Chapter 2 Health Benefits of Physical Activity and
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 graduatelevel 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 moderateintensity 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)
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