Therapeutic Lifestyle Program Exercise for Life

Topics: Benefits of exercise Body composition Measuring progress How to make exercise a part of your life

Exercise Being physically active helps you feel good and helps you get more enjoyment out of life Physical activity is one of the most important things you can do to enjoy a longer, healthier life

Why Exercise? Prolongs life Improves mood Achieves metabolic balance Promotes sustainable weight loss Strengthens heart and blood vessels Increases bone density Decreases risk for chronic conditions

Aging, Health Risks and Cumulative Disability “Persons with lower health risks tend to live longer than those with higher health risks...” “Not only do persons with better health habits survive longer, but in such persons, disability is postponed and compressed into fewer years at the end of life.” N Eng J Med 1998;338:

Decreases Risk of Common Chronic Conditions Heart disease Hypertension Insulin resistance and diabetes Arthritis Depression Cancer Overweight/obesity Osteoporosis EXERCISEEXERCISE RISKRISK

Strengthens Heart Heart is a muscular pump Beats 100,000 times per day Beats 35 million times per year Promotes oxygenation of tissues and delivery of nutrients Promotes removal of waste products

Strengthens Bones Weight bearing exercise and resistance training will strengthen bones

Weight Management Burns excess calories Increases lean body mass (LBM) Strengthens this muscle mass Increases basal metabolic rate (BMR)

Basal Metabolic Rate Rate at which your body uses calories at rest Lean body mass influences BMR People with higher % of lean muscle mass burn more calories

Metabolic Balance Muscles use blood sugar for fuel Exercise helps transport blood sugar into body cells  Keeping blood sugar and insulin in healthy range Metabolic Balance EXERCISE BLOOD SUGAR INSULIN

Body Composition 3 Compartments  Lean Body Mass  Body Fat  Water Fat Water Lean Mass

Effects of Aging on Body Composition Body fat increases Lean muscle mass decreases (referred to as sarcopenia) LEAN MASS BODY FAT

Effects of Exercise on Body Composition Body fat decreases Lean muscle mass increases BODY FAT LEAN MASS EXERCISE >

Measuring Progress Weight for Height Body Mass Index Waist/Hip or Waist Circumference Bioelectric Impedance

Weight for Height Wide range of weights for given height Doesn’t address body composition Crude measurement

Body Mass Index (BMI) BMI = Weight (in kg) Height 2 (in meters) Tables of BMI values are readily available A BMI of <25 = desirable 25 – 29.9 = overweight >30 = obese

Bioelectric Impedance Measures body composition  Lean muscle mass – predicts BMR  Body fat %  Body water – hydration status

Women – Normal Reference Phase Angle Lean Muscle Mass Body Fat Age

Men – Normal Reference Phase Angle Lean Muscle Mass Body Fat Age

Fitness – 3 Components Aerobic – cardiovascular Strength Flexibility STRENGTH AEROBIC FLEXIBILITY

Aerobic Exercise Oxygen supply to muscle is constant Exercise within target heart rate range Walking, hiking, swimming, cycling, rowing, running

Aerobic Exercise Great for metabolic balance Uses fat and glucose for fuel Tones cardiovascular system minutes most days of the week

Strength Training The resistance in strength training:  Increases lean body mass  Improves basal metabolic rate Key point to remember:  Exercise muscle until fatigued  Provide the calories and protein needed to build muscle

Strength Training – Frequency If your goal is to:  Lose fat,2 times per week maintain LBM  Increase LBM3 – 4 times per week

Flexibility Lose flexibility, agility with aging Muscle fibers shorten Joint connective tissue weakens

Stretching Improves Flexibility Lengthens muscle fibers Strengthens tendons and ligaments Prevents injury Mentally relaxing Stretch 5 minutes after mild warm-up before exercise session and after

Stretching Properly Go slow – gradually stretch muscles Don’t bounce – this may cause tears Don’t curve spine – keep back straight Hold stretches for 5 – 30 seconds Stretch for at least 5 minutes after exercising

Summary Body composition more informative than weight for height Lean muscle mass critical for long term health and fitness Exercise helps improve body composition 3 important types of exercise  Aerobic, strength, stretching

Healthy Lifestyle Live your life as if your health depends on it… because it does!

Healthy Lifestyle Add Life to your Years versus Years to your Life