Chapter 4Chapter 4The health benefits of physical activityThe health benefits of physical activity

OutlineOutlineHow could PA contribute to optimal How could PA contribute to optimal health and wellness?health and wellness?Physical activity and cardiovascular Physical activity and cardiovascular diseasesdiseasesThe Fit heart The Fit heart Physical activity and Atherosclerosis Physical activity and Atherosclerosis (heart attack)(heart attack)RPA and other causes of heart attackRPA and other causes of heart attackRPA and hypertension (high blood RPA and hypertension (high blood pressure)pressure)

RPA and stroke RPA and stroke RPA reduce the risk of some form of RPA reduce the risk of some form of cancercancerRPA can manage and treat type II RPA can manage and treat type II diabetes diabetes (noninsulin-dependent(noninsulin-dependent))RPA maintains bone density and RPA maintains bone density and decreases risk of osteoporosisdecreases risk of osteoporosisRPA can help in other chronic RPA can help in other chronic illnessesillnesses PA and AgingPA and AgingRisk factorsRisk factors

IntroductionIntroductionAccumulated evidenceAccumulated evidence has shown The has shown The existence of health benefits of PA existence of health benefits of PA

Sedentary livingSedentary living is considered as the is considered as the primary risk factor for heart diseaseprimary risk factor for heart disease..

Emphasize PA as one of the key healthy Emphasize PA as one of the key healthy lifestyles contributing to optimal H, W lifestyles contributing to optimal H, W and F and F

1.Physical activity and hypokinetic 1.Physical activity and hypokinetic diseases?diseases?

Chronic diseasesChronic diseases are associated with lifestyles are associated with lifestyles or environmental factors. or environmental factors. Hypokinetic diseasesHypokinetic diseases are associated with lack are associated with lack of physical activity (they are considered to be of physical activity (they are considered to be chronic disease) and are : chronic disease) and are : hearth attack, hearth attack, diabetes, stroke and cancerdiabetes, stroke and cancer back pain and obesity are back pain and obesity are hypokinetic hypokinetic conditionsconditionsPhysical activity and fitness can Physical activity and fitness can preventprevent and and treat treat diseases (chronic) and are diseases (chronic) and are methodsmethods of of health and wellness health and wellness promotionpromotion Hypokinetic disease can be reduced among Hypokinetic disease can be reduced among people who do regular PApeople who do regular PA

1.Physical activity and hypokinetic 1.Physical activity and hypokinetic diseases?diseases?

Much like immunization can control Much like immunization can control infectious diseases, PA may produce the infectious diseases, PA may produce the shortcut shortcut for the control of CD for the control of CD Active people increase their life Active people increase their life expectancy by 2 years and have a low expectancy by 2 years and have a low chance for early death chance for early death RPA may overcome the effects of RPA may overcome the effects of inherited risk (twins)inherited risk (twins)Sedentary Death Syndrome (SeDS)Sedentary Death Syndrome (SeDS)

2.Physical activity and cardiovascular 2.Physical activity and cardiovascular diseasesdiseases

Cardiovascular DiseasesCardiovascular Diseases (CVD) are (CVD) are high high blood pressure, stroke, peripheral blood pressure, stroke, peripheral vascular disease (PVD), congestive heart vascular disease (PVD), congestive heart failure and CHDfailure and CHDCoronary Heart DiseaseCoronary Heart Disease (CHD) are (CHD) are disease of heart muscle and blood disease of heart muscle and blood vessels (O2) inside the heartvessels (O2) inside the heart

* * Coronary occlusion (heart attack)Coronary occlusion (heart attack) * * Atherosclerosis and arteriosclerosisAtherosclerosis and arteriosclerosis

increase risk of increase risk of heart attackheart attack

* * Angina pectorisAngina pectoris (symptom of poor (symptom of poor circulation)circulation)

2.Physical activity and cardiovascular 2.Physical activity and cardiovascular diseasesdiseases

Men are more likely to suffer from Men are more likely to suffer from heart disease than womenheart disease than women

CHD accounts for 32% of deaths CHD accounts for 32% of deaths (USA)(USA)

90% reduced risk of CHD for those 90% reduced risk of CHD for those in active occupationin active occupation

Sedentary lifestyle is a risk factor Sedentary lifestyle is a risk factor comparable to high blood pressure, comparable to high blood pressure, cholesterol, obesity and cigarette cholesterol, obesity and cigarette smokesmoke

3. The Fit heart3. The Fit heart RPA increases the pumping of the blood and RPA increases the pumping of the blood and oxygenoxygen

It results in a It results in a slower heart rateslower heart rate and and greater heart greater heart efficiencyefficiency

The fit heart has The fit heart has open arteriesopen arteries free of free of Atherosclerosis fig 2Atherosclerosis fig 2

3. The Fit heart3. The Fit heart

Normal resting heart is Normal resting heart is 72 bpm. 72 bpm. 50-85 are not uncomment50-85 are not uncomment

People who do RPA have People who do RPA have 30-40 30-40 bpmbpm

Decrease in heart rate following a Decrease in heart rate following a training is positive adaptationtraining is positive adaptation

