The health benefits of Physical Activity and Exercise

Something New??? Step right up! It's the miracle cure we've all been waiting for. It can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%. It’s free, easy to take, has an immediate effect and you don’t need a GP to get some. Its name?

Something New??? EXERCISE

Why Should We Exercise? Physical activity and exercise can help you avoid a range of health conditions including Type 2 diabetes and Coronary heart disease. If you have a condition already, it can help you manage it better. It can also improve the way you look and feel.

Problems associated with being physically inactive Coronary Heart Disease (CHD) High blood pressure High resting heart rate Anxiety, stress and depression Overweight and obesity Type 2 diabetes Osteoporosis Cancer High cholesterol Joint pain Poor mobility & flexibility Lack of stamina Erectile dysfunction

Exercise ?? Why ?? Given the overwhelming evidence, it seems obvious that we should all be physically active. It's essential if you want to live a healthy and fulfilling life into old age. "If exercise were a pill, it would be one of the most cost-effective drugs ever invented" Dr Nick Cavill

The Benefits…. It's medically proven that people who do regular physical activity have: up to a 35% lower risk of coronary heart disease and stroke up to a 50% lower risk of type 2 diabetes up to a 50% lower risk of colon cancer up to a 20% lower risk of breast cancer a 30% lower risk of early death up to an 83% lower risk of osteoarthritis up to a 68% lower risk of hip fracture a 30% lower risk of falls (among older adults) up to a 30% lower risk of depression up to a 30% lower risk of dementia

Some more benefits… Have more energy Feel less stressed or anxious Feel more relaxed Get a healthier body shape and appearance YOU MAY ALSO Sleep more easily Find it easier to meet people Feel less isolated Better concentration Feel sense of achievement from learning something new More self confidence

Exercise and Diabetes

Exercise and Diabetes Exercise is considered to be one of the “cornerstones” of diabetes care. Benefits are: Possible improvement in blood glucose control for those with Type 2 diabetes, for those with Type 1 diabetes exercise is not considered for this but can be useful for other health benefits. Improved insulin sensitivity- which can lead to lower medication requirements. Reduction in body fat – weight loss increases insulin sensitivity which may allow for reduction of medications. Regular exercise decreases the risk of cardiovascular disease Stress reduction- Stress can disrupt diabetes control by increasing counter-regulatory hormones. Nearly everyone with diabetes can derive some benefit from an exercise programme.

Exercise, diabetes and lowering your risk of CHD The risk of developing CHD is much higher for people with diabetes, than that of other people. Women with diabetes are 3-5x more likely to develop CHD than women without. Men with diabetes are 2-4 times more likely to develop CHD than men without.

Exercise, diabetes and lowering your risk of CHD There is a lot you can do though to reduce the risk of developing CHD or to reduce its effects. Certain “Risk factors” increase our risk of CHD Physical inactivity Smoking Raised cholesterol and triglycerides High Blood Pressure Obesity Family History of CHD Diabetes

How exercise lowers risk of CHD Lowers blood pressure- After each session!!! Lowers cholesterol Helps with weight management/losing weight Lowers your RHR- So heart doesn’t have to work as hard at rest. Lowers stress levels Manage glucose levels Improve insulin sensitivity

Exercise and physical activity are they the same thing? Getting started… Exercise and physical activity are they the same thing?

Physical Activity- Definition Any Body movement that substantially increases our energy expenditure

Exercise - Definition Any body movement that is repeated and given structure that will overload the cardiovascular system and provide key physiological benefits

AND REDUCE SITTING TIME The Guidelines 150 minutes of moderate intensity exercise per week OR 75 minutes of vigorous intensity exercise per week This can roughly equate to 30 mins 5x a week. 25 mins 3 x a week. AND REDUCE SITTING TIME

THE DANGERS OF PROLONGED SITTING TIME Studies have linked excessive sitting with being overweight and obese, type 2 diabetes, some types of cancer, and early death. Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat. Many adults in the UK spend more than seven hours a day sitting or lying, and this typically increases with age to 10 hours or more. This includes watching TV, using a computer, reading, doing homework, travelling by car, bus or train but does not include sleeping.  

How to measure intensity Moderate intensity activity means activity that makes you feel slightly out of breath, warmer than usual, but still able to hold a conversation. Heart Rate 40-80% of your heart rate reserve Depending on fitness level, speak to an exercise instructor to find out your individual target Talk test Be able to talk in broken sentences If your main limitation is mobility or pain this may not be appropriate Observations/feeling Sweat, skin colour, fatigue

Blood Sugar levels and exercise Pre Exercise blood glucose level Range Action <3.5 Too Low Not suitable for exercise 3.5-5.5 mmol/L Low Digest 15-20g of carbohydrate 5.6-13.8 mmol/L Ideal Range Suitable for exercise 13.9-30 mmol/L Caution Zone Caution with exercise >30 mmol/L Too High

Barriers to Exercise I’m too tired I don’t have enough time It costs too much I’m too embarrassed I don’t enjoy it I’m too scared It hurts when I exercise I’m not old enough to worry about this I’m too old to start exercising now

Tips for getting active 1. Do things you enjoy 2. Remember the positives of how you feel. 3. Use reminders 4. Be creative and vary your activities 5. Be social 6. Be ready to go 7. The most important thing is not too give up

In a nutshell…. Increasing your physical activity and exercise to recommended guidelines, can lead to the following……

Whole body benefits of exercise Reduces the risk of developing or helps to manage: Improves: Coronary Heart Disease Joint pain & stiffness Hypertension Flexibility Anxiety, stress, depression Stamina Overweight/Obesity Muscle tone and definition Type 2 Diabetes Body fat composition Osteoporosis Confidence Hypercholesterolemia Strength Cancer Energy levels & motivation Erectile dysfunction Resting heart rate Peripheral Vascular Disease Sleep Stroke Mood and mental health Osteoarthritis Balance

In Summary…..