Physical Activity & Health

Make it part of your life!

Disclaimer: This content has been developed for educational purposes only. It is not a substitute for professional medical advice.
Should you have questions or concerns about any topic described here, please consult your medical professional.
 What is Physical Activity
• Physical activity
Bodily movement produced by the contraction of skeletal muscle that
increases energy expenditure above the basal level.

• 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.
CDC,1997

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 “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“
Anonymous

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 Differences between Exercise and Sport

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.
CDC 1999

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 Common Reasons Not To Exercise

• I don’t have the time

• I don’t like to sweat

• I’ll look silly

• It hurts

• I don’t know what to do

• It’s not important

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 Why Exercise ???

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 Do you know?
• 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)

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 Do you know that ……
• Childhood obesity has reached epidemic proportions in most
part of the world
• Children are eating more and exercising less.
• Time spent watching television or using computers
• This lack coupled with poor dietary habits has led to significant
increases in the number of children with Type II diabetes and
predisposition to hypertension, coronary artery disease and
others

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 All of these can be Prevented by Regular
Physical Activity !!!

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 How Physical Activity Impacts Health

• 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

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 Health Risk of Physical Inactivity
Leading causes of disease and disability associated with
physical inactivity
1. Coronary Heart Disease (CHD)
2. Stroke
3. Obesity
4. Type II Diabetes
5. Hypertension
6. Colorectal cancer
7. Stress and Anxiety
8. Osteo-arthritis
9. Osteoporosis
10. Low back pain

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 What Can Exercise do for You?
• Reduce the risk of the three leading causes of death: Heart
Disease, stroke, and cancer
• Control or prevent development of Disease

• Enhance Mental Abilities

• Improve Sleeping Habits and Increase Energy Levels

• Lift Depression and Help Manage Stress

• Control Weight, improving self-image, appearance and health

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 Exercise & Cardiovascular Disease
FACT

Sedentary lifestyle is a risk factor for CVD, according to

the American Heart Association

Exercise reduces Blood Pressure

– High blood pressure (above 140/90) is the main cause

of Heart Attack and Stroke

Exercise prevents Atherosclerosis (clogged arteries)

– Exercise reduces cholesterol plaques that clog arteries

and can lead to stroke and heart attack
WHO 2002

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 Exercise and Cancer

The Basics

• Exercise helps to prevent obesity, a

major risk factor for several types of
cancer

• Exercise enhances immune function

• Exercise activates antioxidant

enzymes that protect cells from free
radical damage

WHO 2002

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 Exercise and Diabetes

• Increase insulin sensitivity

• Control blood glucose

• Control Weight/Lower body fat

• Reduce risk of cardiovascular disease

WHO 2002

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 Exercise and Depression
• Exercise can help prevent depression. In fact, recent studies
have shown that exercise was found to be just as effective
(despite a slower initial response) as antidepressant medication
for treatment of depression.
– Exercise reduces health problems, making you feel better
– Exercise helps you sleep better
– Exercise controls weight, enhancing self-esteem
WHO 2002

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 Exercise and Your Mind
• Short-term benefits:
– Boost alertness (possibly by triggering the release of epinephrine
and nor epinephrine)
– Improve memory
– Improve intellectual function
– Spark creativity
• Long-term benefits:
– Exercise has been shown to slow and even reverse age-related
decline in mental function and loss of short-term memory
A report of Surgeon general, Physical Activity and health, 1996

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 Opportunities for Physical Activity
• At work

• For transport

• In domestic duties

• In leisure time

The majority of people do very little or no physical activity in

any of these domains

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 Getting Started….Setting Goals
• What will motivate you?
– Think about your reasons for exercising
– Are your goals important enough to keep you motivated
long-term?
• Think short-term and long-term
– How will you benefit from your fitness plan day-to-day?
– In 1 year? In 5 years? In 10 years?

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 Before You Start...
• If you are over 40 or have health problems
(heart disease, high blood pressure, diabetes,
obesity, muscle or joint problems) see a
physician before beginning exercise.

• Be informed

– Learn as much as you can about exercise

by reading and talking to other people

– Learn safety precautions before you do any

exercise

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 Fitness Equipment / Safety
Fitness Equipment / Safety

• Buy Appropriate SHOES

• Wear Comfortable Clothing

• TOO HOT! TOO COLD!

• Run and Walk with a Friend

More fun, safer, with a physical and mental support

system

• Night Time: stay to the well lit areas

• Select activities that are fun ……….. To YOU!

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 Get Moving!
• Components of an exercise program
– Aerobic Activity
– Strength Training
– Flexibility Training

Use an exercise log to help you plan and

keep track of your exercise program

WHO 2002

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 Aerobic Activity
Definition

Continuous movement that uses big muscle groups and is

performed at an intensity that causes your heart, lungs, and
vascular system to work harder than at rest.

