Health Benefits Of Physical Activity Flashcards
What are the health benefits of physical activity?
- 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
State the population groups that are reported as being less active?
- 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
Name the modifiable and non-modifiable risk factors of cardiovascular disease?
Modifiable
- Smoking
- Hypertension
- High cholesterol
- Inactivity
- Diet
- Diabetes
- Stress
Non-modifiable
- Age
- Heredity
- Gender
State the positive effects of activity on Hypertension
- Reduces and normalise mild hypertension
- Prevents age-related increases in blood pressure
- Assists with stress and weight management
State the positive effects of activity on Obesity
- Offers a preventative measure
- Assists weight management
- Increases calorific expenditure
- Increases resting metabolic rate
- Assists with reducing fat
- Reduces other CVD risk factors
State the positive effects of activity on Diabetes
- Offers a preventative effect
- Reduced risk of type 2 diabetes
- Assists with blood sugar levels and glycaemic management
- Improves insulin sensitivity
- Assists weight management
State the positive effects of activity on Asthma
- Reduces symptoms
- Improves breathing
- Reduces stress and anxiety
State the positive effects of activity on Depression and anxiety
- 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
State the positive effects of activity on Osteoporosis
- 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
State the positive effects of activity on Osteoarthritis
- 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
What are the current physical activity recommendations to improved health?
- 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
Describe the difference between moderate and vigorous intensity?
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.
What is ADL stand for?
Activities of daily living.
Give examples od ADL’s
- Vigorous housework
- Gardening
- Cleaning the car
- DIY
- Active travelling
- Active work
- Active play
- Using stairs more often
