This document discusses the importance of physical activity and provides guidance on developing an exercise routine. It begins by outlining the learning objectives, which are to encourage physical activity and illustrate its effects on disease prevention. It then provides an overview of the 2008 Beijing Olympics and defines key terms like physical activity, fitness, and exercise. The document emphasizes that regular physical activity can help prevent common health issues and discusses appropriate aerobic exercise, strength training, and flexibility activities. It also provides tips for safety, injury prevention, and developing an exercise routine for all populations, including those in developing countries or with disabilities.

1. Physical Activity & Health
This lecture has been dedicated to
Olympics games in Beijing, China
Aug 08-24, 2008
By Supercourse Team

2. Physical Activity & Health
Lecture Developers (Supercourse Team)
Soni Dodani MD, PhD
Others: Ali Ardalan, Eugene Shubnikov, Francios
Sauer,Faina Linkov, Mita Lovelaker, Jesse Huang,
Nicholas Padilla, Rania Saad, Ron LaPorte
Questions: Super1@pitt.edu
How to join the Supercourse: www.pitt.edu/~super1/

3. Learning Objectives
 To encourage students to be
physically active
 To illustrate Exercise and its
effect on disease prevention
 To provide examples of simple,
moderate intensity physical
activity
 To encourage regular physical
activity in developing countries
with focus on women
 To encourage physical fitness in
people with disabilities
 To build an Olympic Physical
activity and health supercourse

4. The Olympic Games This Year
Beijing 2008
Numbers
· Population 14,000,000
· Visitors 2-2.5,000,000
· Athletes 18,000
· Helpers 5,000
· Referees 2,500
· Volunteers 6,000
· Journalists 15,000

5. What is Physical Activity
 Physical activity
Bodily movement produced by skeletal
muscles that results in an expenditure of
energy
 Physical fitness
A measure of a person's ability to perform
physical activities that require endurance,
strength, or flexibility.
 Regular physical activity
A pattern of physical activity is regular if
activities are performed in some order
CDC,1997

6. “Physical activity is something you do.
Physical fitness is something you
acquire, a characteristic or an attribute
one can achieve by being physically
active. And exercise is structured and
tends to have fitness as its goal"
Anonymous

7. Spectrum of Physical Activity
and Health
Physically Fit
Physically Active
Physically
disabled
LaPorte RE: Am J Epidemiol. 1984 Oct;120(4):507-17

8. Differences between Exercise
and Sport
Exercise
It’s a form of physical
activity done primarily to
improve one’s health and
fitness.
Sports
Is complex,
institutionalized,
competitive and these
very characteristics works
against moderate and
rhythmical exercise.
CDC 1999

9. Common Reasons Not To
Exercise
 I don’t have the
time
 I don’t like to
sweat
 I’ll look silly
 It hurts
 I don’t know what
to do
 It’s not important

10. Why Exercise ???

11. Do you know?
 13.5 million people have coronary heart
disease.
 1.5 million people suffer from a heart
attack in a given year.
 250,000 people suffer from hip
fractures each year.
 Over 60 million people (a third of the
population) are overweight.
 50 million people have high blood
pressure.
(WHO, 2003)

12. Do you Know that…….
Adjusted RR for CVD Mortality by Fitness and % Body Fat

13. Do you Know that…….
0
0.2
0.4
0.6
0.8
1
1.2
1.4
1.6
1.8
2
lean
<16%
Normal
16-24%
Obese
>24%
Fit
Unfit
Adjusted RR for All-Cause Mortality
by Fitness and % Body Fat

14. Do you know that ……
 Childhood obesity has reached epidemic
proportions in most part of the world
 Children are eating more and exercising less.
 Time spent watching television or using
computers
 This lack coupled with poor dietary habits has
led to significant increases in the number of
children with Type II diabetes and
predisposition to hypertension, coronary artery
disease and others

15. All of these can be Prevented by
Regular Physical Activity !!!

16. How Physical Activity Impacts Health
 Helps control weight.
 Reduces feelings of depression and
anxiety.
 Helps build and maintain healthy bones,
muscles, and joints.
 Reduces the risk of developing colon
cancer.
 Helps reduce blood pressure in people
who already have high blood pressure.
 Causes the development of new blood
vessels in the heart and other muscles.
 Enlarges the arteries that supply blood to
the heart. WHO 2002

