Health Benefits of Meeting Current Physical Activity Recommendations

Health Benefits of Meeting Current Physical Activity Recommendations CORY J. GREEVER, PH. D. DEPARTMENT OF KINESIOLOGY HUMAN PERFORMANCE LABORATORY CALIFORNIA POLYTECHNIC STATE UNIVERSITY

Educational background From Virginia Beach, VA B. S. - VCU ◦ Health, P. E. , and Ex. Sci. M. S. - JMU ◦ Exercise Physiology –Human Performance Ph. D. – UMass Amherst ◦ Physical Activity and Health

QUESTIONS What is physical activity (PA)? What is exercise? Are they the same thing?

Development of the 2008 PA Guidelines Since 1995 the Dietary Guidelines for Americans has included advice on PA…. • Spend less time being sedentary • 30 minutes or more of moderate physical activity on most or all days

Development of the 2008 PA 2006 - Adequacy of Evidence for Physical Activity Guidelines Development (HHS) • Firm science base supporting health benefits of regular PA • Justified the creation of separate physical activity guidelines

Framework for the 2008 PA Guidelines PA can be broadly divided into two categories…. • Baseline activity: light-intensity activities of daily living • Health-enhancing PA: when added to baseline activity, produces health benefits

Framework for the 2008 PA Guidelines 1. Preventive effects of PA ◦ Lower risk of chronic diseases 2. Improving health-related fitness ◦ Cardiovascular and muscular ◦ Not focused on performance-related fitness

What are the guidelines for adults? The Guidelines for adults focus on two types of PA: 1. Aerobic activity 2. Muscular strengtenhing

Aerobic (endurance) Activity PA in which people move their large muscle groups in rhythmic manner over a sustained period of time

How much aerobic activity a week?

Frequency, Duration, and Intensity Frequency: spread across at least 3 days a week Duration: bouts of at least 10 minutes Intensity: moderate-tovigorous intensity (MVPA)

Muscle Strengthening Activity PA that overloads muscles in order to improve muscle strength, power, endurance, and mass

Muscle Strengthening Guidelines Frequency: at least 2 x per week, Duration: no specific time specified Intensity: 1 -3 sets of 8 -12 repetitions to fatigue Type: All major muscle groups (legs, hips, back, chest, shoulders, abdomen, arms)

Summary of Health Benefits Strong evidence for lower risk of…. • Premature death • CV and metabolic diseases/risk factors • Colon/breast cancers • Obesity/unwanted weight gain • Depression

Summary of Health Benefits Moderate evidence for lower risk of…. • Hip fracture • Lung cancer • Endometrial cancer • Difficulties with weight maintenance following loss • Low bone mineral density • Poor sleep quality • Cognitive impairment

THANK YOU!! Questions? Comments?