Healthy muscles Healthy bodies You are what you
Healthy muscles, Healthy bodies “You are what you eat, and…you are what you do”
Healthy muscles, Healthy bodies “You are what you eat, and…you are what you do” This is not me (I have less hair) Christopher Perry Associate Professor School of Kinesiology & Health Science York University
www. csep. ca (Canadian Society for Exercise Physiology)
The benefits of healthy muscles • Benefits include: – Unrestricted ability to perform daily activities – Ability to cope with emergencies – Reduced injuries and disabilities – Healthy aging and independence – Self-esteem, self-confidence and quality of life
Benefits of Healthy Muscles • Muscle strength, endurance, & power • Bone mineral density • Mental well-being • Self esteem • Digestion and regularity • Healthy body fat • • Cardiovascular fitness Blood sugar and fats Balance Coordination Reduce falling Prevent injury Blood pressure
Muscle Fitness and Quality of Life • Healthy muscles are one of the strongest determinants of Quality of Life • People with a better quality of life have lower risk for disease • Keep those muscles healthy! • (You don’t have to be an athlete) Independent Living
Aging: Strength 12 -15% decline per decade ~45 -50 y Men Strength Women (usually more at risk) 25 -40% decline by 6 th-7 th decade 10 20 30 40 50 Age (y) 60 70
How much strength can we maintain as we age? John Turner, age 67 John Turner, age 79
Endurance and Strength for Independent Living • It doesn’t take much to stay healthy…
Muscle Fitness Relationship between muscle fitness and independent living Independent Living Threshold for Dependence Disability 0 10 20 The weaker the muscles, the harder it is to live independently 30 40 50 60 70 80 Age (years) Adapted from Warburton et al. CMAJ 2005, Warburton et al. CJAP 2001
Relationship between muscle fitness and independent living Muscle Fitness Regular Physical Activity Independent Living Being active can help you live ‘independently’ for more years Threshold for Dependence Disability 0 10 20 30 40 50 60 70 80 Age (years) Adapted from Warburton et al. CMAJ 2005, Warburton et al. CJAP 2001
Exercise is Medicine • Common sense vs evidence…? • Is it a new concept?
Exercise is Medicine • Hippocrates (460 -370 B. C. ) • “If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health” • Despite limited evidence, he and others encouraged concept that body is designed for movement • Speed up to 20 th century…surge in research for clinical efficacy of exercise
Exercise is Medicine • Exercise and other lifestyle behaviours (diet) are as good or better than most medicines for diabetes and high blood pressure See www. acsm. org
Exercise is Medicine? Which diseases can be prevented by physical activity and exercise? What about treating disease?
Exercise is Medicine Leading causes of death in Canada 2018 Thousands ? 0 10 20 30 40 50 60 70 80 90 Cancer Heart disease Stroke and related disease Accidents Chronic lower lung diseases Influenza and pneumonia Diabetes Alzheimer's Suicide Kidney diseases • Physical inactivity can contribute to most of these diseases! • Source: https: //www 150. statcan. gc. ca/t 1/tbl 1/en/cv. action? pid=1310039401#timeframehttp: //www. statcan. gc. ca/cgi-bin/sum-som/fl/saveas-eng. cgi
How does exercise prevent so many diseases? • Too much body fat can produce ‘inflammation signals’ that stress muscles, making them less efficient at using blood sugar (glucose) Inflammation ‘signals’ can promote cancer • This can contribute to Type II diabetes Source: R. W. Alexander, Transactions of the American Clinical and Climatological Association, Vol 121, 2010
What if you already have diabetes? Proportion of men who survived with type 2 diabetes over 25 years (2, 316 men were tracked) Fit - Normal Weight Fit – Overweight/Obese Low Fit – Normal Weight Low fit - Overweight Source: Church TS et al, Arch Intern Med, 2005.
It’s never too late to start being active! If you have a disease, talk to your doctor about safe ways to exercise. Stay informed with websites shown at the end of this presentation.
‘Must watch’ videos: We are ‘Designed to Move’ • ‘ 23 and 1/2 hours: What is the single best thing we can do for our health? ’ (can you limit sitting to 23 ½ hours? ) – http: //www. youtube. com/watch? v=a. Ua. In. S 6 HIGo • ‘Let’s make our day harder’ (take the stairs…) – http: //www. youtube. com/watch? v=wh. Pu. RLil 4 c 0
Places to find credible information on exercise, muscle fitness and health
SELECT websites • Academic or professional institutions (some examples, but there are more) – Mayo Clinic: http: //www. mayoclinic. org/ – Harvard Health: http: //www. health. harvard. edu/ – York U, such as the Muscle Health Research Centre: • http: //mhrc. info. yorku. ca/ – Canadian Society for Exercise Physiology www. csep. ca – American College of Sports Medicine www. acsm. org
‘PUBMED’ (The google of science) www. pubmed. gov Direct access to many scientific publications published by scientists Often technical in detail, but many fitness articles can be understood with general knowledge
Stay informed… …but careful with newspapers, magazines, popular media
Move when you can… It doesn’t take much! Healthy muscles, healthy body…and healthy mind
Have fun! The body follows the mind, and the mind follows the body
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