Importance of Physical Activity In Maintaining The Calorie Balance

1
Importance of Physical Activity In Maintaining
The Calorie Balance
Dr.Y.Venkata Ramana M.Sc, Ph.D Scientist -
D Dept. Work of Physiology Sports Nutrition
National Institute of Nutrition (ICMR) Hyderabad
500 007, (A.P), INDIA. E-mail
vryagnam_at_yahoo.com
2
CONCEPT OF POSITIVE HEALTH (HIPPOCRATIC
PHYSICIANS 5th CENTURY BC) Positive health
requires a knowledge of mans primary
constitution (which today we call genetics) and
of the powers of various foods, both those
natural to them and those resulting from human
skill (todays processed food). But eating alone
is not enough for health. There must also be
exercise, of which the effects must likewise be
known. The combination of these two things makes
regimen, when proper attention is given to the
season of the year, the changes of winds, the age
of the individual and the situation of his
home. If there is any deficiency in food or
exercise the body will fall sick.
3
CONCEPTUAL MODEL DESCRIBING THE INTERRELATIONSHIPS
PHYSICAL ACTIVITY
PHYSICAL FITNESS

• HEALTH STATUS
• WELL BEING
• DISEASE
• DEATH

• OTHER FACTORS
• GENETICS
• LIFE STYLE
• PA, PINA, NUTRITION, SMOKING, ALCOHOL
• PHYSICAL SOCIAL ENVIRONMENT
• Etc

4
THE ENERGY BALANCE EQUATION
The equation for energy balance is Ein Eout.
This means that caloric intake equals caloric
output.
5
Energy Balance Equation
Energy Balance State in which energy intake, in
the form of food and /or alcohol, matches the
energy expended, primarily through basal
metabolism and physical activity
Positive energy balance Energy
intake gt energy expended Results in weight gain
Negative energy balance Energy intake lt
energy expended Results in weight loss
6
ENERGY OUTPUT
ENERGY INTAKE
Maintenance of Body.Wt B.Comp
ENERGY BALANCE
24hr. ENERGY EXPENDITURE T A P (Recall
method/Actual observation) B M R Energy cost of
standard Activities Use of BMR Factors for other
activities
24hrENERGY INTAKE ASSESSMENT BY Actual
Weighment/24hr Recall method Information on
Raw food items Cooked foods
Individual consumption
7
COMPONENTS OF ENERGY EXPENDITURE
(TO SUGGEST ENERGY ALLOWANCES)
B M R -- 8 Hours Sleep D I T GROWTH
PHYSICAL ACTIVITY
OCCUPATIONAL ACTIVITIES (8 Hours) -
SEDENTARY - MODERATE - HEAVY -
SPORTS - TYPE OF EVENT -
PHASE OF TRAINING - DURATION
- INTENSITY - FREQUENCY
DISCRETIONARY ACTIVITIES (8 Hours) -
OPTIONAL HOUSE HOLD ACTIVITES -
SOCIALLY DESIRABLE ACTIVITIES -
PHYSICAL FITNESS FOR HEALTH PROMOTION
8
ENERGY COSTS OF PHYSICAL ACTIVITIES
ACTIVITY EXAMPLES OF ACTIVITIES

ENERGY ZONES

(Kcal/min/60kg) 1. SLEEPING, RESTING, RELAXING.

1.0 2. SITTING, SITTING (LIGHT
ACTIVITIES) EATING, READING, WRITING,
LISTENING, TALKING.
1.5 3. STANDING, STANDING (LIGHT
ACTIVITY) WASHING FACE, SHAVING, COMBING,
WATERING PLANTS.
2.3 4. WALKING SLOW), DRIVING, DUSTING, BATHING,
DRESSING, MARKETING, CHILDCARE. 2.8 5. LIGHT
MANUAL WORK SWEEPING, CLEANING UTENSILS, WASHING
CLOTHS, OTHER HOUSE CHORES.
3.3 6.
WARM-UP RECREATIONAL ACTIVITIES, WALKING
UP/DOWN STAIRS, CYCLING, FETCHING WATER.
4.8 7. MANUAL WORK
(MODERATE PACE), LOADING/UNLOADING, WALKING WITH
LOAD, HARVESTING, CARPENTRY, PLUMBING.

