Learning Objectives • Identify four consequences of being physically inactive • List the 10 benefits of regular physical activity • Discuss ways to make to make physical activity a part of your life
Exercise Defined • Planned, structured, or repetitive bodily movement done to improve or maintain physical fitness. Source: ACSM
Don’t Just Do Something, Sit There • More than 60% of American adults are not physically active on a regular basis • Another 25% of American adults are not active at all • Obesity rates have nearly doubled—up from 15% in 1980 to 27% in 1999.) Source: ACSM & CDC
What it Comes Down To • “The cost of physical inactivity, both in terms of dollars and negative health effects is astronomically high. It is only going to continue to increase unless we take action” Source: Craig Palmer, Harris HealthTrends, Inc.
Slow and Steady Wins What? • The cost of obesity on health care spending now exceeds that of smoking. • The monetary cost of heart disease and diabetes alone was over $280 BILLION in 2000. • The entire federal budget allocated for nutrition education equals 1/5 the budget spent marketing Altoids. Source: US News & World Report
Moving Right Along • Why physical activity matters • Physical inactivity increases your risk for both cardiovascular disease and type 2 diabetes • Not getting an adequate amount of exercise is associated with needing more medication, visiting a physician more often, and being hospitalized more often. Source: CDC & NHLBI
Moving Right Along • Why physical activity matters • People who are overweight or obese increase their risk for heart disease, diabetes, high blood pressure, arthritis-related disabilities, and some cancers. • Poor diet and physical inactivity lead to 300,000 deaths each year. Source: CDC
Top 10 Benefits of Physical Activity • Prevents Osteoporosis • Prevents Obesity • Improved Mental Health • Prevents Falling • Improves Quality of Life • Reduces Mortality • Improves Cardio Health • Reduces Cancer Risk • Lowers Diabetes Risk • Provides Arthritis Relief
1. Overall Mortality • Higher levels of regular physical activity are associated with lower mortality rates for both older and younger adults. • Those who are only moderately active on a regular basis have lower death rates than those who are less active. Source: CDC
2. Cardiovascular Diseases • Regular exercise decreases the risk of cardiovascular disease • The level of decreased risk from of regular physical activity is similar to that of quitting smoking. • For those who already have hypertension, exercise helps to lower blood pressure. Source: CDC
3. Cancer • 95,000 people are newly diagnosed with colon cancer each year. • Physical activity is associated with a decreased risk of colon cancer. Source: CDC
4. Diabetes • Eight million Americans have adult-onset (non insulin dependant) diabetes. • Regular exercise lowers the risk of developing diabetes. Source: CDC
5. Osteoarthritis • Regular physical activity is necessary for maintaining strength and joint structure and function. • It is believed that getting enough exercise can be beneficial for those affected by arthritis. Source: CDC
6. Osteoporosis • Weight bearing physical activity is essential for normal skeletal development during childhood and adolescence and also for reaching and maintaining peak bone mass in young adulthood. Source: CDC
7. Obesity • Regular physical activity helps people maintain a healthy weight—an important note considering that 300,000 people die each year due to overweight and obesity. • Physical activity may also favorably affect body fat distribution(CDC) Source: CDC
8. Mental Health • Regular exercise relieves symptoms of depression and anxiety and may help improve mood. • It is thought that regular physical activity may reduce the risk of developing depression in the first place although more research is needed in this area. Source: CDC
9. Falling • 250,000 people suffer form hip fractures each year. • There is promising evidence that strength training and other kinds of exercise in older adults helps preserve their ability to live independently and also helps reduce the risk of falling. Source: CDC
10. Quality of Life • Physical activity improves quality of life by enhancing psychological well-being. • Additionally, people affected by poor health have increased quality of life due to improving physical functioning when exercising.
How much Exercise IS RIGHT for me? • Any Amount of regular exercise is better than none. And exercise doesn’t have to be strenuous or exhausting to be beneficial. • It’s best to start exercising modestly and build based on your fitness level. • In fact, too much exercise (to the point of injury or exhaustion or obsession), or exercise that is too extreme for your individual level can lead to ill effects.
Safety First • Check with your doctor before you exercise or dramatically change your exercise program, or if you have any medical conditions that might affect your ability to exercise or the type of exercise you choose.
Physical Activity at Home • Do housework yourself instead of hiring someone else to do it. • Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash. • Go out for a short walk before breakfast or after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
Physical Activity at Home • Walk or bike to the corner store instead of driving. • When walking, pick up the pace from leisurely to brisk. Choose a hilly route. • When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV.
Physical Activity at Home • Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall. • Stretch to reach items in high places and squat or bend to look at items at floor level. • Keep exercise equipment repaired and use it!
Physical Activity at the Office • Brainstorm project ideas with a co-worker while taking a walk. • Walk down the hall to speak with someone rather than using the telephone. • Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
Physical Activity at the Office • Walk while waiting for the plane at the airport. • Stay at hotels with fitness centers or swimming pools while on business trips. • Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room. • Participate in or start a recreation league at your company.
Physical Activity at the Office • Form a sports team to raise money for charity events. • Join a fitness center or Y near your work. Work out before or after work. • Schedule your exercise time on your business calendar and treat it as any other important appointment.
Physical Activity at the Office • Get off the bus a few blocks early and walk the rest of the way to work or home. • Walk around your building for a break during the work day or during lunch.
Physical Activity At Play • Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.) • Instead of lying down to watch TV, try some stretching or walk on a treadmill.
Physical Activity At Play • Play your favorite music while exercising, something that motivates you. • Dance—with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow. • Join a recreational club that emphasizes activity.
Physical Activity At Play • When golfing, walk instead of using a cart. • Play singles tennis or racquetball instead of doubles. • At a picnic, join in on badminton instead of croquet. • At the lake, rent a rowboat instead of a canoe.
In a Nut Shell • According to the Surgeon General, “Modest, regular physical activity substantially reduces the risk of dying of coronary heart disease and decreases the risk for colon cancer, diabetes, and high blood pressure. Physical activity also helps to control weight; contributes to healthy bones, muscles, and joints; helps to relieve the pain of arthritis, and reduces symptoms of anxiety and depression.”
Learning Objectives • Know the consequences of being physically inactive • Recognize the 10 benefits of regular physical activity • Understand how to make physical activity part of your life
Additional Resources Centers for Disease Control and Prevention • www.cdc.gov American College of Sports Medicine • www.acsm.org Cooper Wellness • www.cooperwellness.com