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Insp Dr Mahadev Deuja
Saturday, July 13, 2019
Daily exercise and health
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Introduction
• Physical Activity Guidelines for Americans recommendations on how everyone
can improve their health through regular physical activity.
• Understand the benefits of physical activity
• How to make it a part of their regular routine.
Objectives
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Physical activity includes exercise as well as other activities which involve
bodily movement and are done as a part of playing, working, active
transportation, house chores and recreational activities.
• Exercise is a subcategory of physical activity that is planned, structured,
repetitive and purposeful with the objective of improving or maintaining one or
more components of physical fitness.
Introduction
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Aerobic
• Muscle strengthening
• Bone strengthening
Types
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Definition:
o Activity in which the body’s large muscles move in a rhythmic manner for a sustained period
of time.
• Examples:
o Brisk walking
o Running/jogging
o Swimming
o Bicycling
Types of Activity: Aerobic
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Definition:
o Physical activity, including exercise, that increases skeletal muscle strength, power,
endurance, and mass.
• Examples:
o Lifting weights
o Using resistance bands
o Bodyweight exercises
o Carrying heavy loads
o Heavy gardening
Types of Activity: Muscle-Strengthening
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
Types of Activity: Bone-Strengthening
• Definition:
o Physical activity that produces an
impact or tension force on the bones
that promotes bone growth and
strength.
o Also called weight-bearing or weight-
loading activity
• Note: bone-strengthening activities can also
be aerobic and muscle strengthening.
• Examples:
o Running
o Jumping Rope
o Lifting Weights
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• You all know physical activity helps to stay healthy.
• But did you know it can help you feel better right away?
• So get more active — and start feeling better.
Benefits
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• And over time, physical activity can help you live a longer, healthier life.
Benefits cont…..
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Physical activity can make daily life better.
• When you’re active and strong, it’s easier to:
Benefits cont….. (esp for older adults)
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• You know kids need physical activity to grow up strong and healthy.
• But did you know it can help them feel better right away?
Benefits …(kids)
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
How much activity? (adult)
Or get the same benefits in half the time. If you step it up to vigorous-intensity aerobic
activity, aim for at least 75 minutes a week.
And
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
How much activity? (older adult)
• Break it up over the whole week however you want!
And
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Should engage in regular physical activity according to their
abilities and should avoid inactivity.
• Can consult a health care professional or physical activity
specialist about the types and amounts of activity appropriate.
How much activity? (With Chronic Health Conditions and
Adults With Disabilities not able to meet the above key
guidelines)
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Kids and teens ages 6 to 17 need at least 60 minutes every day.
• Most of it can be moderate-intensity aerobic activity. Anything that gets their
heart beating faster counts.
• At least 3 days a week, encourage your kids to step it up to vigorous-intensity
aerobic activity.
How much activity? (Children and Adolescents )
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• As part of their daily 60 minutes, kids and teens also need:
How much activity? (Children and Adolescents )…cont
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Younger kids love to be active naturally!
• Aim to keep them moving 3 hours a day — and more is better
• Limit time when they’re just sitting around (like screen time)
How much activity? (Preschool-Aged Children )
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic
activity a week.
• Preferably, aerobic activity should be spread throughout the week.
• Should be under the care of a health care provider who can monitor the
progress of the pregnancy.
• Can consult their health care provider about whether or how to adjust their
physical activity.
How much activity? (Women During Pregnancy and the
Postpartum Period )
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
Benefits of Physical Activity for Adults and Older Adults
• Lower risk of all-cause mortality
• Lower risk of cardiovascular disease mortality
• Lower risk of cardiovascular disease (including
heart disease and stroke)
• Lower risk of hypertension
• Lower risk of type 2 diabetes
• Lower risk of adverse blood lipid profile
• Lower risk of cancers of the bladder,* breast, colon,
endometrium,* esophagus,* kidney,* lung,* and
stomach*
• Improved cognition*
• Reduced risk of dementia (including Alzheimer’s
disease)*
• Improved quality of life
• Reduced anxiety
• Reduced risk of depression
• Improved sleep
• Slowed or reduced weight gain
• Weight loss, particularly when combined with reduced
calorie intake
• Prevention of weight regain following initial weight loss
• Improved bone health
• Improved physical function
• Lower risk of falls (older adults)
• Lower risk of fall-related injuries (older adults)*
*New health benefit
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
Brain Health
Outcome Population Benefit Acute Habitual
Cognition
Children ages 6 to
13 years
Improved cognition (performance on academic
achievement tests, executive function, processing
speed, memory)
• •
Cognition Adults
Reduced risk of dementia (including Alzheimer’s
disease) •
Cognition
Adults older than
age 50 years
Improve cognition (executive function, attention
memory, crystallized intelligence,* processing speed) •
Quality of life Adults Improved quality of life •
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
Brain Health, cont.