5.6 8. PRACTICE OF NON-COMPETITIVE SPORT/GAMES,
CYCLING (15KMPH), GYMNASTICS, SWIMMING,
DIGGING.
6.0 9. HIGH INTENSE MANUAL WORK
SPORTS ACTIVITIES TOURNAMENTS, WOOD
CUTTING, CARRYING HEAVY LOADS, RUNNING, JOGGING.
7.8
9
The Energy Nutrients
10
THE FOOD GUIDE PYRAMID FOR HEALTHY EATING
FATS, OILS, SWEETS

NUTS BEANS MEAT FISH POULTRY
MILK YOGURT CHEESE
VEGETABLES
FRUITS
RICE, CEREALS, BREAD
BALANCE DIET
ENERGY -
CARBOHYDRATES 50 55
- FATS
25 30 - PROTEINS
12 - 15
11
REVERSE FOOD PYRAMID

FATS
SWEETS
FATS
FATS
OILS
OILS
OILS
SWEETS
SWEETS
SWEETS
OILS
FATS
FATS
MILK YOUGURT CHEESE
NUTS BEANS
VEGETABLES FRUITS
BREAD CEREALS RICE
OBESITY
12
(No Transcript)
13
Secular Trends - Food Habits
Do You Know How Food Portions Have Changed in
the last one decade?
14
PIZZA
10 Years Ago
Today
200 calories 6-inch diameter
How many calories are in this pizza?
15
PIZZA
10 Years Ago
Today
200 calories 6-inch diameter
550 calories 12-inch diameter
Calorie Difference 210 calories
16
Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long will you have to work in order to burn
the extra 350 calories?  
Based on 70kg person
17
Calories In Calories Out
If you work for 70 minutes you will burn the
extra 350 calories.
Based on 70kg person
18
CHEESEBURGER
Today
10 Years Ago
333 calories
How many calories are in todays cheeseburger?
19
CHEESEBURGER
Today
10 Years Ago
590 calories
333 calories
Calorie Difference 257 calories
20
Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long will you have to lift weights in order
to burn the extra 257 calories?
Based on 70kg person
21
Calories In Calories Out
If you lift weights for 1 hour and 30
minutes,you will burn approximately 257
calories.
Based on 70kg person
22
FRENCH FRIES
10 Years Ago
Today
210 Calories
How many calories are in todays portion of fries?
23
FRENCH FRIES
10 Years Ago
Today
400 Calories
210 Calories
Calorie Difference 210 Calories
24
Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long will you have to walk leisurely in order
to burn those extra 210 calories?
Based on 70kg person
25
Calories In Calories Out
If you walk leisurely for 1 hour and 10 minutes
you will burn approximately 210 calories.
Based on 70kg person
26
BEVERAGE
10 Years Ago
Today
85 Calories
How many calories are in todays portion?
27
BEVERAGE
10 Years Ago
Today
250 Calories
85 Calories
Calorie Difference 165 Calories
28
Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long will you have to work in the garden to
burn those extra calories?
Based on 70kg person
29
Calories In Calories Out
If you work in the garden for 35 minutes, you
will burn approximately 165 calories.
Based on 70kg person
30
The BAD news
4.05 kgweight gain per year
100 extra calories per day
365009000
31
Secular Trends - Physical Activity
Influence of Technology on Life Style
32
Secular Trends - Physical Activity
100K.cal
70K.Cal
100K.cal
180K.Cal
85K.cal
70K.cal
45 K.Cal
70K.cal
40K.Cal
45K.cal
(K.cal/30 min)
33
Secular Trends - Physical Activity
100K.cal
110K.cal
110K.cal
70K.cal
90K.cal
45K.cal
45K.cal
45K.cal
(K.cal/30 min)
34
Secular Trends - Physical Activity
160K.cal
140K.cal
70K.cal
45K.cal
180K.cal
45K.cal
70K.cal
99K.cal
80K.cal
70K.cal
(K.cal/30 min)
35
Way Forward to Fitness
36
Concepts of Physical Fitness Lifestyle Approach!

• Healthy eating habits
• A shift in increased physical activity patterns

A simple AND effective method for long-term
weight control Physical Fitness.
37
WHO Definition of Physical activity Physical
activity is defined as any bodily movement
produced by skeletal muscles that requires energy
expenditure. Physical inactivity, (a lack of
physical activity) is an independent risk factor
for chronic diseases, and overall is estimated to
cause 1.9 million deaths globally.
38
TERMINOLOGY
Physical Activates Any body movements produced
by muscles that results in
Energy expenditure. Exercise
Physical activity that is planned, structured
repetitive and
purposeful. Physical fitness A set of
attributes that relate to the ability of people
to perform physical
activity without fatigue. Health Physical,
mental and social well being, not simply the
absence of disease. Health-Related
physical fitness Components of physical fitness
that are
associated with some aspects of
health. Ex Cardio
respiratory endurance, Muscular
endurance,
Muscular strength,
Body composition,
Flexibility etc
39
Getting in the Exercise Habit

• Begin with a medical checkup.
• Experiment with different kinds of exercise
• and choose several that interest you.
• There are exercise options to suit every taste
• and budget.
• Can exercise outdoors, at school or a fitness
• center, or at home.
• Gradually increase exercise from five to ten
• minutes to 30min to 60min three times a week.

