Physical Activity in Australia

Physical activity levels

• Physical activity levels in Australia are declining.

• Major public health issue facing Australia – has huge ramifications with regard to:– Obesity /Diabetes / cancer– Coronary heart disease / mental health– Public health budget / environment

Status of our Nation

• One third of all Australian adults are at risk of major health problems due to physical inactivity

• Adding to the health risks of Australians is an increase in energy dense foods with low nutritional value as a major part of our dietary intake.

• Various evidence / research can be found on the Aust Govt website Dept of Health and ageing website

Health versus fitness

• Unit 3 is focusing on the health benefits of exercise rather than fitness benefits of exercise (Unit 4).

• Health = the metabolic wellbeing as reflected in low risk levels of blood fats, blood pressure and body weight as well as general physical and mental wellbeing.

Surgeon General’s report 1996

• Significant health gains can be obtained through regular physical activity of moderate intensity completed on most days of the week.

• This led to the development of the NPAG (Australia) and moved away from the older recommendations in the 1990’s that were fitness based.

A new view of Physical Activity• The S.G’s report brings together, for the

1st time, what has been learned about p.a and health from decades of research. Major findings include:

1. People who are usually inactive can improve their health and well being by becoming even moderately active on a regular basis

2. P.A need not be strenuous to achieve health benefits

3. Greater health benefits can be achieved by increasing the amount (FITT) of physical activity

The benefits of physical activity

• Reduces risk of dying prematurely

• Reduces risk of dying from heart disease

• Reduces risk of developing diabetes

• Reduces risk of developing high blood pressure (hypertension)

• Helps reduce blood pressure in people who already have high blood pressure

• Reduces the risk of developing colon cancer

• Reduces feelings of depression and anxiety

• Helps control weight

The benefits of physical activity

• Helps build and maintain healthy bones, muscles and joints

• Helps older adults become stronger and better able to move about without falling

• Promotes psychological well being

What is a moderate amount of physical activity?

• an activity equivalent to brisk walking pace. Moderate intensity activity may cause a slight, but noticeable, increase in breathing and heart rate and may cause slight sweating in some people. Moderate intensity physical activities require at least 3.5 MET’s

What is a MET?

• Metabolic equivalent is the unit used to measure the amount of oxygen used by the body during physical activity. One MET equals the energy (oxygen) used by the body as you sit quietly (now).

• Moderate intensity activity = 3 to 6 MET’s• Vigorous intensity activity = over 6 MET’s

INTENSITY MEASURE

Benefits of Physical Activity

• What do you see are the main benefits of physical activity?

• GROUPING OF BENEFITS 1.Social benefits2.Physical and mental benefits3.Environment benefits4.Economic benefits5.Health benefits

What is physical activity?

• Movement of large muscle groups that results in increased energy expenditure

• Includes active play, sport, exercise, (organised and non-organised)

• May be structured in nature or incidental

Exercise is?

A subset of physical activities defined as:– “planned,

structured and repetitive bodily movement done to improve or maintain one or more components of physical fitness”

What is a Domain?

• A fancy word that describes the type of physical activity the person is doing.

Domains of physical activity

• Household / Gardening

• Leisure-time• Occupational• Active

transportation

Dimensions of Physical Activity

• FREQUENCY (how often)

• INTENSITY (how hard)

• TIME / DURATION (how long)

• TYPE (kind of activity)

NATIONAL PHYSICAL ACTIVITY GUIDELINES FOR AUSTRALIANSRecommended activity levels for the

maintenance of a healthy lifestyle for specific categories of the population:– Adults– Children and youth– Older people– Overweight and obese people

Prior to 1995…

ADULTSPrevious recommendation was fitness

based.• Used F.I.T.T formula:

– Frequency – min. 3 days per week– Intensity – 60-90% of Max HR– Time – 20 + mins each session– Type – Sustained vigorous activity

involving large muscle groups

NPAG for Adults

Current Recommendation:• 30 minutes of moderate intensity physical

activity on most, if not all, days of the week (min. 5 days)(can be accumulated in 10 minute bouts)

• Significant health benefits (inactive – moderately active)

• Can be accumulated in any domain of life (Household / Gardening, Leisure-time, Occupational, Active transportation)

NPAG for Adults

ADULTS (continued)• Any form of movement of the body is seen

an opportunity for improving health, not as a time wasting inconvenience

• Make a habit of walking or cycling instead of using the car, or doing things yourself rather than using labour-saving machines

NPAG for Adults

ADULTS (continued)• Suggested additional activities:

Vigorous exercise that makes you “huff and puff”- for best results, this should

be added to the above recommendation on 3 – 4 days a week for 30 minutes or more each time.

NPAG for Children

• Duration – 60 minutes & up to several hours per day

• Intensity – moderate to vigorous• Type – range of different types of

activities including weight bearing impact-type activities important for bone strength and development.

• Children and youth should NOT spend more than 2 hours per day using electronic media for entertainment (e.g.. TV, electronic games and internet).

• How much do you watch?

NPAG for older people

OLDER PEOPLERecommendation (same as for Adults):• 30 minutes of regular moderate intensity

physical activity on most days of the week (can be accumulated in 10 minute bouts)

• Can be accumulated in any domain of life (Household / Gardening, Leisure-time, Occupational, Active transportation)

NPAG for older people

OLDER PEOPLEAdditional Guidelines

• To reduce their risk of falls and increase mobility, strength and balance training are also recommended

• Gentle exercises such as Tai Chi and everyday lifestyle physical activities such as household work. Walking and gardening can lead to improved muscle strength and balance

Overweight or Obese adults

• It is recommended that overweight/obese adults engage in 60 minutes of physical activity per day

• Once weight has been lost it is recommended that adults accumulate 60-90 minutes of activity per day to avoid weight regain

Why did the recommendations change?

• Only 20-30 % of the population were achieving the previous recommendations

• Strong evidence from epidemiological studies indicated that the greatest gains to public health were achieved by moving people from sedentary to low or moderate levels of physical activity

• Accumulation of activity considered more achievable – easier to incorporate into daily life

The PA Pyramid

• Helps people to visualise the types of physical activities required to enhance either fitness, health or general wellbeing.

• For optimal health people need to participate in activities from all levels. It is similar to the Healthy Eating Pyramid with the important major component at the base. Remember that there are 4 levels.

The Physical Activity Pyramid

• EXPLAIN THE DIFFERENCES BETWEEN THE 4 LEVELS:

• Level 1 – Activities that should be included daily for a healthy lifestyle. Moderate intensity for at least 30 minutes. E.g. walking, golf, gardening and vacuuming

• Level 2 – Active sports and recreational activities, 3-6 x per week, moderate to vigorous intensity for a min. of 20 minutes. E.g. Playing tennis, basketball, riding a bike, an aerobics class

The Physical Activity Pyramid

• Level 3 – Engagement in flexibility and muscular strength activities. 2-3 x per week for strength / endurance and 3-7 x per week for flexibility. Flexibility duration between 15-60 seconds with 1-3 sets, Strength and endurance activities 8-12 reps, 1-3 sets. E.g. Going to gym, weight training, Pilates and yoga classes

• Level 4 – Sedentary activities – should be performed infrequently and for short periods of time. E.g. watching TV, reading newspaper, playing Playstation