Chapter 2 Health Benefits of Physical Activity and Exercise

Dangers of Inactivity Only 30 minutes of activity each day reduces the likelihood of developing: –Cardiovascular disease –Stroke –Diabetes –Colon cancer –Bone fractures –High blood pressure –Obesity

Physical Activity or Exercise? Physical activity –Any activity that engages the body Exercise –Physical activity that is planned, structured, and repetitive –Series of coordinated movements specifically intended to increase physical performance Physical activity: walking to class, raking leaves, grocery shopping Exercise: running, aerobics, swimming

Four Elements of Physical Fitness Cardiorespiratory endurance Muscle strength and endurance Flexibility Body composition

Who Are the Physically Active? Young males Those with graduate- level degrees Those with incomes of at least four times the poverty level Married men and women Residents of the western United States More than 50% of adults do not engage in the recommended level physical activity

Benefits of Physical Activity Being active –Improves the physical domain of personal wellness –Has a direct influence on emotional health –May positively influence social and environmental aspects

Health Outcomes Affected by Physical Activity Premature death Diseases –Coronary heart disease, stroke, some cancers, type 2 diabetes, depression Risk factors for disease –High blood pressure, high blood cholesterol

Health Outcomes Affected by Physical Activity (cont.) Physical fitness –Aerobic capacity, muscle strength, endurance Functional capacity Mental health Injuries or sudden heart attacks

Effects on Premature Death Physical activity –Has a large effect on mortality –Benefits can be seen even without high amounts of activity Relative risk of dying prematurely –Lower with higher levels of moderate- or vigorous-intensity physical activity

Effects on Cardiorespiratory Health Cardiorespiratory health involves health of the: –Heart –Lungs –Blood vessels Low cardiorespiratory fitness is a risk factor for heart disease.

Effects on Cardiorespiratory Health (cont.) Cardiorespiratory health benefits increase with higher frequency and duration of exercise. –150 minutes a week of moderate-intensity physical activity is recommended. –200 minutes a week has even greater benefits.

Effects on Cardiorespiratory Health (cont.) Improvements seen in individuals with: –Multiple sclerosis –Stroke –Spinal cord injury –Cognitive disabilities

Effects on Cardiorespiratory Health (cont.) Moderate-intensity physical activity is safe and recommended for: –Women during pregnancy –Women during postpartum period

Effects on Metabolic Health Reduces risk of: –Type 2 diabetes –Metabolic syndrome (e.g., high blood pressure, large waistline, adverse blood lipid profile) Benefits seen with 120 to 150 minutes per week of moderate-intensity aerobic activity 3 days a week of vigorous aerobic activity is recommended for young people

Effects on Weight and Energy Balance Caloric intake must be considered to control body weight. Physical activity is needed to maintain energy balance. –Helps maintain stable weight over time

Effects on Weight and Energy Balance (cont.) Helps control percentage of body fat in children and adolescents Recommended frequency and duration of physical activity for these individuals: –3 to 5 days a week –30 to 60 minutes each time

Effects on Musculoskeletal Health Declines in bone density can be slowed with physical activity –90 to 300 minutes a week of moderate- or vigorous-intensity physical activity Reduces risk of hip fracture in older adults May help with arthritis and other rheumatic conditions

Effects on Functional Ability Functional ability: –Capacity of a person to carry out everyday activities such as: Climbing stairs Walking on a sidewalk Participation in physical activity –Reduces risk of falls in older adults by improving functional ability

Effects on Cancer Risk Participation in physical activity –Lowers risk of colon cancer –Lowers risk of breast cancer in women Between 210 and 420 minutes a week of moderate- intensity physical activity is needed to see these benefits. Cancer survivors –Have better quality of life and better fitness when physically active

Effects on Mental Health Lower risk of depression and cognitive decline when adults are physically active Improves quality of sleep Reduces symptoms of anxiety and depression in children and adolescents

Effects on Adverse Events Injury –Being less active leads to higher risk of injury when playing sports. Cardiac events –Lower risk for physically active people –Greatest risk is for usually inactive people who suddenly engage in vigorous-intensity activities (e.g., shoveling snow)