Regular Physical Activity Module 8/ Chapter 8 Regular Physical Activity and Exercise "Start a physical activity program, and keep exercising consistently."

CHAPTER 8 OUTLINE Importance of Physical Activity and Exercise Healthy Lifestyle Types of Exercise Aerobic exercise Anaerobic exercise Initiating and Sustaining a Regular Physical Activity or Exercise Program Summary Points

Definitions Physical Activity: Any bodily movement that is produced by contraction of skeletal muscles that increases energy expenditure Occupational & Non-occupational (leisure, transportation etc.) Exercise: Planned, structured repetitive body movement done to improve or maintain one or more components of physical fitness Physical Fitness Components: Cardio-respiratory: sub-maximal exercise capacity, maximal aerobic power, heart and lung functions, blood pressure Muscular: Power, strength, endurance Metabolic: Glucose tolerance, insulin sensitivity, lipid and lipoprotein metabolism, substrate oxidation characteristics Morphological: BMI, body composition, subcutaneous fat, abdominal visceral fat, bone density, flexibility Motor: Agility, balance, coordination, speed of movement, reaction time

Definitions (Cont’d) Frequency Duration Intensity Times an activity is performed in a selected period (e.g. one week) Duration Minutes or hours one engages in physical activity Intensity Energy cost of performing an activity METs: The activity metabolic cost divided by the resting metabolic rate MET minutes: The activity MET level + minutes of participation Kilocalories: MET minutes + (body weight in kg/ 60kg) [Daily expenditure of 150 KCal considered beneficial for health] Light intensity: Physical activity < 3 METs Moderate intensity: Physical activities from 3-6 METs Vigorous Intensity: Physical Activities > 6 METs

Benefits of Regular Physical Activity & Exercise…1 Prevention and control of coronary heart disease (CHD), stroke, non-insulin dependent diabetes mellitus, hypertension (high blood pressure), osteoporosis, colon cancer, depression, anxiety, and obesity. Improved heart, lung, and circulatory system functioning. Better balance of blood lipids by increasing “good cholesterol” or high density lipoproteins (HDL) and lowering “bad cholesterol” or low density lipoproteins. Improved quality of life.

Benefits of Regular Physical Activity & Exercise … 2 Enhanced functional independence. Mental well-being. Counterbalancing of adverse effects due to stress. Improved self-esteem. Maintenance of appropriate body weight. Slowing down the adverse effects of aging such as memory loss. Overall improved life expectancy

Public Health Significance Physical inactivity and coronary heart disease have a relative risk of 1.9 In 1990, 300,000 deaths were attributed to physical inactivity and poor nutrition 35% of coronary heart disease is due to physical inactivity Cost to the nation: $ 5.7 billion If 40% of the sedentary population could start walking $4.3 billion per year could be saved

Descriptive Epidemiology 3 Major population based surveys: National Health Interview Survey (NHIS) -- Type, frequency, intensity, and duration of activity over past 2 weeks Behavioral Risk factor Survey (BRFSS) -- Type intensity, frequency and duration of leisure time physical activity during the past month National Health and Nutrition Examination Survey (NHANES III) -- Type and frequency of physically active hobbies, sports, and exercises during the past month 25% No activity; 60% Less than 150 Kcal High risk groups: Women Minorities Elderly Adolescents

Biological Classification of Exercise Aerobic Exercise: Does not require greater oxygen than can be taken in by the body. E.g., running, brisk walking, jogging, cycling Anaerobic exercise: Exercise in which the body goes all out and the muscles rely heavily on producing energy without adequate oxygen. E.g., sprinting a 100 m dash

Functional Classification of Exercise Exercise for circulatory and respiratory fitness, e.g., jogging Exercise for enhancing muscular strength and endurance, e.g., weight training Exercise for improving body flexibility, e.g., yogic stretching Exercise for reducing body fat, e.g., jogging for an extended period of time

Operational Classification of Exercise Interval training which includes exercising in bouts of hard activities followed by light activities Continuous training that includes exercising at a constant, rhythmic level for long and uninterrupted period Circuit Training that includes completing a round of exercise known as circuit

Practical Classification of Exercise Competitive – Exercise done for winning an event Semi-competitive -- Exercise that starts as non-competitive but the person gets into the mood and starts competing with others Non-competitive – Exercise done for fun

Thoughts for Reflection Read and reflect with a partner: 8.1 Principles of conditioning for physical activity and exercise 8.2Cautions with physical activity

Skill Building Activities Complete Worksheet 8.1: Enhancing Self-Awareness About Physical Activity and Exercise Levels Complete Worksheet 8.2: Calculating appropriate target heart range Complete Worksheet 8.3: Five Steps Toward Initiation and Sustenance of a Physical Activity or Exercise Program Complete Worksheet 8.4: Changing physical activity behavior