Health Benefits Of Physical Activity Flashcards

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1
Q

What are the health benefits of physical activity?

A
  • Reduced risk of premature death 20-30%
  • Reduced risk of developing heart disease, stroke, diabetes and certain cancers 50%
  • Improved functional capacity
  • Reduced risk of back pain
  • Increased independence in older people
  • Increased bone density and reduced risk of osteoporosis
  • Improved psychological wellbeing
  • Reduced risk of stress, anxiety and depression
  • Reduced risk of falls in older adults
  • Improving weight loss & management reducing the risk of obesity
  • Improved quality of life and general wellbeing
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2
Q

State the population groups that are reported as being less active?

A
  • South Asian and Chinese women and men
  • Bangladeshi men and women
  • Low income households, lower social classes and lower levels of education
  • Individuals working in non-professional and non-managerial occupations
  • Women and girls
  • Older populations
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3
Q

Name the modifiable and non-modifiable risk factors of cardiovascular disease?

A

Modifiable

  • Smoking
  • Hypertension
  • High cholesterol
  • Inactivity
  • Diet
  • Diabetes
  • Stress

Non-modifiable

  • Age
  • Heredity
  • Gender
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4
Q

State the positive effects of activity on Hypertension

A
  • Reduces and normalise mild hypertension
  • Prevents age-related increases in blood pressure
  • Assists with stress and weight management
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5
Q

State the positive effects of activity on Obesity

A
  • Offers a preventative measure
  • Assists weight management
  • Increases calorific expenditure
  • Increases resting metabolic rate
  • Assists with reducing fat
  • Reduces other CVD risk factors
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6
Q

State the positive effects of activity on Diabetes

A
  • Offers a preventative effect
  • Reduced risk of type 2 diabetes
  • Assists with blood sugar levels and glycaemic management
  • Improves insulin sensitivity
  • Assists weight management
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7
Q

State the positive effects of activity on Asthma

A
  • Reduces symptoms
  • Improves breathing
  • Reduces stress and anxiety
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8
Q

State the positive effects of activity on Depression and anxiety

A
  • Reduced risk of depression
  • Assists with stress management
  • Distraction from negative thinking and worries
  • Offers an opportunity for socialisation
  • Helps to manage physical co-morbidities
  • Can be as successful as psychotherapy and meditation
  • Improves mood, self-esteem, confidence, body image and reduces anxiety
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9
Q

State the positive effects of activity on Osteoporosis

A
  • Helps to develop peak bone mass
  • Maintains bone mass in pre-menopausal women
  • Reduces the rate of bone loss post menopause
  • Improves strength, coordination and balance
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10
Q

State the positive effects of activity on Osteoarthritis

A
  • Offers a preventative effect
  • Improves range of movement
  • Improves joint and muscles strength
  • Nourishes cartilage (synovial fluid)
  • Reduces stiffness and pain
  • Improves functioning and reduces disabling effect
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11
Q

What are the current physical activity recommendations to improved health?

A
  • Adults should be active daily 150 mins of moderate-intensity activity in bouts of ten or more
  • Alternatively 75 mins of vigorous-intensity activity spread across the week of a combination of both
  • Adults should undertake physical activity to improve strength on at least two days a week
  • All adults should minimise time spent sedentary for extended periods
  • Higher volumes of activity are associated with even greater health benefits
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12
Q

Describe the difference between moderate and vigorous intensity?

A

Moderate intensity – requires sustained, rhythmic muscular movements leaving a person feeling warm and slightly out of breath.

Vigorous intensity – requires sustained large muscle movements at 60-70% or more of maximum heart rate leaving a person sweaty and out of breath.

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13
Q

What is ADL stand for?

A

Activities of daily living.

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14
Q

Give examples od ADL’s

A
  • Vigorous housework
  • Gardening
  • Cleaning the car
  • DIY
  • Active travelling
  • Active work
  • Active play
  • Using stairs more often
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