40
A Work Out That Works The word exercise covers a
lot of different activities, from walking to
weight lifting. The best exercise is any kind
that keeps the whole body moving for at least 30
minutes, makes you breathe harder than usual,
makes you sweat, and gets your heart beating
faster. A good exercise routine involves the
following four things
Warming up
Stretching
Conditioning
Cooling down/Warm down
41
Types of Exercise

• 1.Stretching
• Keeps the body flexible and can help prevent
  injury.
• 2.Aerobic
• Gives lungs and heart a workout.
• Helps lower the risk of heart disease.
• Exercises include walking, jogging, climbing
  stairs,
• bicycling, aerobic dance, and swimming.
• 3.Strengthening Exercises
• Builds strong muscles in the arms, legs, and
  torso.

42
Health-Related Fitness Components

• Sufficient Flexibility
• Adequate Muscular Endurance
• Adequate Strength
• Cardiovascular Endurance
• Healthy Body Composition

43
Health-Related Fitness Components
44
MODERATE physical activities
45
MODERATE physical activities
For 30 minutes
46
VIGOROUS physical activities include
47
VIGOROUS physical activities include
For 30 minutes
48
(No Transcript)
49
Regular Physical Activity

• Increases energy expenditure beyond BMR
• Varies widely among individuals
• More activity, more energy burned
• Fat use is enhanced with regular physical
  activity
• Lack of activity is the major cause of obesity
  and other health related problems
• Duration and regularity are important
• Make it a part of a daily routine

50
Regular Physical Activity

• Exercise does so many great things, improves
• Physical and physiological efficiencies.

51
yvr et al
52
yvr et al
53
Load
yvr et al
54
O2 Watt (ml/watt)
Load
yvr et al
55
Regular Physical Activity

• Exercise is a simple solution for stress, weight
  problems, depression, boredom, and conditioning
  of the heart.
• It builds self-confidence and self esteem and
  feels great.
• Most people have two complaints about exercise.
• 1. It's boring! 2.It hurts!
• it's probably because you haven't tried enough
  different activities to find one that you enjoy.
  Give yourself and your body a chance to discover
  that you get more fun from moving then from
  sitting around.

56
Physical activity energy exp.
57
Physical activity energy exp.
58

• Hypokinetic diseases
• Diseases caused by insufficient physical
  activity, often in conjunction with inappropriate
  dietary practices.
• Hypertension
• Heart disease
• Chronic low back pain
• Obesity

Physical Activity Physical Fitness
Health Longevity
59
Message to take home
Those who think they have not time for bodily
exercise will sooner or later have to find time
for illness.  Edward
Stanley
60
With a little planning physical activity,
you CAN have your cake EAT IT, too!
61
THANK YOU
62
(No Transcript)
63
Count What You Eat
(Nutritive value of some Indian Sweets/Desserts)
Sweet dish Caloric value Caloric value
Sweet dish Portion size(g) Energy(Kcal)
Badam halwa 100 570
Balushahi 100 469
Burfi 1pc 25 100
Fruit jelly 100 75
Gujia 100 500
Gulab jamun 1 25 100
Imrati 1 40 200
Jalebi 100 412
Kalkal 100 350
Mysore pak 100 357
Nankhtai 100 584
Petha 1pc 50 83
Pinni 100 490
Rasgulla 1 30 100
64
Nutritive value of some Indian Sweets/Desserts
continued.
Sweet dish Caloric value Caloric value
Sweet dish Portion size(g) Energy(Kcal)
Shakarpara 100 570
Sohan halwa 100 400
Suji halwa 100 136
Sweet appam 100 250
Sweet kolkattai 100 194
Yela adai 100 232
Besan laddu 40 315
Carrot halwa 135 460
Coconut barfi 30 157
Kaju Rolls 14 83
Kheer rice 150 345
Kulfi malai 75 210
Kulfi mango 70 147
Malpua 40 342
Sandesh 7 30
Shrikhand 105 465
Til laddu 20 55
65
(No Transcript)
66
VO2 Max
TRAINING LOAD
O2ml/Kg. Bwt
13
995 884 826
1138 913 727
1096 866 672
13
2.2 F 2.5 F 2.6 F
Kpm/min
60
10
1400
SP LD MD
1537 1833 1756
1155 1410 1356
703 722 666
8
4.7
50
4
1200
47
58.8 56.4 52.1
20
63
57.9 53.6 51.2
40
1000
26
52.1 49.4 47.6
7
29
30
800
K.Cal/Days Training
20
600
9 11 15.4
10
400
SP LD MD
1585 1423 1404
1500 1328 1299
1452 1282 1216
0
0
SP
LD
MD
SP
LD
MD
Energy Exp. (K.Cal/d)
4000
42
WR Max
Kpm/min
48
24h BMR (K.Cal)
2400
3600
30
15
20
27
32
37
4.3
13
2200
3200
18
23
SP LD MD
54 67 66
49 58 58
43 49 47
3483 2989 2360
3597 3064 2554
2000
3410 2981 2630
2800
2211 1973 1676
2147 1935 1571
2319 2099 2013
1800
2400
1600
TDEE (Kcal/Kg. B.wt)
2000
1400
SP
LD
MD
SP
LD
MD
YVR et al
T.P
P.P
C.P