TOPIC TWO and THREE VALUE OF PHYSICAL ACTIVITY.pdf

Copyright © 2010 Pearson Education, Inc.
written by Bridget Melton, Georgia Southern University
Lecture Outline
Chapter 2 & 3
Comprehensive
Fitness:
Health Benefits of
Lifetime Fitness
Program

Objectives
•Describe the benefits of regular physical activity,
including improvements in:
a. Physical health
b. Mental health
c. Stress management, and
d. Life span.

Dr. Juliah Githang'a 1/23/2025

Figure 6.9
Minimize inactivity
Strength and Flexibility: 2–3 days/week
Cardiorespiratory endurance: Exercise 20–60 minutes 3–5 days/week
Physical activity: Accumulate 60 minutes nearly every day
Physical activity
pyramid

You know exercise is good for you, but do you
know how good?

Benefits of Regular Physical Activity
•Improved cardiorespiratory fitness & boosts energy
•Reduced cancer risk & improves immunity
•Promotes better sleep & improved sex life
•Improved bone & muscle mass
•Improved weight control
•Prevention of diabetes & metabolic syndrome
•Boosts healthy pregnancy
•Improved mental health and stress management
•Longer life span & reduces functional limitations

Some Health Benefits of Regular Activity

The Benefits and Significance of Adequate
Physical Activity

•Walking, cycling, aerobic dance, basketball,
hockey, hiking, jogging, running, karate,
rope skipping, rugby, cross country, soccer,
swimming, wrestling.

•Regular physical activity is one of the most
important things you can do for your health.
•It can help:

1. Control Your Weight
•Both diet and physical activity play a critical role in
controlling your weight.
•You gain weight when the calories you burn, are
less than the calories you eat or drink.
•When it comes to weight management, people
vary greatly in how much physical activity they
need.
•You may need to be more active than others to
achieve or maintain a healthy weight.

•To maintain your weight:
-Work your way up to 150 minutes of moderate-
intensity aerobic activity, 75 minutes of vigorous-
intensity aerobic activity, or an equivalent mix of the
two each week.
•Activity can help you maintain your weight over
time.
•However, the exact amount of physical activity
needed to do this is not clear since it varies greatly
from person to person.

•To lose weight and keep it off:
-You will need a high amount of physical activity
unless you also adjust your diet and reduce the
amount of calories you're eating and drinking.
•Getting to and staying at a healthy weight requires
both regular physical activity and a healthy eating
plan.
NOTE: The CDC has some great tools and
information about nutrition, physical activity and
weight loss.

2. Reduce Risk of Cardiovascular
Disease
•Heart disease and stroke are two of the leading
causes of death.
• But following the Guidelines and getting at least
150 minutes a week (2 hours and 30 minutes) of
moderate-intensity aerobic activity can put you at a
lower risk for these diseases.
•You can reduce your risk even further with more
physical activity.
•Regular physical activity can also lower your blood
pressure and improve your cholesterol levels.

3. Reduce risk of Type 2 Diabetes and
Metabolic Syndrome
•Regular physical activity can reduce your risk of
developing type 2 diabetes and metabolic
syndrome.
•Metabolic syndrome is a condition in which you
have some combination of:
too much fat around the waist,
high blood pressure,
low HDL cholesterol,
high triglycerides, or
high blood sugar.

•Research shows that lower rates of these
conditions are seen with 120 to 150 minutes (2
hours to 2 hours and 30 minutes) a week of at
least moderate-intensity aerobic activity.
•And the more physical activity you do, the lower
your risk will be.

4. Reduce Risk of Some Cancers
•Being physically active lowers risk for two types of
cancer: colon and breast.
•Research shows that:
Physically active people have a lower risk of colon
cancer than do people who are not active.
Physically active women have a lower risk of
breast cancer than do people who are not active.
•Reduce risk of endometrial and lung cancer.

5. Strengthen Your Bones and Muscles
•As you age, it's important to protect your bones,
joints and muscles.
•Not only do they support your body and help you
move, but keeping bones, joints and muscles
healthy can help ensure that you're able to do your
daily activities and be physically active.
•Aerobic, muscle-strengthening and bone-
strengthening physical activity of at least a
moderately-intense level can slow the loss of bone
density that comes with age.