Outcome Population Benefit Acute Habitual
Depressed
mood and
depression
Children ages 6 to 17
years and adults
Reduced risk of depression
Reduced depressed mood •
Anxiety Adults
Reduced short-term feeling of anxiety (state
anxiety) •
Anxiety Adults
Reduced long-term feeling and signs of anxiety
disorders •
Sleep Adults
Improved sleep outcomes (increased sleep
efficiency, sleep quality, deep sleep; reduced
daytime sleepiness frequency of use of
medication to aid sleep
•
Sleep Adults
Improved sleep outcomes that increase with
duration of acute episode •
Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Meadows A. Weight stigma and physical health: an unconsidered 'obesity' cost :
Letter to the Editor: Response to Singh et al. (2018). Is there more to the
equation? Weight bias and the costs of obesity. Canadian Journal of Public
Health. https://doi.org/10.17269/s41997-018-0146-2. Online first: 26 October
2018. Can J Public Health. 2019;
References

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Daily exercise and health

  • 1. Insp Dr Mahadev Deuja Saturday, July 13, 2019 Daily exercise and health
  • 2. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. • Introduction • Physical Activity Guidelines for Americans recommendations on how everyone can improve their health through regular physical activity. • Understand the benefits of physical activity • How to make it a part of their regular routine. Objectives
  • 3. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. • Physical activity includes exercise as well as other activities which involve bodily movement and are done as a part of playing, working, active transportation, house chores and recreational activities. • Exercise is a subcategory of physical activity that is planned, structured, repetitive and purposeful with the objective of improving or maintaining one or more components of physical fitness. Introduction
  • 4. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. • Aerobic • Muscle strengthening • Bone strengthening Types
  • 5. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. • Definition: o Activity in which the body’s large muscles move in a rhythmic manner for a sustained period of time. • Examples: o Brisk walking o Running/jogging o Swimming o Bicycling Types of Activity: Aerobic
  • 6. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. • Definition: o Physical activity, including exercise, that increases skeletal muscle strength, power, endurance, and mass. • Examples: o Lifting weights o Using resistance bands o Bodyweight exercises o Carrying heavy loads o Heavy gardening Types of Activity: Muscle-Strengthening
  • 7. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. Types of Activity: Bone-Strengthening • Definition: o Physical activity that produces an impact or tension force on the bones that promotes bone growth and strength. o Also called weight-bearing or weight- loading activity • Note: bone-strengthening activities can also be aerobic and muscle strengthening. • Examples: o Running o Jumping Rope o Lifting Weights
  • 8. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. • You all know physical activity helps to stay healthy. • But did you know it can help you feel better right away? • So get more active — and start feeling better. Benefits
  • 9. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. • And over time, physical activity can help you live a longer, healthier life. Benefits cont…..