17. Health Risk of Physical Inactivity
Leading causes of disease and disability
associated with physical inactivity
1. Coronary Heart Disease (CHD)
2. Stroke
3. Obesity
4. Type II Diabetes
5. Hypertension
6. Colorectal cancer
7. Stress and Anxiety
8. Osteo-arthritis
9. Osteoporosis
10.Low back pain

18. What Can Exercise do for You?
 Reduce the risk of the three leading causes of
death: Heart Disease, stroke, and cancer
 Control or prevent development of Disease
 Enhance Mental Abilities
 Improve Sleeping Habits and Increase Energy
Levels
 Lift Depression and Help Manage Stress
 Control Weight, improving self-image,
appearance and health

19. Exercise & Cardiovascular Disease
FACT
Sedentary lifestyle is a risk factor for
CVD, according to the American Heart
Association
Exercise reduces Blood Pressure
 High blood pressure (above 140/90)
is the main cause of Heart Attack and
Stroke
Exercise prevents Atherosclerosis
(clogged arteries)
 Exercise reduces cholesterol plaques
that clog arteries and can lead to
stroke and heart attack WHO 2002

20. Exercise and Cancer
The Basics
Exercise helps to prevent obesity, a
major risk factor for several types
of cancer
Exercise enhances immune
function
Exercise activates antioxidant
enzymes that protect cells from
free radical damage
WHO 2002

21. Exercise and Diabetes
Increase insulin sensitivity
Control blood glucose
Control Weight/Lower body fat
Reduce risk of cardiovascular disease
WHO 2002

22. Exercise and Depression
Exercise can help prevent depression.
In fact, recent studies have shown that
exercise was found to be just as
effective (despite a slower initial
response) as antidepressant medication
for treatment of depression.
 Exercise reduces health problems , making
you feel better
 Exercise helps you sleep better
 Exercise controls weight, enhancing self-
esteem
WHO 2002

23. Exercise and Your Mind
 Short-term benefits:
 Boost alertness (possibly by triggering the
release of epinephrine and nor
epinephrine)
 Improve memory
 Improve intellectual function
 Spark creativity
 Long-term benefits:
 Exercise has been shown to slow and even
reverse age-related decline in mental
function and loss of short-term memory
A report of Surgeon general, Physical Activity
and health, 1996

24. Opportunities for Physical
Activity
 At work
 For transport
 In domestic duties
 In leisure time
The majority of people do very little or
no physical activity in any of these
domains

25. Getting Started….Setting Goals
 What will motivate you?
Think about your reasons for
exercising
Are your goals important enough to
keep you motivated long-term?
 Think short-term and long-term
How will you benefit from your
fitness plan day-to-day?
In 1 year? In 5 years? In 10 years?

26. Before You Start...
 If you are over 40 or have health
problems (heart disease, high
blood pressure, diabetes, obesity,
muscle or joint problems) see a
physician before beginning
exercise
 Be informed
 Learn as much as you can about
exercise by reading and talking
to other people
 Learn safety precautions before
you do any exercise

27. Fitness Equipment / Safety
Fitness Equipment / Safety
 Buy Appropriate SHOES
 Wear Comfortable Clothing
 TOO HOT! TOO COLD!
 Run and Walk with a Friend
More fun, safer, with a physical and
mental support system
 Night Time: stay to the well lit areas
 Select activities that are fun ………..
To YOU!

28. Get Moving!
 Components of an exercise
program
 Aerobic Activity
 Strength Training
 Flexibility Training
Use an exercise log to help
you plan and keep track of
your exercise program
WHO 2002

29. Aerobic Activity
Definition
Continuous movement that uses big
muscle groups and is performed at an
intensity that causes your heart, lungs,
and vascular system to work harder than
at rest
Cardio respiratory Fitness is built through
aerobic exercise
Aerobic exercise conditions and
strengthens our heart, respiratory system,
muscles, and immune system
CDC physical activity report 1999

30. Types of Aerobic Exercise
Outdoor Activities
 Walking
 Jogging/running
 Bicycling
 Swimming
 Basketball
 Soccer
 Jumping Rope
Indoor Activities
 Treadmill machine
 Stair climbing
machine
 Stationary bike
 Elliptical trainer
 Rowing machine
 Aerobics, boxing...

