Importance of Physical Activity In Maintaining The Calorie

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@yahoo. com

CONCEPT OF POSITIVE HEALTH (HIPPOCRATIC PHYSICIANS – 5 th CENTURY BC) “Positive health requires a knowledge of man’s 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 (today’s 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”.

CONCEPTUAL MODEL DESCRIBING THE INTERRELATIONSHIPS PHYSICAL ACTIVITY PHYSICAL FITNESS OTHER FACTORS -GENETICS - LIFE STYLE PA, PINA, NUTRITION, SMOKING, ALCOHOL - PHYSICAL & SOCIAL ENVIRONMENT Etc… HEALTH STATUS - WELL BEING - DISEASE - DEATH

THE ENERGY BALANCE EQUATION The equation for energy balance is Ein = Eout. This means that caloric intake equals caloric output. 4

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 > energy expended Results in weight gain Negative energy balance Energy intake < energy expended Results in weight loss 5

ENERGY INTAKE Maintenance of Body. Wt & B. Comp ENERGY OUTPUT ENERGY BALANCE 24 hr. ENERGY INTAKE ASSESSMENT BY Actual Weighment/24 hr Recall method 24 hr. ENERGY EXPENDITURE T A P (Recall method/Actual observation) Information on Raw food items Cooked foods Individual consumption BMR Energy cost of standard Activities Use of BMR Factors for other activities

COMPONENTS OF ENERGY EXPENDITURE (TO SUGGEST ENERGY ALLOWANCES) BMR -- 8 Hours Sleep DIT 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

ACTIVITY EXAMPLES OF ACTIVITIES ZONES 1. SLEEPING, RESTING, RELAXING. ENERGY (Kcal/min/60 kg) 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 (15 KMPH), GYMNASTICS, SWIMMING, DIGGING. 6. 0 9. HIGH INTENSE MANUAL WORK & SPORTS ACTIVITIES – TOURNAMENTS, WOOD CUTTING, CARRYING HEAVY LOADS, RUNNING, JOGGING. 7. 8

The Energy Nutrients 9

THE FOOD GUIDE PYRAMID FOR HEALTHY EATING FATS, OILS, SWEETS MILK YOGURT CHEESE VEGETABLES NUTS BEANS MEAT FISH POULTRY FRUITS RICE, CEREALS, BREAD BALANCE DIET % ENERGY - CARBOHYDRATES 50 – 55 - FATS 25 – 30 - PROTEINS 12 - 15

REVERSE – FOOD PYRAMID SWEETS FATS TS A F OILS SW OILS EE TS SWEETS TS A F MILK FATS SWEETS LS I O YOUGURT NUTS BEANS VEGETABLES FRUITS BREAD CEREALS RICE OBESITY OILS CHEESE FA TS

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Secular Trends - Food Habits Do You Know How Food Portions Have Changed in the last one decade? 13

PIZZA 10 Years Ago 200 calories 6 -inch diameter Today How many calories are in this pizza?

PIZZA 10 Years Ago 200 calories 6 -inch diameter Today 550 calories 12 -inch diameter Calorie Difference: 210 calories

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 70 kg person

Calories In = Calories Out If you work for 70 minutes you will burn the extra 350 calories. * *Based on 70 kg person

CHEESEBURGER 10 Years Ago 333 calories Today How many calories are in today’s cheeseburger? 18

CHEESEBURGER 10 Years Ago Today 333 calories 590 calories Calorie Difference: 257 calories 19

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 70 kg person 20

Calories In = Calories Out If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories. * *Based on 70 kg person 21

FRENCH FRIES 10 Years Ago 210 Calories Today How many calories are in today’s portion of fries? 22

FRENCH FRIES 10 Years Ago 210 Calories Today 400 Calories Calorie Difference: 210 Calories 23

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 70 kg person 24

Calories In = Calories Out If you walk leisurely for 1 hour and 10 minutes you will burn approximately 210 calories. * *Based on 70 kg person 25

BEVERAGE 10 Years Ago 85 Calories Today How many calories are in today’s portion? 26

BEVERAGE 10 Years Ago 85 Calories Today 250 Calories Calorie Difference: 165 Calories 27

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 70 kg person 28

Calories In = Calories Out If you work in the garden for 35 minutes, you will burn approximately 165 calories. * *Based on 70 kg person 29

The BAD news … 100 extra calories per day 4. 05 kg weight gain per year 36500÷ 9000 30

Secular Trends - Physical Activity Influence of Technology on Life Style 31

Secular Trends - Physical Activity 100 K. cal 70 K. Cal 100 K. cal 180 K. Cal 85 K. cal 70 K. cal 45 K. Cal 70 K. cal 40 K. Cal 45 K. cal (K. cal/30 min)

Secular Trends - Physical Activity 100 K. cal 110 K. cal 70 K. cal 90 K. cal 45 K. cal (K. cal/30 min)

Secular Trends - Physical Activity 160 K. cal 140 K. cal 70 K. cal 45 K. cal 180 K. cal 45 K. cal 70 K. cal 99 K. cal 80 K. cal (K. cal/30 min)

