Only 20 minutes
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This document discusses the benefits of physical activity for reducing cardiovascular disease (CVD) risk factors. It recommends that as little as 20 minutes of physical activity per week can provide benefits and that any activity is better than remaining sedentary. Interval training and incorporating both cardio and strength training into a routine are suggested as effective ways to exercise. Common barriers to physical activity and potential strategies to overcome them, such as finding local gyms or exercise classes, are also examined.
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Only 20 minutes
- 1. Only 20 minutes! Dr. Louisa Summers Department of Exercise and Sport Science Eastern Kentucky University
- 3. Benefits of Physical Activity on CVD risk factors
- 6. “None of us want’s to lose our minds.” Eric Larson, Ph.D.
- 7. “Good for the body is the work of body. Good for the soul the work of the soul, and good for either the work of the other. Henry David Thoreau
- 8. “Do you want to live to be 100?”
- 9. Cardiovascular Endurance is good for the body!!
- 10. “The greatest benefit comes from getting off of the couch,” Timothy Church, Ph.D. Pennington Research center Baton Rouge, Louisana.
- 11. Twice per week
- 12. How Low Can I go? • “Only 20 minutes of physical activity per week” • “Just stand up” • “Just do it!”
- 14. The Waist and the • Food diaries losing Battle • Push yourself, Sometimes – Walk 3 minutes, then power walk – repeat 5 times • “Just get rid of your chair”.
- 15. Where and • Walk briskly How? • Pedometers – Neighborhood – Shopping Malls – Track • Jogging, Stationary Biking, Elliptical ? – Former YMCA – Swimming?
- 16. • Gym or YMCA in, Corbin, or Barriers & Strategies for Increased Physical Activity Somerset, London • Curves? • Silver Sneakers in Corbin? – Free to seniors
- 18. Review
- 19. References 1. Reynolds, G. (2012). The first 20 minutes. 2. Reynolds, G. (2013). The New York Times, Sunday February 17, 2013.
- 20. Questions
Editor's Notes
- Good afternoon,Pleasure to address you. My name is Louisa Summers. I am a professor at EKU. I have been in department of exercise and Sport science for 13 years. My training is in Adapted Physical Education and I work to improve Quality of life for Children and Adults with both Physical and intellectual Disabilities with Exercise.
- Today, I want to go over briefly the benefits of Physical Activity and Exercise on CVD risk factors. Discuss the benefits of physical activity on CVHD. To Identify three (3) physical Activity/exercise options in my area. Within a 30 minute drive.Primarily, I want to focus specifically on the NEW Recommendations regarding TIME, TYPE AND INTENSITY. How long? What type? Why? So that when you leave here, you have 3 places that you can tell your patients to and whyWhere they can go?How long they need to exercise?What are they going to get out of it?
- Discuss the benefits of increase physical activity on CVHD. These benefits are not new, what is new. What do we know? Exercise and Physical Activity improves: Decreased blood pressureDecreased LDL cholesterol and increased HDLDecreased insulin resistance – clustering effect -
- Benefits resistance exerciseImproved bone density (decreased risk for osteopenia and osteoporosis)Improved Muscular Strength and EnduranceImproved Flexibility Weights, Ball, Body Weight, Yoga,Tai Chi, Body Recall, Chair YogaBody Weight- CalisthenticsTherapy Ball
- Primarily, I want to focus specifically on the NEW Recommendations regarding TIME, TYPE AND INTENSITY. How long? What type? Why?
- Brain“None of us want’s to lose our minds.” Eric Larson, Ph.DWalking decreases risk of dementia, and delays the onset by five, ten years. Women in their 70”s with vascular disease and multiple risk factors, completed cognitive tests and survey’s of PA over a period of 5 years. “Women that walked decrease their rate of cognitive decline. Cognitive ability decreased but not as fast as the non-active group. Walking around the block, cooking, gardening, all increased cognitive function in older adults. 2. Run, bike, swim, or ellipitical your way from Alzheimer’s. Rats that run, had more new brain cells. Rats that ran were smarter on rat tests.
- Brain“None of us want’s to lose our minds.” Eric Larson, Ph.D3. Exercise improves serotonin, decreases depression. Exercise decreases anxiety. Also improves brains ability to handle stress. Exercise equal to or has better results than medication. 4. Exercise with a group. Rats in shared cages, increased cognitive tests more than the rats exercising alone. 5. 1. Reduced risk of dementia2. improved short-term memory/retention3. Improved concentration
- Ideally, 30 minutes a day – 5 days per week - of moderate activity, brisk walking or lap swimming. (150 minutes).Also, 15 minute walk X 2 times per day. Body does not care. Weight training twice per week to maintain muscle strength3. OR run 75 minutes = 1 hour and 15 minutesTo increase performance = Increase intensity or frequency. Interval workouts. To improve mental health, clean house seems to help. Two studies showed housekeeping improved psychological stress. My house is available for testing.
- Good for the body is the work of body” Good for the soul the work of the soul, an good for either the work of the other. – “Henry David Thoreau”Endurance, cardio, or aerobic exercise = all the same terms to mean the same thing. Single most important factor to determine how long you live. Regardless if you smoke or are overweight. No matter how little the improvement, it still decreases risk for all –cause mortality. 10,000 American males, and 2, 000 Norwegian adults.
- The greatest benefit comes from getting off of the couch,” Timothy Church, Ph.D. Pennington Research center Baton Rouge, Louisana. “Almost all of mortality reductions are due to the first 20 minutes of exercise. “ Frank Booth University of Missouri3 groups of women, age 60-74, NY Times Feb. 17, 2013, exercised 2, 4, 6, per week. Similar time, intensity and types of exercise. Primary benefit was with the women who exercised four days per week. 2 days of cardio and 2 days of weights.
- Weight Training – Machines Twice per weekResistance Exercise – twice per week, no walking (or other endurance), they performed better on tests of mental processing, and MRI’s show changes in areas of decision making. CrunchesSide bridgeBird Dog
- Physical activities were walking, gardening, even housecleaning. The more they did the better. Numbers = 2.5 hours (150 minutes) or half the time 75mins, joggingThree, 10 minutes bouts showed same improvement in cholesterol levels ( HDL levels (Japan) and engineers. it doesn’t matter how, or length of bouts, just do it.
- IntervalsImprove FitnessBurn more caloriesON treadmill – Walk 3 minutes “power walking”, then walk 3 minutes slower. Repeat 5 times. Increase the time of workout, intensity or number of times per week.
- Discuss the benefits of increase physical activity on CVHD. BenefitsDecreased blood pressureDecreased LDL cholesterol and increased HDLDecreased insulin resistanceBenefits resistance exerciseImproved bone density (decreased risk for osteopenia and osteoporosis)Improved Muscular Strength and EnduranceImproved Flexibility
- Questions?