31. Strength Training
Definition
Muscle work against resistance that
improves strength and endurance
 Strength allows us to move, and endurance
allows us to perform work over time
Muscles = 40% of our lean body mass
Use it or lose it: unused muscle disappears
(atrophy)

32. Types of Strength Training
Free Weights
 use of dumbbells and/or bars with
weights on the ends
 involves balance and coordination;
useful for enhancing function in daily
activities and recreational sports
 Bonuses: convenient, cheap, and
provides a wide variety of exercises that
work several muscle groups together
Your body, your weight
 The most convenient form of resistance
exercise
 Pushups, pull-ups,. Lunges, squats….

33. Flexibility Training
Flexibility = The ability to move a joint
through its range of motion
 We lose flexibility with disuse and aging
Benefits
 Decreased chance of muscular injury,
soreness, and pain
 Helps prevent and reduce lower back pain
 Improves joint health (tight muscles stress
our joints)
Activities stretching, yoga, pilates, tai chi

34. How Much and How Hard?
Frequency: 3-5 days per week
 Aerobic exercise: a minimum if 3 days a
week are necessary to reach most exercise
goals and minimize health benefits
 Strength training: a minimum of 2 days per
week
 Flexibility training: a minimum of 3-5 days
per week
 Duration
 Aerobic: 20-60 minutes of continuous
aerobic activity
 Strength: 1-3 sets of 8-12 repetitions
 Stretching: Stretch all muscle groups and
hold positions for 10-30 seconds

35. Timing Questions
 What time of day is best?
 Choose the most convenient time for your
schedule
 Choose a regular time--the same time every
day
 Timing may depend on the activity you
choose
 Can I eat before exercise?
 It is best not to eat a meal for 2 hours
beforehand
 Be sure to drink plenty of water before and
during exercise
 Should I exercise when I’m sick?
 No, especially if you have a fever

36. Exercise for people with special
needs
 People with disabilities are less likely
to engage in regular moderate
physical activity than people without
disabilities, yet they have similar
needs to promote their health and
prevent unnecessary disease
Exercise is for everyone!!!!!!!
Individuals who have physical
disabilities or chronic, disabling
conditions such as arthritis can
improve muscle stamina and strength
with regular physical activity

37. Exercise for people with special needs
 People with disabilities should first
consult a physician before beginning
a program of physical activity to
which they are unaccustomed
 Provide community-based programs
to meet the needs of persons with
disabilities.
 Ensure that environments and facilities
conducive to being physically active are
available and accessible to people with
disabilities, such as offering safe,
accessible, and attractive trails for
bicycling, walking, and wheelchair
activities.
"You don't stop exercising because you grow old.
You grow old because you stop exercising." Anonymous

38. Exercise for Women in developing
countries
There has been several studies which
have shown that less emphasis is
given to exercise especially in women
 The reasons are several and most
important one is awareness.
 Women sports are not encouraged
in most of developing countries
 There is stigma that women should
not be involved in outdoor sports

39. Exercise is for everyone
 There is need for awareness for physical
fitness in developing countries
 Exercise is not only for men but for
everyone
 With commitment, opportunities can be
developed.
 Even shopping malls provide opportunities
for fitness walking
CDC 1997

40. Health Risks of Physical Activity
 Most musculo-skeletal injuries sustained
during physical activity are likely to be
preventable
 Injuries sustained during competitive
sports have been shown to increase the
risk of developing osteoarthritis
 Serious cardiac events can occur with
physical exertion.
The overall benefit of regular physical
activity is lower all-cause mortality

41. Injury
 Prevention
 exercise regularly
 gradually increase
intensity
 rest between sessions
 warm-up and cool
down
 stay flexible
 don’t exercise when
sick
 don’t exercise when
muscles are fatigued
and straining
 know proper form for
any activity you do
 Caring for Injuries
 Rest: stop immediately
 Ice: apply immediately
and repeat every few
hours for 15-20
minutes
 Compress: wrap
injured area with
elastic bandage
 Elevation: raise injured
area above heart
 After 2 days, apply heat
if there is no swelling
 Gradually ease back
into activity when pain
is gone

42. Summary
 Physical inactivity is one of the top 10
leading causes of death and disability in
the developed world
 Exercise improves our body and minds
 Even moderate exercise has many
health benefits
 It is important to set fitness goals that
are realistic and meaningful for you
 It takes time to make fitness part of a
lifestyle, and we will all have ups and
downs in following our exercise
programs
Exercise feels good!

43. “The first wealth is health."
Ralph Waldo Emerson