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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. 36

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. 37

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 strength, Body composition, Flexibility etc……

Getting in the Exercise Habit ØBegin with a medical checkup. ØExperiment with different kinds of exercise and choose several that interest you. ØThere are exercise options to suit every taste and budget. ØCan exercise outdoors, at school or a fitness center, or at home. ØGradually increase exercise from five to ten minutes to 30 min to 60 min three times a week. 39

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 40

Types of Exercise 1. Stretching ØKeeps the body flexible and can help prevent injury. 2. Aerobic ØGives lungs and heart a workout. ØHelps lower the risk of heart disease. ØExercises include walking, jogging, climbing stairs, bicycling, aerobic dance, and swimming. 3. Strengthening Exercises ØBuilds strong muscles in the arms, legs, and torso. 41

• Sufficient Flexibility • Adequate Muscular Endurance • Adequate Strength • Cardiovascular Endurance • Healthy Body Composition 42

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MODERATE physical activities Gardening/ yard work Golf (walking and carrying clubs) Dancing Bicycling (less than 10 miles per hour) 44

MODERATE physical activities FOR 30 MINUTES 150 K. Cal 185 K. Cal 120 K. Cal 165 K. Cal 170 K. Cal 190 K. Cal 45

VIGOROUS physical activities include: Aerobics Running, jogging (5 miles/ hour) Basketball Bicycling (more (Competitive) than 10 miles per hour) 46

VIGOROUS physical activities include: FOR 30 MINUTES 180 K. Cal 255 K. Cal 240 K. Cal 220 K. Cal 170 K. Cal 295 K. Cal 190 K. Cal 170 K. Cal 47

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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 • • 49

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

yvr et al 51

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yvr et al Load 53

25 O 2 Watt (ml/watt) 20 15 10 5 0 T P O 2 -WR(Ml/watt) PP O 2 -WR(Ml/watt) CP O 2 -WR(Ml/watt) yvr et al L 1 22. 69 17. 65 17. 5 L 2 18. 34 14. 27 13. 85 L 3 14. 36 11. 68 11. 27 L 4 14. 36 10. 23 10. 11 Load L 5 11. 73 9. 46 9. 6 L 6 11. 4 9. 05 9. 48 L 7 10. 71 8. 93 8. 99 L 8 9. 52 9. 25 8. 91 L 9 L 10 8. 56 8. 64 54

v. Exercise is a simple solution for stress, weight problems, depression, boredom, and conditioning of the heart. v It builds self-confidence and self esteem and feels great. v 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. 55

Physical activity – energy exp. 56

Physical activity – energy exp. 57

• 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

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 59

With a little planning & physical activity, 60

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Count What You Eat Sweet dish Badam halwa Balushahi Burfi 1 pc Fruit jelly Gujia Gulab jamun 1 Imrati 1 Jalebi Kalkal Mysore pak Nankhtai Petha 1 pc Pinni Rasgulla 1 Caloric value Portion size(g) Energy(Kcal) 100 570 100 469 25 100 75 100 500 25 100 40 200 100 412 100 350 100 357 100 584 50 83 100 490 30 100 63

Nutritive value of some Indian Sweets/Desserts – continued…. Sweet dish Shakarpara Sohan halwa Suji halwa Sweet appam Sweet kolkattai Yela adai Besan laddu Carrot halwa Coconut barfi Kaju Rolls Kheer rice Kulfi malai Kulfi mango Malpua Sandesh Shrikhand Til laddu Caloric value Portion size(g) Energy(Kcal) 100 570 100 400 136 100 250 100 194 100 232 40 315 135 460 30 157 14 83 150 345 75 210 70 147 40 342 7 30 105 465 20 55 64

TRAINING LOAD Kpm/min 995 1138 1096 1400 884 913 866 826 727 672 1200 47% 20% 63% 26% 1000 7% 29% 800 600 2. 2 F 2. 5 F 2. 6 F SP LD MD 1537 1833 1756 1155 1410 1356 703 722 666 K. Cal/Day’s Training 9% 400 SP LD MD 0 Kpm/min WR Max 2400 15% 32% 4. 3% 37% 2200 18% 23% 2000 2319 2211 2147 1800 2099 1973 1935 2013 1676 1571 1600 11% 15. 4% SP LD MD 10 1585 1423 1404 0 1500 1328 1299 1452 1282 1216 24 h BMR SP LD MD 4000 3600 (K. Cal) 3200 SP LD MD 54 67 66 49 58 58 43 49 47 TDEE (Kcal/Kg. B. wt) 1400 VO 2 Max O 2 ml/Kg. Bwt 13% 60 10% 4. 7% 50 4% 57. 9 40 52. 1 53. 6 30 49. 4 51. 2 47. 6 20 T. P P. P C. P 2800 2400 2000 SP LD 13% 8% 58. 8 56. 4 52. 1 MD Energy Exp. (K. Cal/d) 42% 48% 30% 27% 13% 3410 3597 3483 2981 3064 2989 2630 2554 2360 SP LD MD YVR et al