Cardio respiratory Fitness is built through aerobic exercise

Aerobic exercise conditions and strengthens our heart,

respiratory system, muscles, and immune system

CDC physical activity report 1999

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 Types of Aerobic Exercise

Indoor Activities
– Treadmill machine
– Stair climbing machine
– Stationary bike
– Elliptical trainer
– Rowing machine
– Aerobics, boxing...

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 Types of Aerobic Exercise
Outdoor Activities
– Walking
– Jogging/running
– Bicycling
– Swimming
– Basketball
– Soccer
– Jumping Rope

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 Strength Training
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)

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 Types of Strength Training
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
Your body, your weight
– The most convenient form of resistance
exercise
– Pushups, pull-ups,. Lunges, squats….

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 Flexibility Training
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, Pilates, tai chi

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 How Can you start?
The Physical Activity
Pyramid serves as a
guide to improve physical
fitness. It uses both
formal exercise and
lifestyle changes.

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 Start at the Base of the Pyramid
• The base of the pyramid is to create a Fitness Lifestyle of
physical activity.
• At first you may have to make a conscious effort to be
physically active. However, over time being physically active
will become a health habit.

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 Second step

• The second step is to exercise for Aerobic Fitness aerobic

fitness 3-5 times per week.
• Participate in aerobic activities like brisk walking, swimming,
biking, or running. Or begin playing active sports like basketball,
soccer, or racquetball.

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 Third step
• The third step is to exercise for Muscular Fitness muscular
fitness 2-3 times per week.
• Begin to build muscular strength and endurance through weight
lifting, calisthenics, and manual labor.
• Calisthenics are exercises that can be Muscular Fitness done
with little or no equipment that can help improve muscular
flexibility, strength, and endurance.
• Yoga and Pilates are examples of workouts that utilize
calisthenics. Implementing a routine of stretching exercise can
also help improve your flexibility.

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 The Tip of the Pyramid

• The tip of the pyramid is to reduce Inactivity

• Limit the time you spend sitting watching TV, playing
video games, surfing the internet, etc.

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 How Much and How Hard?
Frequency: 3-5 days per week

– Aerobic exercise: a minimum if 3 days a week are necessary

to reach most exercise goals and minimize health benefits

– Strength training: a minimum of 2 days per week

– Flexibility training: a minimum of 3-5 days per week

• Duration

– Aerobic: 20-60 minutes of continuous aerobic activity

– Strength: 1-3 sets of 8-12 repetitions

– Stretching: Stretch all muscle groups and hold positions for

10-30 seconds

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 Timing Questions
• What time of day is best?

– Choose the most convenient time for your schedule

– Choose a regular time--the same time every day

– Timing may depend on the activity you choose

• Can I eat before exercise?

– It is best not to eat a meal for 2 hours beforehand

– Be sure to drink plenty of water before and during exercise

• Should I exercise when I’m sick?

– No, especially if you have a fever

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 Exercise for people with special needs

• People with disabilities are less likely to engage in

regular moderate physical activity than people
without disabilities, yet they have similar needs to
promote their health and prevent unnecessary
disease

• Exercise is for everyone!!!!!!!

• Individuals who have physical disabilities or

chronic, disabling conditions such as arthritis can
improve muscle stamina and strength with regular
physical activity

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 Exercise for people with special needs

• People with disabilities should first consult a

physician before beginning a program of
physical activity to which they are
unaccustomed
• Provide community-based programs to meet the
needs of persons with disabilities.
• Ensure that environments and facilities conducive
to being physically active are available and
accessible to people with disabilities, such as
offering safe, accessible, and attractive trails for
bicycling, walking, and wheelchair activities.

"You don't stop exercising because you grow old.

You grow old because you stop exercising."
Anonymous

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 Health Risks of Physical Activity
• Most muscular-skeletal injuries sustained during physical activity
are likely to be preventable

• Injuries sustained during competitive sports have been shown to

increase the risk of developing osteoarthritis

• Serious cardiac events can occur with physical exertion.

The overall benefit of regular physical activity is lower all-cause

mortality

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 Injury
• Prevention
– exercise regularly
– gradually increase intensity
– rest between sessions
– warm-up and cool down
– stay flexible
– don’t exercise when sick
– don’t exercise when muscles are fatigued and straining
– know proper form for any activity you do

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 Injury
• Caring for Injuries
– Rest: stop immediately
– Ice: apply immediately and repeat every few hours for 15-20
minutes
– Compress: wrap injured area with elastic bandage
– Elevation: raise injured area above heart
– After 2 days, apply heat if there is no swelling
– Gradually ease back into activity when pain is gone

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 Summary
• Physical inactivity is one of the top 10 leading causes of death
and disability in the developed world
• Exercise improves our body and minds
• Even moderate exercise has many health benefits
• It is important to set fitness goals that are realistic and
meaningful for you
• It takes time to make fitness part of a lifestyle, and we will all
have ups and downs in following our exercise programs
Exercise feels good!

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 “The first wealth is health."
Ralph Waldo Emerson

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