4. Physical activity and 4. Physical activity and Atherosclerosis (heart attackAtherosclerosis (heart attack))

A heart attack occurs when a A heart attack occurs when a coronary coronary artery is blockedartery is blocked fig 2 fig 2

Atherosclerosis is Atherosclerosis is the buildup of deposit the buildup of deposit (cholesterol (saturated fat), (cholesterol (saturated fat), fibrin(clotting process))fibrin(clotting process)) in arterial wall in arterial wall

Its implicated in heart attack, strocke, Its implicated in heart attack, strocke, hypertension, angina pectoris and PVDhypertension, angina pectoris and PVD

4. Physical activity and 4. Physical activity and Atherosclerosis (heart attackAtherosclerosis (heart attack))

Blood lipids includs Blood lipids includs lipoproteins (LDLand lipoproteins (LDLand HDL), phospholipids, triglycerides and HDL), phospholipids, triglycerides and cholesterolcholesterol

4. Physical activity and 4. Physical activity and Atherosclerosis (heart attackAtherosclerosis (heart attack))

Lipid Deposit Theory: Lipid Deposit Theory: * RPA can reduce the deposit of blood lipid * RPA can reduce the deposit of blood lipid by by diminishing blood lipid levelsdiminishing blood lipid levels including the including the concentration of concentration of LDLLDL * physical activity is often prescribed as part * physical activity is often prescribed as part of treatment for high triglyceride levelsof treatment for high triglyceride levels

Protective Protein Theory : Protective Protein Theory : * People who do PA have a * People who do PA have a higher HDL levelshigher HDL levels* Protective Protein (HDL) picks up and carries * Protective Protein (HDL) picks up and carries cholesterol (HDL-C) to the liver, where it is cholesterol (HDL-C) to the liver, where it is eliminated by the bodyeliminated by the bodyOther Theory: Other Theory: * Blood coagulant theory: RPA can reduce fibrin * Blood coagulant theory: RPA can reduce fibrin in the bloodin the blood

5. RPA and other causes of heart 5. RPA and other causes of heart attack attack

Improvment of corronary circulationImprovment of corronary circulation

People who perform RPA have half the risk of heart People who perform RPA have half the risk of heart attackattack

The active person has more The active person has more profuse distributionprofuse distribution of of arteries fig 5arteries fig 5

Physical activity may promote the growth of extra Physical activity may promote the growth of extra blood vessels blood vessels (coronary collateral circulation)(coronary collateral circulation)

Resistance to stress: high heart rate, blood pressure Resistance to stress: high heart rate, blood pressure and excessive stimulationand excessive stimulationRPA leads to RPA leads to the dominance of the dominance of parasympathetic nervous systemparasympathetic nervous systemRPA RPA decreases sympathetic dominancedecreases sympathetic dominanceRPA helps the heart rate RPA helps the heart rate to return to normal to return to normal rate fasterrate faster after after emotional storm after after emotional storm RPA RPA strengthens the heart musclestrengthens the heart musclePAPA reduces hormonal effects reduces hormonal effectsPA reduces the risk of sudden deathPA reduces the risk of sudden death

RPA is an effective means of rehabilitation for RPA is an effective means of rehabilitation for people with coronary diseasespeople with coronary diseases

6. RPA and hypertension (high blood 6. RPA and hypertension (high blood pressure) pressure) Table 2Table 2It can be raised with It can be raised with stress and high-salt dietstress and high-salt diet

RPA is one effective method of reducing blood RPA is one effective method of reducing blood pressure by reducing pressure by reducing the resistance to blood flow the resistance to blood flow (dilatation of BV)(dilatation of BV)

RPA enhance RPA enhance the dilation of blood vesselsthe dilation of blood vessels

7.7. RPA and stroke RPA and stroke

People with People with high blood pressure high blood pressure and atherosclerosis are susceptible and atherosclerosis are susceptible to stroketo stroke

RPA are helpful in the prevention RPA are helpful in the prevention of strokeof stroke

8.8. RPA reduce the risk of some RPA reduce the risk of some form of cancerform of cancer

Cancer is a group of diseases characterized by Cancer is a group of diseases characterized by an an uncontrollable growth and spread of uncontrollable growth and spread of abnormal cellsabnormal cells table 3 table 3

Theory: Theory: a hormonal link between PA and a hormonal link between PA and breast cancerbreast cancerTheory: Theory: the faster transit time for both colon the faster transit time for both colon and rectal cancerand rectal cancerTheory: Rectal cancer is associated with Theory: Rectal cancer is associated with inactivityinactivity1/3 reduction-risk of breast cancers among 1/3 reduction-risk of breast cancers among active peopleactive people50 to 250% of inactive people are having 50 to 250% of inactive people are having greater risk of getting colon cancergreater risk of getting colon cancer

9. RPA can manage and treat 9. RPA can manage and treat type II diabetestype II diabetes(noninsulin-(noninsulin-

dependentdependent))Diabetes results when there is too much sugar Diabetes results when there is too much sugar in the bloodin the bloodPA is not an effective treatment for type PA is not an effective treatment for type I(insulin-dependent)I(insulin-dependent)RPA can help reduce:RPA can help reduce:

