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Chapter 2Health Benefits of Physical Activity
and Exercise
Dangers of Inactivity• Only 30 minutes of activity each day reduces
the likelihood of developing:– Cardiovascular disease– Stroke– Diabetes– Colon cancer– Bone fractures– High blood pressure– Obesity
Physical Activity or Exercise?• Physical activity
– Any activity that engages the body• Exercise
– Physical activity that is planned, structured, and repetitive
– Series of coordinated movements specifically intended to increase physical performance
• Physical activity: walking to class, raking leaves, grocery shopping
• Exercise: running, aerobics, swimming
Four Elements of Physical Fitness
• Cardiorespiratory endurance• Muscle strength and endurance• Flexibility• Body composition
Who Are the Physically Active?
• Young males• Those with graduate-
level degrees• Those with incomes of
at least four times the poverty level
• Married men and women
• Residents of the western United States
• More than 50% of adults do not engage in the recommended level physical activity
Benefits of Physical Activity
• Being active– Improves the physical domain of personal
wellness– Has a direct influence on emotional health– May positively influence social and
environmental aspects
Health Outcomes Affected by Physical Activity
• Premature death• Diseases
– Coronary heart disease, stroke, some cancers, type 2 diabetes, depression
• Risk factors for disease– High blood pressure, high blood cholesterol
Health Outcomes Affected by Physical Activity (cont.)
• Physical fitness– Aerobic capacity, muscle strength, endurance
• Functional capacity• Mental health• Injuries or sudden heart attacks
Effects on Premature Death
• Physical activity– Has a large effect on mortality– Benefits can be seen even without high
amounts of activity
• Relative risk of dying prematurely– Lower with higher levels of moderate- or
vigorous-intensity physical activity
Effects on Cardiorespiratory Health
• Cardiorespiratory health involves health of the:– Heart– Lungs– Blood vessels
• Low cardiorespiratory fitness is a risk factor for heart disease.
Effects on Cardiorespiratory Health (cont.)
• Cardiorespiratory health benefits increase with higher frequency and duration of exercise.– 150 minutes a week of moderate-intensity
physical activity is recommended.– 200 minutes a week has even greater benefits.
Effects on Cardiorespiratory Health (cont.)
• Improvements seen in individuals with:– Multiple sclerosis– Stroke– Spinal cord injury– Cognitive disabilities
Effects on Cardiorespiratory Health (cont.)
• Moderate-intensity physical activity is safe and recommended for:– Women during pregnancy– Women during postpartum period
Effects on Metabolic Health
• Reduces risk of:– Type 2 diabetes– Metabolic syndrome (e.g., high blood pressure,
large waistline, adverse blood lipid profile)
• Benefits seen with 120 to 150 minutes per week of moderate-intensity aerobic activity
• 3 days a week of vigorous aerobic activity is recommended for young people
Effects on Weight and Energy Balance
• Caloric intake must be considered to control body weight.
• Physical activity is needed to maintain energy balance.– Helps maintain stable weight over time
Effects on Weight and Energy Balance (cont.)
• Helps control percentage of body fat in children and adolescents
• Recommended frequency and duration of physical activity for these individuals:– 3 to 5 days a week– 30 to 60 minutes each time
Effects on Musculoskeletal Health
• Declines in bone density can be slowed with physical activity– 90 to 300 minutes a week of moderate- or
vigorous-intensity physical activity
• Reduces risk of hip fracture in older adults• May help with arthritis and other rheumatic
conditions
Effects on Functional Ability
• Functional ability:– Capacity of a person to carry out everyday
activities such as:• Climbing stairs
• Walking on a sidewalk
• Participation in physical activity– Reduces risk of falls in older adults by
improving functional ability
Effects on Cancer Risk
• Participation in physical activity– Lowers risk of colon cancer– Lowers risk of breast cancer in women
• Between 210 and 420 minutes a week of moderate-intensity physical activity is needed to see these benefits.
• Cancer survivors– Have better quality of life and better fitness
when physically active
Effects on Mental Health
• Lower risk of depression and cognitive decline when adults are physically active
• Improves quality of sleep• Reduces symptoms of anxiety and
depression in children and adolescents
Effects on Adverse Events
• Injury– Being less active leads to higher risk of injury
when playing sports.
• Cardiac events– Lower risk for physically active people– Greatest risk is for usually inactive people who
suddenly engage in vigorous-intensity activities (e.g., shoveling snow)