Exercise and Health

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Exercise and Health
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Physical Fitness

• Ability of the body to adapt to the demands of
  physical effort stress
• Health components
• cardiovascular endurance
• muscular strength
• muscular endurance
• flexibility
• body composition

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Physical fitness its relationship to the
multiple dimensions of health

• Physical
• may not live longer but happier
• decreased risk of health problems
• Relationships between regular physical activity
  and reduced risk of death are consistently
  demonstrated (Stessman et al 2000 Bijnen et al
  1999)
• Participation in more vigorous physical activity
  confers an even greater benefit in terms of
  overall risk of death (Lee Paffenbarger, 2000)

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• Overweight or obese individuals who are
  physically active and fit are less likely to
  suffer early death than normal weight persons who
  lead a sedentary lifestyle (Blair Brodney 1999)
• Those who are sedentary have a 1.5-2.0 time
  greater risk of a fatal or non-fatal CV event
  (Bauman and Owen 1999)
• 30-50 of new cases of type-2 diabetes could be
  prevented by regular activity (Manson Spelsberg
  1994)

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• Evidence suggests that being CV fit may help
  prevent some cancers eg. Colon (Colditz et al
  1997), Bowel (Neugut et al 1996), Breast (Gammon
  et al 1998).
• Physical activity can increase, maintain or
  reduce the decline of musculoskeletal health
  (Brill et al 2000)
• Weight-bearing activity is important in the
  development of peak bone density in adolescents
  (Welten et al 1994)

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• Emotional
• less impact of stress
• relaxation time
• excitement (non-drug high)
• self esteem
• Physical activity reduces
• symptoms of stress, anxiety
• and depression (Hassmen
• et al 2000)

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• Social
• interaction with others
• listening, sharing, counselling, developing
  social skills.
• Intellectual
• mental sharpness
• learn about self
• Spiritual
• peaceful moments
• appreciation of nature

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• What possible benefits could come from exercise?
• Why is exercise good for you?
• What are the barriers to regular exercise?
• What are the risks involved in exercising?

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Barriers

• Work
• Injury
• Time
• Illness
• Motivation
• Lack of facilities
• Travel distance
• School
• Family

• Religion
• Peers
• Environment
• Weather
• Geography

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Risks

• Injury
• Depression
• Over exposure
• Depressed immunity
• Overuse
• Addiction
• Death
• Loss of income

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Physical activity patterns of Australian adults

• August 2000
• AIHW
• Canberra

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• Only 57 achieve sufficient levels of activity
  for health
• 18-29yr 69
• 45-59yr 50
• Men more likely than women
• Increased with educational attainment
• Those less likely
• Women
• Elderly
• Obese
• People with one child or more at home

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• 92 recognize that health could be improved by
  participation in 30min of mod intensity activity
  each day
• The average number of times each week and the
  total time per week has reduced since the last
  survey 1997
• Proportion of inactive people has increased esp
  30-44 yrs old and those with tertiary education

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1999 National Physical Activity Guidelines for
Australians (DHAC 1999)

• Accumulation of 30 minutes of moderate intensity
  physical activity on most days of the week for
  health benefits
• Accrual of 150 minutes over the week
• Gardening and yard work dont count

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Designing a fitness program

• Best program promotes health is fun
• a sedentary person should start slowly walking,
  gardening etc
• an active person may begin a formal program
  incorporating aerobic activity, resistance work
  flexibility

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Planning

• Men over 40 women over 50 need medical
  clearance
• wide variety of activities
• improvement depends on starting levels and goals
• activities must fit a persons lifestyle,
  personality interests
• Accessibility, time
• expense are important factors

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Training Programs

• Set the goal
• Include WU, main set, cool down in each session
  determine total volume
• Eg session
• Warm up stretch (1km)
• 20 100 on 200 30bbm (2km)
• Cool down (1km)

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• Add up volumes for all sessions of the week to
  give a WEEKLY VOLUME
• Graph weekly volume until week 13 according to
  your own schedule

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Training Diary

• Date/time/venue/weather for each session
• Psychological state before, during and after
  session
• Brief statement on WU, stretching and cool down
• Accurate details of volume and intensity of main
  part

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• General comments about how you responded
  physically psychologically to the session
• Periodic recording of physical dimensions
• Resting HR same time (first thing upon wakening)
  each day
• Body weight once a week