•Build strong, healthy muscles.
•Muscle-strengthening activities can help you
increase or maintain your muscle mass and
strength.
•Slowly increasing the amount of weight and
number of repetitions you do will give you even
more benefits, no matter your age.

6. Exercise boosts energy
•Winded by grocery shopping or household
chores?
•Regular physical activity can improve your muscle
strength and boost your endurance.
•Exercise and physical activity deliver oxygen and
nutrients to your tissues and help your
cardiovascular system work more efficiently.
•And when your heart and lungs work more
efficiently, you have more energy to go about your
daily chores.

7. Improve Your Mental Health and Mood
•Regular physical activity can help keep your
thinking, learning, and judgment skills sharp as
you age.
•It can also reduce your risk of depression and may
help you sleep better.
•Aerobic or a mix of aerobic and muscle-
strengthening activities 3 to 5 times a week for 30
to 60 minutes can give you these mental health
benefits.
•Some scientific evidence has also shown that
even lower levels of activity can be beneficial.

•Physical activity stimulates various brain
chemicals (serotonin, endorphins, dopamine) that
may leave you feeling happier and more relaxed.
•You may also feel better about your appearance
and yourself when you exercise regularly, which
can boost your confidence and improve your self-
esteem.

8. Exercise promotes better sleep
•Struggling to fall asleep? Or to stay asleep?
•Regular physical activity can help you fall asleep
faster and deepen your sleep ( stimulates sleep
hormone called melatonin).
•Just don't exercise too close to bedtime, or you
may be too energized to fall asleep.

Tips for a Better Night Sleep:
Shut down light emitting devices 1 hour to
bedtime
Save bedroom for sleep and sex (think relaxation)
Create a bedtime ritual.
Stick to a schedule (waking up & retiring to bed)
Watch what & when to eat (avoid soda, tea,
chocolate, caffeine, alcohol & heavy meal)
Turn out the lights. Light suppresses melatonin.

9. Exercise puts the spark back into your
sex life
Do you feel too tired or too out of shape to enjoy
physical intimacy?
•Regular physical activity can leave you feeling
energized and looking better, which may have a
positive effect on your sex life.
•Regular physical activity can lead to enhanced
arousal due to the release of oxytocin (love
hormone).
•And men who exercise regularly are less likely to
have problems with erectile dysfunction than are
men who don't exercise.

10. Improve Seniors’ Ability to do Daily
Activities and Prevent Falls
•A functional limitation is a loss of the ability to do
everyday activities such as climbing stairs, grocery
shopping, or playing with grandchildren.
•How does this relate to physical activity? If you're
a physically active middle-aged or older adult, you
have a lower risk of functional limitations than
people who are inactive.

11. Increase Chances of Living Longer
•Science shows that physical activity can reduce
risk of dying early from the leading causes of
death, like heart disease and some cancers.
Only a few lifestyle choices have as large an
impact on your health as physical activity. People
who are physically active for about 7 hours a week
have a 40 percent lower risk of dying early than
those who are active for less than 30 minutes a
week.
You can put yourself at lower risk of dying early
by doing at least 150 minutes a week of moderate-
intensity aerobic activity.

12. Boosts a Healthy Pregnancy

13. Exercise can be fun
•Exercise and physical activity can be a fun way to
spend some time.
•It gives you a chance to unwind, enjoy the
outdoors or simply engage in activities that make
you happy.
•Physical activity can also help you connect with
family or friends in a fun social setting.
•So, take a dance class, hit the hiking trails or join a
soccer team.
•Find a physical activity you enjoy, and just do it. If
you get bored, try something new.

14. Creates a balanced life

15. PAIN MANAGEMENT

Exercise and physical activity are a great way to
feel better, gain health benefits and have fun.
As a general goal, aim for at least 30 minutes of
physical activity every day.
If you want to lose weight or meet specific fitness
goals, you may need to exercise more.
Remember to check with your doctor before
starting a new exercise program, especially if you
haven't exercised for a long time, have chronic
health problems, such as heart disease, diabetes
or arthritis, or you have any concerns.

END OF CHAPTER!!

TOPIC TWO and THREE VALUE OF PHYSICAL ACTIVITY.pdf

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