Week 3 - Benefits & Risks of PA Flashcards
Physical Activity and Health Connection
Physical activity is an essential lifestyle behaviour when it comes to promoting health and preventing many major chronic diseases
- It provides health benefits that cannot be obtained in any other ways
- It can assist with every other aspect of a healthy lifestyle and is central to wellness
Accelerometry
Objective measurement
Pedometer vs accelerometer
- Pedometer = measures steps
- Accelerometer = measures changes in speed?
Benefits = objective data, track changes/progress over time, easy, accessible
more accurate than subjective recall
Blue Zones
looking at Longevity Hotspots
Greece, Italy, California, Japan, Costa Rica = living longer!!!
Four Factors Contributing to Blue Zones
- If you are moving naturally (ambulatory movement) from point A to B
Walkability affect your overall health - Surrounded by the right people that encourage health/activity
- Right outlook, positive, happy
- Eat healthy
Dose-Reponse
Need ____ amount of physical activity to get ____ health benefit
Can PRESCRIBE exercise
- LPA = leisure physical activity (walking around, gardening, etc.
- not purposefully trying to be exercising
- Graphs: see a PLATEAU at 300 minutes
Want 300 active minutes, or 150 of M/V PA
Association of Daily Step Count and Intensity with Mortality
- 12,000-16,000 steps = PLATEAU
- If you can get 10,000+ steps per day, you INCREASE your lifespan
Major Chronic Diseases
Cancer
CVD
CRD
Diabetes
Modifiable Risks
sedentary behaviour, smoking, alcohol, unhealthy eating, inactivity
Physical activity WILL keep you young
Assess yourself
The Me I Want To Be
my action plan
General Trend in Benefits
- Risk of getting one of the 4 major chronic diseases
- Your activity level (not active, active)
trend = active, lower risk of getting disease
Guidelines
150 minutes of MVPA per week (or 300 minutes of leisure time)
Major Reason for Importance of PA
you SLEEP better which impacts many aspects of your life
London Bus Study
- Compared the rates of CHD between the DRIVERS and the CONDUCTORS
Conductors = men in physically active jobs
- Have LOWER rates of CHD than those who are inactive (drivers)
- Also disease is less severe in active workers if they do get it
2.7 VS 1.9% risk of getting CHD between the 2 groups
LOWER physical activity = HIGHER risk for CHD
5 Benefit Take-Aways
- Live longer
- Mental health
- Reduce risk of CHD
- Better sleep
Benefits of Regular Physical Activity and/or Exercise
1) Improvement in Cardiovascular and Respiratory Function
2) Reduction in Cardiovascular Disease Risk Factors
3) Decreased Morbidity and Mortality
4) +Other benefits
Decreased Morbidity and Mortality
PRIMARY PREVENTION:
- higher activity associated with lower death rates from CAD
- higher activity lower incidence rates for CVD, CAD, stroke, T2DM, metabolic syndrome, osteoporotic fractures, cancer of the colon and breast, and gallbladder disease
SECONDARY PREVENTION:
- cardiovascular and all-cause mortality are reduced with post-MI patients who participate in rehab exercise training, esp as a component of multifactorial risk factor reduction
Other Benefits
- decreased anxiety and depression
- improved cognitive function
- enhanced physical function and independent living in older individuals
- enhanced feelings of well-being
- enhanced performance of work, recreational, and sport activities
- reduced risk of falls and injuries from falls in older adults
- prevention or mitigation of functional limitations in older adults
- effective therapy for many chronic diseases in older adults
Benefits of Physical Activity and Exercise
- Reduce incidence of diabetes by 25-58%
- Reduce incidence of hypertension by 33-60%
- Reduce incidence of CVD by 33-50%
- Reduce risk of stroke by 31-45%
- Reduce risk of colon cancer by 30-60%
- Reduce mortality and risk of recurrent breast cancer by 25-50%
- Reduce risk of developing Alzheimer’s by 40%
- Decrease depression as effectively as medications or cognitive behavioural therapy
- Reduce risk of premature death by 31-50%
Physical Activity & Depression Prevention
Physical activity CAN decrease depression and its severity
Physical Activity & Resilience
‘bounce back’
Regular exercise and its association to emotional resilience
POMS = personal outcome measures
Ability to bounce back or change mood to become positive is EASIER with activity
Happier people live more active lives
Exercise = more open minded, happy, peace of mind, etc.
Physical Activity & Cognition: Bigger Brains
Exercise training increases the size of hippocampus = improves memory