Key Questions How much physical activity is needed for health benefits?

Key Questions

How much physical activity is needed for health benefits?

Physical Activity and Good Physical Health

At least 30 minutes duration of moderate intensity PA at least five days per week, or 20 minutes of vigorous physical activity at least three times per week

Youth should strive for at least one hour of exercise a day.

– U.S. Department of Health and Human Services

Physical Activity Health Benefits

Regular PA has beneficial effects on most (if not all) organ systems, and helps to prevent a broad range of health problems and diseases.

People of all ages derive substantial health benefits from physical activity.

– U.S. Department of Health and Human Services

Physical Activity Health Benefits

Regular physical activity improves health in the following ways:

Reduces the risk of dying prematurely from heart disease;Reduces the risk of developing diabetes;Reduces the risk of developing high blood pressure;Reduces blood pressure in people who already have high blood pressure;Reduces the risk of developing colon and breast cancer;Helps to maintain a healthy weight;

Physical Activity Health Benefits

Helps build and maintain healthy bones, muscles, and joints;Helps older adults to become stronger and better able to move about without falling;Reduces feelings of depression and anxiety; andPromotes psychological well-being.

– U.S. Department of Health and Human Services

Physical Activity Health Benefits

Regular PA is associated with lower mortality rates for both older and younger adults.

Even those who are moderately active on a regular basis have lower mortality rates than those who are least active.

– U.S. Department of Health and Human Services

Key Question

How does physical activity reduce disease risk?

Physical Activity Health Benefits

Regular PA leads to cardiovascular fitness, which decreases risk of cardiovascular disease mortality in general and coronary artery disease mortality in particular.

– U.S. Department of Health and Human Services

Medical Benefits.

Acts as an effective deterrent to coronary artery disease due to its positive effects on blood lipids, blood volume, and total hemoglobin

Physical Activity and CAD

Individuals who exercise regularly reduce their relative risk of developing CAD by a factor of 1.5 to 2.4.

(American Heart Association 1995)

Physical Activity and Lipid Profiles

Regular physical activity positively affects lipid metabolism.

HDL-C increases in response to endurance training.

Medical Benefits.

Important in the treatment of patients with CAD or those who are at increased risk for developing CAD.

Physical Activity and CAD

People who exercise as part of their rehabilitation following a MI have improved survival rates

Physical Activity and Good Physical Health

Regular physical activity can prevent or delay the development of high blood pressure, and reduces blood pressure in persons with hypertension.

– U.S. Department of Health and Human Services

Physical Activity and Hypertension

Regular physical activity does not lower blood pressure which is already normal.

Blood Pressure LDL Interaction

Those with high blood pressure, elevated LDL-cholesterol or both have a 1.95, 1.70, and 3.31 times higher risk of having a heart attack than those without either of the two conditions.

• (2004)

Physical Activity and Good Physical Health

Regular physical activity is also important for maintaining muscle strength, joint structure, joint functioning, and bone health.

Weight-bearing physical activity is essential for normal skeletal development during childhood and adolescence and for achieving and maintaining peak bone mass in young adults.

– U.S. Department of Health and Human Services

Physical Activity and Good Physical Health

Among post-menopausal women, exercise, especially muscle strengthening (resistance) activity, may protect against the rapid decline in bone mass.

However, data on the effects of exercise on post-menopausal bone loss are not clear-cut and the timing of the intervention (e.g., stage of menopausal transition) can influence the response.

– U.S. Department of Health and Human Services

Physical Activity and Good Physical Health

PA including muscle-strengthening exercise appears to protect against falling and fractures among the elderly, probably by increasing muscle strength and balance.

PA may also be beneficial for many people with arthritis.

– U.S. Department of Health and Human Services

Physical Activity and Good Physical Health

Link between PA and academic performanceHealthy learnersBrain-based research

Psychological Benefits.

Improves cognitive function.

Promotes changes in brain structure and function in infants and young children.

Psychological Benefits.

Provides sensory stimulation that is essential for the optimal growth and development of the young nervous system.

Psychological Benefits.

Promotes early cognitive function through imitation, symbolic play, development of language, and the use of symbols.

Psychological Benefits

Assists in the development and refinement of perceptual abilities involving vision, balance, and tactile sensations.

Psychological Benefits.

Aids the development of cognition through opportunities to develop learning strategies, decision making, acquiring, retrieving, and integrating information and solving problems.

Physical Activity and Good Physical Health

Studies have found participation in physical activity increases adolescents self-esteem and reduces anxiety and stress.

– U.S. Department of Health and Human Services

Physical Activity and Good Physical Health

Through its effects on mental health, physical activity may help increase students capacity for learning.

Spending more time in physical education did not have harmful effects on the standardized academic achievement test scores of elementary school students;

in fact, there was some evidence that participation in a two-year health-related physical education program had several significant favorable effects on academic achievement.

