Exercise… Michael Heidkamp Clinical Exercise Physiologist Advocate Weight Management September 26 th, 2014 What is it?

Exercise Vs. Physical Activity 1.5 flights of stairs 2.Walking the dog 3.Football Game 4.Soccer Practice 5.Bicycling (<10mph) 6.4 hours of gardening 7.4 mile run

Physical Activity  Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. –Physical inactivity (lack of physical activity) has been identified as the fourth leading risk factor for global mortality (6% of deaths globally). –Moreover, physical inactivity is estimated to be the main cause for approximately 21–25% of breast and colon cancers, 27% of diabetes and approximately 30% of ischemic heart disease burden. Physical Activity. Centers for Disease Control and Prevention, 14 July Web. 16 Sept

Exercise  The term "physical activity" should not be mistaken with "exercise". Exercise, is a subcategory of physical activity that is planned, structured, repetitive, and purposeful in the sense that the improvement or maintenance of one or more components of physical fitness is the objective. –Cardiovascular minimums for weight maintenance are 150 minutes of moderate, 75 minutes of vigorous or a combination of the 2. –Exercise requires an intensity that is challenging enough to stress the body (moderate to vigorous) and must last for minutes to truly be effective. –5-7 days per week for minutes is ideal –Strength training should include 2-3 sets of 8-10 exercises that challenge the entire body. These should be performed with a weight that causes fatigue in 8-12 repetitions. –2-3 days per week with a rest day between similar workouts. Physical Activity. Centers for Disease Control and Prevention, 14 July Web. 16 Sept

Exercise Intensity  Moderate: “labored talking” –The work load should cause a rise in heart rate and breathing to a point to interfere with regular talking, but not enough to prevent you from having a conversation. Walking briskly (a 15-minute mile). Rowing Snow shoveling. Actively playing with children. Biking at a casual pace.  Vigorous: “Breathless” –Your work load causes a substantial increase in your heart rate and breathing rate beyond the point of holding a conversation. Jogging/running. Swimming laps. Rollerblading/inline skating at a brisk pace. Cross-country skiing. Most competitive sports (football, basketball, or soccer). Jumping rope. Physical Activity. Centers for Disease Control and Prevention, 14 July Web. 16 Sept

physically compromised patients Activities for

New and chronic Injuries  First course of action should be an orthopedic diagnosis and physical therapy to access what will cause more damage and what will improve current ailment  Second course of action to recommend activities that will strengthen current issues  Give exercises they can do to improve cardiovascular health without causing more pain or further damage.

Chronic painwith activity  First step is to increase activity and work on frequency ( 3 ten minute bouts, 10 3 minute walks, etc.)  Next you want to add individual bouts of higher intensity workloads.  Then you want to increase duration and frequency of the higher intensity activities.

Importance of long- term sustainment of exercise

Inflammation Control  Exercising at an intensity above ones tolerance will cause an increase in the pro-inflammatory cytokinesIL-1ß, IL-6, IL-8, TNFα C- reactive protein, and creatine kinase  Once an individual has built a tolerance for moderate to vigorous intensity exercise, it will stimulate an increase in IL-6, IL-10 without TNFα IL-6 without TNFα has shown to enhance lipid oxidation, increased Insulin-mediated glucose uptake, and a strong anti inflammatory response  Diet, Exercise, and Chronic Disease. The Biological Basis ofPrevention. Edited by C. Murray Ardies. CRC Press 2014.

 IL-6 is released from muscles as a means to activate glycogenolysis  Adequate glycogen depletion does not happen at light intensities or shorter time intervals  Inactivity contributes to a chronic increase in systemic inflammation and radical production which causes cellular damage and contributes to muscle atrophy and insulin resistance.  Diet, Exercise, and Chronic Disease. The Biological Basis ofPrevention. Edited by C. Murray Ardies. CRC Press Inflammation Control

Exercise reduces the risk of atherosclerosis through: –Calorie expenditure to decrease adiposity –Decreases in BP –Decreased insulin resistance –Increased antioxidant status –Decreased pro-inflammatory signaling –Altered lipid profile and decreased oxidation of cholesterol  Diet, Exercise, and Chronic Disease. The Biological Basis ofPrevention. Edited by C. Murray Ardies. CRC Press 2014.

Works cited  Diet, Exercise, and Chronic Disease. The Biological Basis of Prevention. Edited by C. Murray Ardies. CRC Press  Physical Activity. Centers for Disease Control and Prevention, 14 July Web. 16 Sept