Prof. Dr. Ram Krishna Maharjan

What is a good health?

The World Health Organisation (WHO) in 1999 AD defined health as “a dynamic state of physical, mental, spiritual and social well- being, and not merely the absence of disease or infirmity.”

Normal health Unrecognised sickness Better health Death Optimum health Freedom from disease Mild sickness Sever sickness Dynamics of Health

 What is an athlete's good health?  What is an exercise health?

 An exercise health is a condition of health which is affected by involvement in physical exercise.  Our health is dynamic where we can see ups and downs in its level. Involvement in physical exercise also plays the important role in making our health level up and down.  When we study exercise health education, it will help us to make proper choices of physical activities according to our body composition and nature of the work we are involved in.

 What physical ability does a marathon runner require?  What physical ability does a sprinter require?  What physical ability does a footballer require?  What physical ability does an office holder require?  What physical ability does a weight lifter require?

 Involvement in physical activity  Nutrition: Intake of nutrients according to the body needs  Alcohol use  Tobacco use

 Physical activity Bodily movement produced by skeletal muscles that results in an expenditure of energy  Physical fitness A measure of a person's ability to perform physical activities that require endurance, strength, or flexibility.  Regular physical activity A pattern of physical activity is regular if activities are performed in some order

Physical activity is something you do. Physical fitness is something you acquire, a characteristic or an attribute one can achieve by being physically active. And Exercise is structured and tends to have fitness as its goal.

 Participating in physical activity is beneficial to people of all ages. Physical activity contributes to fitness, a state in which people’s health characteristics and behaviors enhance the quality of their lives.

Physical fitness  A set of physical attributes related to a person’s ability to perform physical activity successfully, without undue strain and with a margin of safety.

Health-related physical fitness  A physiological state of well-being that reduces the risk of hypokinetic disease; a basis for participation in sports; and a vigor for the tasks of daily living. Components include cardio-respiratory endurance, muscle strength endurance, flexibility, and body composition.

Skill-related physical fitness  Common components of physical fitness (e.g., agility, balance, coordination, speed, power, reaction time) that enable participation in sports and other physical activities; also called performance or motor fitness.

Spectrum of Physical Activity and Health Physically Fit Physically Active Physically disabled

Exercise It’s a form of physical activity done primarily to improve one’s health and fitness. Sports Is complex, institutionalized, competitive and these very characteristics works against moderate and rhythmical exercise.

13.5 million people have coronary heart disease. 1.5 million people suffer from a heart attack in a given year. 250,000 people suffer from hip fractures each year. Over 60 million people (a third of the population) are overweight. 50 million people have high blood pressure. (WHO, 2003)

1. Exercise controls weight 2. Exercise combats health conditions and diseases 3. Exercise improves mood 4. Exercise boosts energy 5. Exercise promotes better sleep 6. Exercise puts the spark back into your sexual life 7. Exercise can be fun

 Helps control weight.  Reduces feelings of depression and anxiety.  Helps build and maintain healthy bones, muscles, and joints.  Reduces the risk of developing colon cancer.  Helps reduce blood pressure in people who already have high blood pressure.  Causes the development of new blood vessels in the heart and other muscles.  Enlarges the arteries that supply blood to the heart. WHO 2002

Definition Muscle work against resistance that improves strength and endurance – Strength allows us to move, and endurance allows us to perform work over time Muscles = 40% of our lean body mass Use it or lose it: unused muscle disappears (atrophy)

Free Weights – use of dumbbells and/or bars with weights on the ends – involves balance and coordination; useful for enhancing function in daily activities and recreational sports – Bonuses: convenient, cheap, and provides a wide variety of exercises that work several muscle groups together Y our body, your weight – The most convenient form of resistance exercise – Pushups, pull-ups,. Lunges, squats….

Flexibility = The ability to move a joint through its range of motion – We lose flexibility with disuse and aging Benefits – Decreased chance of muscular injury, soreness, and pain – Helps prevent and reduce lower back pain – Improves joint health (tight muscles stress our joints) Activities stretching, yoga

It is neglected especially those living alone or with low income. Factors affecting nutritional status: 1. Age related changes 2. Psychosocial factors 3. Economic factors 4. Cultural factors

Calories Consumed Calories Expended

Examples  Female Olympic Gymnasts ◦ 1900 kcal/day  Cyclists ◦ 7,000+ kcal/day  College Football Players (in wt gain mode) ◦ 7,500-8,500 kcal/day

Calories/#55 kg72 kg109 kg LOW - sedentary ACTVE (30- 60min) MODERATE (1-1.5hr) HIGH (1.5- 2hr)

The Effect of Diet on Physical Endurance Maximum endurance time: Normal mixed diet 57 min Fat and protein diet 167 min 114 min High-carbohydrate diet

Training Diet Recommendations: Low Fat Diet  >55-60% Carbohydrates  10-15% Proteins  < 25% Fats

 Nicotine & toxic substances in cigarette has impact on detoxication process in the body- cell damage & variety of diseases as cancer, respiratory, CVD, risk of osteoporosis

 Every 72 seconds someone in the US dies from tobacco  Tobacco kills 1200 people a day  On average, smokers lose 15 years of life  Worldwide, someone dies from every 6 seconds  5.2 million children alive today will die from a tobacco-related illness  Cigarette contains more than 4500 chemicals

Alcohol is widely used in our society for different purposes. - Gathering - Party - Social and cultural rituals - And so many...

Getting drunk is high-high risk because it moves people closer to their trigger levels for developing alcoholism. There are three signs that this is actually happening: ¬Their tolerance increases with each drunk ­Drinking to cure hangovers ®They experience memory blackouts

0 PER DAY: No known alcohol-related problem UP TO 1-2 PER DAY: No known increased risk 3 PER DAY: Blood pressure increases. Heart disease increases. Cirrhosis increases for women. Live shorter lives. 4 PER DAY: Cirrhosis increases for men.

5 PER DAY: Pancreatitis increases. Much shorter life span. 6 PER DAY: Cancer of mouth, throat, and digestive system increases.