– U.S. Department of Health and Human Services

Physical Activity and Good Physical Health

Participation in physical activity and sports can promote social well-being, as well as good physical and mental health, among young people.

– U.S. Department of Health and Human Services

Physical Activity Health Benefits

Research has shown that students who participate in interscholastic sports are less likely to be regular and heavy smokers or use drugs, and are more likely to stay in school and have good conduct and high academic achievement.

Physical Activity and Good Physical Health

Sports and physical activity programs can introduce young people to skills such as teamwork, self-discipline, sportsmanship, leadership, and socialization.

– U.S. Department of Health and Human Services

Lack of recreational activity, may contribute to making young people more vulnerable to gangs, drugs, or violence.

Sociological Benefits.

Improves self-discipline.Can be a social experience.

Physical Activity and Good Physical Health

Regular physical activity reduces morbidity and mortality from mental health disorders.

Physical Activity and Good Physical Health

In adults with affective disorders, physical activity has a beneficial effect on symptoms of depression and anxiety.

Animal research suggests that exercise may stimulate the growth of new brain cells that enhance memory and learning,two functions hampered by depression.

Clinical studies have demonstrated the feasibility and efficacy of exercise as a treatment for depression in older men and women.

– U.S. Department of Health and Human Services

Physical Activity and Good Physical Health

Regular physical activity may also reduce risk of cognitive decline in older adults

Among people who suffer from mental illness, physical activity appears to improve the ability to perform activities of daily living.27

– U.S. Department of Health and Human Services

Key Points

Because physical inactivity is a risk factor for many diseases and conditions, making physical activity an integral part of daily life is crucial.

Physical activity need not be strenuous to be beneficial.

Key Points

People of all ages benefit from moderate physical activity, such as 30 minutes of walking five or more times a week.

Key PointsIn addition, physical activity does not need to be sustained for long periods of time in order to provide health benefits.

Repeated shorter bursts of moderate intensity activity also yield health benefits.

In other words, walking in two 15-minute segments or three 10-minute segments is beneficial.

Key Points

Both the public and private sectors will need to band together to promote more healthy habits for those of all ages.

Encouraging more activity can be as simple as establishing walking programs at schools, worksites and in the community.

Key Points

Some communities have an existing infrastructure that supports physical activity, such as sidewalks and bicycle trails, and work sites, schools, and shopping areas in close proximity to residential areas.

Key Points

Community amenities need to be developed to foster walking, cycling, and other types of exercise as a regular part of daily activity.

Key Points

Schools provide many opportunities to engage children in physical activity as well as healthy eating.

For adults, worksites provide opportunities to reinforce the adoption and maintenance of healthy lifestyle behaviors.

Key Points

Change needs to take place at the individual and family level.

Each person must understand the value of physical activity for health and well-being and commit to a lifestyle that is truly active.

Recommendations

Basic Health BenefitsTo benefit health and prevent disease, every U.S. adult should accumulate at least 30 minutes of at least moderate intensity physical activity on at least five days of the week.

Recommendations

Modest health benefits can be realized by exercising enough to burn as few as 150 kcals a day, or 1000 kcals a week.

Recommendations

This amount of physical activity decreases the risk of coronary heart disease by 50% and the risk of hypertension, diabetes, and colon cancer by 30%.

(U.S. Dept. of Health and Human Services 1996)

Recommendations

The Exercise and Physical Activity PyramidFrom: Rauramaa, R. & Leon, A.S. (1996) Physical Activity and risk of cardiovascular disease in middle aged individuals. Sports Medicine; 22(2):65-69.

Recommendations

High intensity training and competitive sports require a solid fitness base to prevent injury, and offer relatively few health benefits.

Most people should engage in these activities sparingly.

Healthy People 2010

There are currently 12 objectives related to Physical Activity and Fitness.

See next set of notes

Surgeon General’s Report (July, 1996).

a. “..communities should provide quality, preferably daily, K-12 physical education classes and hire physical education specialists to teach them.”

Surgeon General’s Report

b. “People who are usually inactive can improve their health and wellbeing by becoming even moderately active on a regular basis.”

Surgeon General’s Report

c. “Physical activity need not be strenuous to achieve health benefits.”d. “Greater health benefits can be achieved by increasing the amount (duration, frequency, or intensity) of physical activity.”

CDC&P

Guidelines for School and Community Health Programs to Promote Lifelong Physical Activity Among Young People (1997).a. “Daily physical education programs for all children in kindergarten through 12th grades.”

CDC&P

b. “Eliminate or sharply reduce the practice of granting exemptions for physical education classes.”

CDC&P

c. “Increase the amount of time that students are active in physical education classes.”

NASPE Shape of the Nation Report (1997).

Most states are not living up to recommendations of the U.S. Surgeon General’s Report on Physical Activity and Centers for Disease Control and Prevention to require daily physical education for all students in kindergarten through 12th grade.