
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Key PointsSome communities have an existinginfrastructure that supports physical activity,
such as sidewalks and bicycle trails, and worksites, schools, and shopping areas in closeproximity to residential areas.
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Key PointsCommunity amenities need to bedeveloped to foster walking, cycling,
and other types of exercise as a regularpart of daily activity.
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Key PointsSchools provide many opportunities toengage children in physical activity as
well as healthy eating.
For adults, worksites provide
opportunities to reinforce the adoptionand maintenance of healthy lifestylebehaviors.
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Key PointsChange needs to take place at theindividual and family level.
Each person must understand the valueof physical activity for health and well-
being and commit to a lifestyle that istruly active.
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RecommendationsBasic Health Benefits
To benefit health and prevent disease,every U.S. adult should accumulate atleast 30 minutes of at least moderateintensity physical activity on at least five
days of the week.
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RecommendationsModest health benefits can be realizedby exercising enough to burn as few as
150 kcals a day, or 1000 kcals a week.
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RecommendationsThis amount of physical activitydecreases the risk of coronary heart
disease by 50% and the risk ofhypertension, diabetes, and coloncancer by 30%.
(U.S. Dept. of Health and Human Services1996)
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RecommendationsThe Exercise andPhysical Activity
PyramidFrom: Rauramaa, R. & Leon, A.S.(1996) Physical Activity and risk ofcardiovascular disease in middleaged individuals. Sports Medicine;22(2):65-69.
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RecommendationsHigh intensity training and competitivesports require a solid fitness base to
prevent injury, and offer relatively fewhealth benefits.
Most people should engage in these
activities sparingly.
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Healthy People 2010There are currently 12 objectivesrelated to Physical Activity and Fitness.
See next set of notes
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Surgeon Generals Report(July, 1996).
a. ..communities should providequality, preferably daily, K-12 physical
education classes and hire physicaleducation specialists to teach them.
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Surgeon Generals Reportb. People who are usually inactive canimprove their health and wellbeing by
becoming even moderately active on aregular basis.
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Surgeon Generals Reportc. Physical activity need not bestrenuous to achieve health benefits.
d. Greater health benefits can beachieved by increasing the amount(duration, frequency, or intensity) of
physical activity.
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CDC&PGuidelines for School and CommunityHealth Programs to Promote Lifelong
Physical Activity Among Young People(1997).
a. Daily physical education programs
for all children in kindergarten through12thgrades.
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CDC&Pb. Eliminate or sharply reduce thepractice of granting exemptions for
physical education classes.
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CDC&Pc. Increase the amount of time thatstudents are active in physical
education classes.
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NASPE Shape of the Nation
Report(1997).Most states are not living up torecommendations of the U.S. Surgeon
Generals Report on Physical Activityand Centers for Disease Control andPrevention to require daily physical
education for all students inkindergarten through 12thgrade.