  • 10. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. • Physical activity can make daily life better. • When you’re active and strong, it’s easier to: Benefits cont….. (esp for older adults)
  • 11. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. • You know kids need physical activity to grow up strong and healthy. • But did you know it can help them feel better right away? Benefits …(kids)
  • 12. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. How much activity? (adult) Or get the same benefits in half the time. If you step it up to vigorous-intensity aerobic activity, aim for at least 75 minutes a week. And
  • 13. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. How much activity? (older adult) • Break it up over the whole week however you want! And
  • 14. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. • Should engage in regular physical activity according to their abilities and should avoid inactivity. • Can consult a health care professional or physical activity specialist about the types and amounts of activity appropriate. How much activity? (With Chronic Health Conditions and Adults With Disabilities not able to meet the above key guidelines)
  • 15. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. • Kids and teens ages 6 to 17 need at least 60 minutes every day. • Most of it can be moderate-intensity aerobic activity. Anything that gets their heart beating faster counts. • At least 3 days a week, encourage your kids to step it up to vigorous-intensity aerobic activity. How much activity? (Children and Adolescents )
  • 16. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. • As part of their daily 60 minutes, kids and teens also need: How much activity? (Children and Adolescents )…cont
  • 17. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. • Younger kids love to be active naturally! • Aim to keep them moving 3 hours a day — and more is better • Limit time when they’re just sitting around (like screen time) How much activity? (Preschool-Aged Children )
  • 18. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. • At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week. • Preferably, aerobic activity should be spread throughout the week. • Should be under the care of a health care provider who can monitor the progress of the pregnancy. • Can consult their health care provider about whether or how to adjust their physical activity. How much activity? (Women During Pregnancy and the Postpartum Period )
  • 19. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. Benefits of Physical Activity for Adults and Older Adults • Lower risk of all-cause mortality • Lower risk of cardiovascular disease mortality • Lower risk of cardiovascular disease (including heart disease and stroke) • Lower risk of hypertension • Lower risk of type 2 diabetes • Lower risk of adverse blood lipid profile • Lower risk of cancers of the bladder,* breast, colon, endometrium,* esophagus,* kidney,* lung,* and stomach* • Improved cognition* • Reduced risk of dementia (including Alzheimer’s disease)* • Improved quality of life • Reduced anxiety • Reduced risk of depression • Improved sleep • Slowed or reduced weight gain • Weight loss, particularly when combined with reduced calorie intake • Prevention of weight regain following initial weight loss • Improved bone health • Improved physical function • Lower risk of falls (older adults) • Lower risk of fall-related injuries (older adults)* *New health benefit
  • 20. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. Brain Health Outcome Population Benefit Acute Habitual Cognition Children ages 6 to 13 years Improved cognition (performance on academic achievement tests, executive function, processing speed, memory) • • Cognition Adults Reduced risk of dementia (including Alzheimer’s disease) • Cognition Adults older than age 50 years Improve cognition (executive function, attention memory, crystallized intelligence,* processing speed) • Quality of life Adults Improved quality of life •
  • 21. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. Brain Health, cont. Outcome Population Benefit Acute Habitual Depressed mood and depression Children ages 6 to 17 years and adults Reduced risk of depression Reduced depressed mood • Anxiety Adults Reduced short-term feeling of anxiety (state anxiety) • Anxiety Adults Reduced long-term feeling and signs of anxiety disorders • Sleep Adults Improved sleep outcomes (increased sleep efficiency, sleep quality, deep sleep; reduced daytime sleepiness frequency of use of medication to aid sleep • Sleep Adults Improved sleep outcomes that increase with duration of acute episode •
  • 22. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. • Meadows A. Weight stigma and physical health: an unconsidered 'obesity' cost : Letter to the Editor: Response to Singh et al. (2018). Is there more to the equation? Weight bias and the costs of obesity. Canadian Journal of Public Health. https://doi.org/10.17269/s41997-018-0146-2. Online first: 26 October 2018. Can J Public Health. 2019; References

Editor's Notes

  1. The evidence now indicates that meeting the recommendations in the Physical Activity Guidelines for Americans consistently over time can lead to even more health benefits for adults and older adults. New research also strengthens the evidence for previously reported benefits. (new benefits in bold) For adults, physical activity helps prevent eight types of cancer (bladder, breast, colon, endometrium, esophagus, kidney, stomach, and lung) and improve quality of life for cancer survivors; reduces the risk of dementia (including Alzheimer’s disease), all-cause mortality, heart disease, stroke, high blood pressure, type 2 diabetes, and depression; and improves bone health and physical function. For older adults, physical activity also lowers the risk of falls and injuries from falls. For pregnant women, physical activity reduces the risk of postpartum depression. For all groups, physical activity helps maintain a healthy weight.
  2. New evidence on the relationship between physical activity and brain health has emerged since the last edition of the Guidelines. Some effects can be seen immediately after a bout of moderate-to-vigorous physical activity, such as improved aspects of cognitive function in youth. Regular physical activity improves aspects of cognition throughout the lifespan. Additionally, physically active adults and older adults are likely to report having a better quality of life.
  3. Anxiety and anxiety disorders are the most prevalent mental disorders. Short-term feelings of anxiety are reduced immediately following a bout of moderate-to-vigorous physical activity, and regular physical activity has positive effects on long-term feelings of anxiety. Habitual physical activity also reduces symptoms of diagnosed anxiety and depression in adults, and can reduce the risk of developing depression. Additionally, physical activity can help improve sleep outcomes. It doesn’t matter when activity is performed. Benefits are similar for physical activity performed more than 8 hours before bedtime, 3 to 8 hours before, and less than 3 hours before bedtime.