Sustainable, Inclusive Exercise: Anytime, Anywhere Flashcards
What is physical inactivity?
The non-achievement of physical activity guidelines (150mins and 2 strengthen days a week)
What is sedentary behaviours?
Any walking behaviours characterised by an energy expenditure <= 1.5 METs, while in a sitting, reclining, or lying posture
What is important to remember in relation to physical activity and inactivity?
The benefits of physical activity do not necessarily outweigh the harmful effects of sedentary behaviours
What’s the issue with self reported measurements of physical activity?
People who aren’t physically active under report their activity levels and people who are super physically active tend to over report their activity levels
Are the physical activity guidelines evidence based?
Technically they are not. There isn’t any evidence to say that 150mins is the golden rule, it was just chosen.
What two statements are probably more effective than the PA guidelines?
- The more the better
- Anything is better than nothing
(Every move counts - Sometimes you don’t have to do 150mins to develop the health benefits)
Why are we less physically active?
- Urbanisation + the invention of the chair
- Increase in motor vehicle use - less cycling/walking
- Increase in technology = more desk jobs
- Decrease in manual occupations
- Technology increases in and around the home
- Busier lives, less understanding of the importance of PA
What are the effects of being sedentary?
- decreased insulin sensitivity
- decreased glucose tolerance
- decreased bone mineral density
- decreased muscle mass
- decreased HDL cholesterol
- increased fasting insulin
- increased fasting glucose
- increased LDL cholesterol
- increased triglycerides
Overall - increased risk of poor health
What is the WHO definition of health?
A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity
What is the relationship between life expectancy and healthy life expectancy?
More people are living longer, but unhealthy. The increase in HALE has not kept pace with the increase in life expectancy.
What is a non-communicable disease?
A disease the is not transmissible directly from one person to the other
What are the principles for dose-response?
- Overload
- Progression
- Specificity
How do you treat someone who has been sedentary?
Don’t jump straight into vigorous activity because they might have underlying heart disease which could actually increase mortality
What does the WHO estimate about health conditions?
That more than 50% of health conditions experienced are avoidable through early lifestyle changes
Why is our population aging?
People are having less children, so less influx of young people, therefore there is a shift in population demographics (our population is aging almost twice as fast)
What are some challenges and opportunities of an aging population?
- Lots of young people leaving rural areas for more opportunities which leaves a lot more older people in those areas, so we need to make sure there is enough support in those areas to care for them
- Older people want life purpose so they tend to work for longer, but that means they are holding the job market up for the next generations
- Our older population is becoming more diverse and every older person deserves treatment in the way they want to be treated
Why are the implications of negative attitudes towards aging?
- Negative attitudes towards aging is substantially detrimental to old people
- More than 75% of 60+ have been negatively treated due to their age
- Negative messages that are engrained in our society are actually harming older people
What are the four strategies of ageing well (“compression of morbidity”)?
- Primordial prevention: preventing risk factors from developing
- Primary prevention: reduction of risk factor prevalence
- Secondary prevention: prevention of disease progression
- Tertiary prevention: reduction of morbid states that have already occurred
What is normal aging?
Normal ageing is associated with changes that increase vulnerability to accidents or diseases. Ageing is not a disease!
What is sarcopenia?
- Age related cause of loss of muscle mass
- Develops over time
- Generalised, occurs in the whole body
- Loss of skeletal muscle mass and strength
- Puts you at risk of adverse outcomes
- Its one of the 4 main reasons for loss of muscle mass
What are some examples of ageing associated changes in muscle tissue?
- Fast type II muscle fibres –> slow type I muscle fibres: Older people need the type II fibres for many activities like standing up from their chair
- Deposition of lipids within and between muscle fibres: Fat lipids need much more blood than muscle cells which impacts how well the muscles are being supplied with blood
What are impacts of sarcopenia?
- Frailty
- Loss of muscle power
- Loss of skeletal muscle mass
- Increase fall-risk
- Increase fracture risk
- Mobility limitation
- Increased disability
- Loss of independence
When do you start losing muscle mass?
Start losing muscle mass by the age of 30 if you don’t do anything
What happens to bone mass over the life course?
After your mid 30s, you begin to lose bone mass. Women lose bone mass faster after menopause which increases the risk of osteoporosis, but it happens in men too.