* Body fatness * Body fatness * Decrease insulin resistance* Decrease insulin resistance * Improve insulin sensitivity* Improve insulin sensitivity * Improve the body’s ability to clear the * Improve the body’s ability to clear the

sugar From the blood sugar From the blood

10. RPA maintains bone density 10. RPA maintains bone density and decreases risk of and decreases risk of

osteoporosisosteoporosisExcessive bed and setting rest lead to Excessive bed and setting rest lead to calcium lose calcium lose osteoporosis osteoporosis (porous and (porous and fragile)fragile)Bones are strengthened by bearing Bones are strengthened by bearing weight and the pulling of active muscles weight and the pulling of active muscles RPA can help in:RPA can help in:

*increases your peak bone mass(early *increases your peak bone mass(early life)life)

*maintains bone density over the *maintains bone density over the lifespanlifespan

* See guidelines page 58* See guidelines page 58

11. RPA and obesity11. RPA and obesity

Obesity is not a disease but a Obesity is not a disease but a hypokinetic conditionhypokinetic condition

High fatness, combined with high High fatness, combined with high blood fat, sugar, pressure, and blood fat, sugar, pressure, and insulin resistance is associated with insulin resistance is associated with risk for heart diseasesrisk for heart diseases

RPA and sound nutrition lower the RPA and sound nutrition lower the body fatbody fat

12. RPA and back pain12. RPA and back pain

It’s a result of poor muscle strength, It’s a result of poor muscle strength, endurance and flexibilityendurance and flexibility

Increased by poor posture, improper Increased by poor posture, improper lifting and work habits, heredity, lifting and work habits, heredity, scoliosis and arthritisscoliosis and arthritis

13. RPA can help in mental 13. RPA can help in mental disorderdisorder

reducing the risk ofreducing the risk of mental diseases mental diseases- PA combined with other therapy can - PA combined with other therapy can be effective for some depressionbe effective for some depression- Anxiety can be reduced with RPA- Anxiety can be reduced with RPA- Insomnia (not vigorous and just before - Insomnia (not vigorous and just before going to bed)going to bed)- Improvement in fitness and - Improvement in fitness and appearance can improve self-appearance can improve self-confidence and self-esteemconfidence and self-esteem

14. PA can help ther immune system fight 14. PA can help ther immune system fight illnessillness

Infections: PA can enhance quality of life Infections: PA can enhance quality of life for people with HIV avoid heavy PA when for people with HIV avoid heavy PA when you are ill (colds, flu)you are ill (colds, flu)

15. PA and Aging15. PA and AgingThe inability to function effectively as you The inability to function effectively as you grow older is associated with lack of grow older is associated with lack of fitness and inactive lifestylesfitness and inactive lifestylesAcquired aging/time dependent agingAcquired aging/time dependent agingThe amount of PA performed must be The amount of PA performed must be adapted as people grow olderadapted as people grow olderPA enhace cognitive fuctioning and PA enhace cognitive fuctioning and perhaps reduce risk for dementiaperhaps reduce risk for dementiaRPA can compress illness into a shorter RPA can compress illness into a shorter period of life (76.1, 12 years)period of life (76.1, 12 years)

16. RPA and non-hypokinetic 16. RPA and non-hypokinetic conditionsconditions

Arthritis (infection of joints) choose Arthritis (infection of joints) choose appropriate PAappropriate PA

Asthma : choose appropriate PA but Asthma : choose appropriate PA but not in cold weathernot in cold weather

Chronic pain: aerobic activity and Chronic pain: aerobic activity and resistance trainingresistance training

Premenstrual syndromPremenstrual syndrom

PA may decrease impotencePA may decrease impotence

Health, Fitness and Wellness Health, Fitness and Wellness promotionpromotion

PA enhances metabolic fitness that can reduce PA enhances metabolic fitness that can reduce risk of a variety of hypokinetic diseases risk of a variety of hypokinetic diseases (healthy blood fat, blood sugar, blood pressure (healthy blood fat, blood sugar, blood pressure and insulin level) table 4and insulin level) table 4Good health-related fitness can help you feel Good health-related fitness can help you feel good, look good, and enjoy life (table 3)good, look good, and enjoy life (table 3)Enjoying your leisure may not add years to Enjoying your leisure may not add years to your life, but can add life to your years.your life, but can add life to your years.PA can help you to work productively and have PA can help you to work productively and have energy left over at the end of the dayenergy left over at the end of the dayThere are many economic benefits associated There are many economic benefits associated with employee physical activitywith employee physical activity

Hypokinetic diseases risk factorsHypokinetic diseases risk factors

*Positive lifestyle can reduce the risk *Positive lifestyle can reduce the risk of diseases (table 5)of diseases (table 5)

* Too much PA can lead to * Too much PA can lead to hyperkinetic diseases: overuse injury hyperkinetic diseases: overuse injury to muscles, bone…to muscles, bone…

* Reducing risk alters the probability * Reducing risk alters the probability of diseases, but does not assure of diseases, but does not assure disease immunitydisease immunity