Physical Activity & Exercise

1. Physical Activity & Exercise By: Joseph M. Kalscheur

3. What does it mean to be active? • Physical activity: • To engage in physically energetic pursuits… • Example: gardening, walking the dog, raking leaves, taking the stairs. • Exercise: • Is a form of physical activity that is specifically planned, structured, and repetitive. • Example: weight training, aerobics classes, yoga, etc.

4. Moving your body.

5. As we move forward… • I encourage you to keep an open-mind. • Ask questions at anytime!!

6. Physiological perspective on physical activity • ‘Cave-Man’ Philosophy • Hunters and Gathers • Survival is dependent on being physical activity • Our bodies are programed to move and be active. • Need to find ways to incorporate physical activity even with all of the luxuries of modern technology. • Is exercise the magic pill? Lets take a closer look and see what we can find…

7. Why should I even bother to exercise and/or be physically active? • Many know that exercise is important to our health, yet few understand why such a behavior can be so powerful. • Lets take a quick look at how exercise can effect… • Heart Disease (leading cause of death in USA) • Cancer (2nd leading cause of death in USA) • Diabetes (7th leading cause of death in USA) • Osteoporosis • Cognition • Depression • And more…

8. Heart Disease • Numerous studies have shown that exercising can cut the risk of heart disease by almost 50%. • Meta-analysis of 9 different studies, including 801 patients with heart failure demonstrated a 35% reduction in mortality in those patients who underwent exercise training compared with those who did not (JCRP). • Graph below shows that as your physical fitness (exercise capacity) increases, the risk of dying decreases.

9. Cardiorespiratory Responses to Exercise/Physical Activity • What is the role of the heart? (show model) • What happens to the heart in response to acute exercise? https://www.youtube.com/watch?v=_AXQnM-jai0 (1.52) • Overtime… • Heart muscle gets stronger  becomes more efficient • Increase capillary density in skeletal muscleO2 delivered faster • Decrease heart rate and blood pressure at a given submaximal intensity (i.e. elite endurance runners) • Blood vessels retain greater elasticity decrease risk of blockage • Increased exercise threshold for the accumulation of lactate in the blood (less sore when doing more)

10. Cancer • Decreased risk of colon cancer by almost 50% and breast cancer by about 30% from observational studies. • Exercise been shown to lower risk of cancer recurrence or death in colon, prostate, and breast cancer survivors.

11. Diabetes • The famous study – Diabetes Prevention Trial – showed that exercise and diet cuts the risk of diabetes by almost 60% compared to a 30% reduction for patients who just took Metformin.

12. Osteoporosis • Osteoporosis is a disease that is characterized by the loss of bone density which can lead to bone fractures. • Exercise, particularly weight baring exercises can be beneficial to prevent and treat osteoporosis bone density. (show model)

13. Cognition/Depression • Cognition = big word for mental processes like memory, learning, attention, etc. • Many studies have suggested that exercise plays an important role in maintaining brain function and lowering risk of dementia. • Exercise has been noted to be as effective as taking an anti-depressant drug for mild to severe depression. • Natural release of endorphins

14. Basic Exercise Essentials • Spend a few minutes at the beginning and end of your routine to warm up and cool down! (workout sandwich) • Warm up (Top bun) • Workout! (Meat and cheese) • Cool down (Bottom bun) • Be versatile and try to incorporate all four types of movements into your weekly routine. All 4 play-off each other.

15. 4 Major Classifications of Physical Activity • Endurance – movement that works to fundamentally improve cardiorespiratory function. • Strength training– use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. • Balance – works to improve proprioception and mind-muscle connection • Flexibility – helps maintain your bodies ability to move a joint through its complete range of motion.

16. Endurance (aerobic activity) • Recommended amount for adults from CDC: • 2.5 hours (150 min) of moderate-intensity per week OR • 1.25 hours (75 min) of vigorous-intensity per week • Examples: • Walking, jogging, swimming, raking, dancing, playing tennis, kayaking, hiking, cardio equipment • Safety First: • Lesson to your body. • Use target heart rate as a guild. Also consult with your physician.

17. Strength Training • Recommended amount for adults (CDC): • 30 minutes ; 2 or more days a week that work all major muscle groups • Avoid exercising the same muscle group 2 days in a row • Examples: • lifting weights, resistance bands, body weight vs. gravity • Safety First: • Start out at a lighter weight, or no weight at all and them progressively build up from there.

18. Balance & Flexibility • Recommended amount of balance exercise: • Can overlap with the lower-body strength exercises. • 2 or more days per week but not on any 2 days in a row. • Recommended amount of flexibility: • 3-5 times each workout period

19. Making it apart of your life • Choose activities that you enjoy doing. • On back of target heart rate sheet list all the activates that you enjoy doing or are currently committed to. • Find out what motivates you to move. Ex) Health, family, freedom, etc. • Wright those things down on same sheet. • Set goals that are realistic, measurable, specific based on your personal needs, interests, motives. • Use page 103 in book • Construct a Exercise and Physical Activity Plan to meet your goals. • Use pages 104-107 in book

20. Managing your progress • Talk test • Target Heart Rate • Monthly Testing (p. 108 in book) • Continually update/monitor your goals. • HAVE FUN!! 

21. Magic Pill? Is there any pill out there which can prevent and/or treat so many major diseases, improve quality of life, has almost zero side effects, and costs almost nothing? … I will let you decide.