Early Beliefs About Physical Activity and Health PDF

9/4/2024 Early Beliefs About Physical Activity and Health Initially, physical activity was not viewed as something that must be “attempted” but rather it was necessary for survival. 1 Early Beliefs About Physica...

9/4/2024 Early Beliefs About Physical Activity and Health Initially, physical activity was not viewed as something that must be “attempted” but rather it was necessary for survival. 1 Early Beliefs About Physical Activity and Health Medical communities in ancient China and India recognized the link between PA and health more than 5000 years ago. – Yoga Greek laws of Health (5th Century) – Breath fresh air, eat good foods, drink proper beverages, EXERCISE and get adequate sleep 2 History of Physical Activity Guidelines and Recommendations 1970’s – 1978: ACSM: First public exercise prescription for improving cardiorespiratory fitness Used specific F.I.T.T recommendations – AHA: Guidelines for CHD patients AHA- 1992 – Acknowledged that a sedentary lifestyle is the 4th major risk factor for heart disease Joined smoking, high blood pressure and high cholesterol ACSM 1990-1998 – Position Statements 3 1  9/4/2024 ACSM Position Stands: Cardiorespiratory Fitness F: 3-5 days/ week I: 60-90% HR max or 50-85% HRreserve T: 20-60 minutes T: Rythmic, continuous movement of large muscle groups 4 Surgeon General’s Report on Physical Activity and Health- 1996 Reviewed the evidence relating physical activity and various health problems that ACSM, CDC, AHA “…an accumulation of 30 minutes of moderate intensity physical activity on most, if not all days of the week…………..about 150 kcal/day” 5 New Paradigm: Public Health Largest Change In Mortality Rate! 6 2  9/4/2024 7 Surgeon General’s Report on Physical Activity and Health- 1996 “…an accumulation of 30 minutes of moderate intensity physical activity on most, if not all days of the week…………..about 150 kcal/day” What are some flaws? 8 Surgeon General’s Report on Physical Activity and Health- Update 2007 What are some of the “concerns” with the 1996 SGR recommendations? Most days of the week? Accumulation? Moderate? Vigorous? Minimal recommendation Resistance Training added. 9 3  9/4/2024 U.S. Physical Activity Guidelines First-ever government issued PA guidelines published in 2008 – 2.5 hours (150 minutes) of moderate activity/ week or – 1.25 (75 minutes) hours of vigorous activity/week or – Equivalent combination of both Aerobic activity must be in bouts of 10 minutes or more, preferably spread throughout the week 10 U.S. Physical Activity Guidelines Additional benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity activity or 2.5 hours (150 minutes) of vigorous intensity activity Adults should also include muscle strengthening activities that involve all major muscle groups, performed on 2 or more days per week 11 History of the Physical Activity Guidelines 2008 2013 2018 12 4  9/4/2024 Types of Activity: Aerobic Aerobic activity has 3 components: Definition: Intensity, or how hard a person works to do Activity in which the body’s large muscles move inthe a rhythmic activity. Themanner for intensities a sustained most often studied period of time. are moderate (equivalent in effort to brisk walking) and vigorous (equivalent in effort to Examples: running or jogging); Brisk walking Frequency, or how often a person does Running/jogging aerobic activity; and Swimming Duration, or how long a person does an Bicycling activity in any one session. 13 Types of Activity: Muscle-Strengthening Definition: Muscle-Strengthening activity has 3 components: Physical activity, including exercise, that increases Intensity, skeletalormuscle how much strength, power, weight or force is endurance, and mass. used relative to how much a person is able to lift; Examples: Frequency, or how often a person does Lifting weights muscle-strengthening activity; and Using resistance bands Sets and repetitions, or how many times a Bodyweight exercises person does the muscle-strengthening activity, like lifting a weight or doing a push- Carrying heavy loads up (comparable to duration for aerobic Heavy gardening activity). 14 Types of Activity: Bone-Strengthening Examples: Running Definition: Jumping Rope Physical activity that produces an impact or tension force on the bones that promotes Lifting Weights bone growth and strength. Also called weight-bearing or weight-loading activity Note: bone-strengthening activities can also be aerobic and muscle strengthening. 15 5  9/4/2024 Defining Intensity Absolute scale: 3.0-5.9 Moderate METs Intensity Relative scale: 5 or 6 on a scale of 0 to 10 Absolute scale: 6.0 or Vigorous more METs Intensity Relative scale: begins at a 7 or 8 on a scale of 0 to 10 16 What’s New: Physical Activity Guidelines for Americans, 2nd edition Expanded science base New to this edition: Guidance for preschool-aged children (3-5 years) Discussion of sedentary behavior Removal of 10-minute bout length requirement Evidence for even more health benefits – including immediate effects Tested strategies for physical activity promotion 17 Move More and Sit Less Sedentary behavior increases risk of: All-cause mortality Cardiovascular disease mortality Cardiovascular disease Type 2 diabetes Colon, endometrial, and lung cancers Relationship Among Moderate-to-Vigorous Physical Activity, Sitting Time, and Risk of All-Cause Mortality in Adults 18 6  9/4/2024 Any Activity Counts Relationship of Moderate-to-Vigorous Physical Activity to All-Cause Mortality No lower threshold for benefits from physical activity Most benefits are attained with at least 150-300 minutes of moderate physical activity per week Some health benefits are immediate 19 Short Term Benefits Improve quality of life Reduce anxiety Reduce blood pressure Improve insulin sensitivity Improve sleep outcomes New Health Long Term Benefits For youth, improve cognition Benefits For adults, prevent 8 types of cancer (previously 2) For adults, reduce risk of dementia, including Alzheimer’s disease For older adults, lowers risk of injuries from falls Documented For pregnant women, reduces the risk of postpartum depression. For all groups, reduces the risk of excessive weight gain Disease Management Decrease pain of osteoarthritis Reduce disease progression for hypertension Reduce disease progression for type 2 diabetes Reduce symptoms of anxiety and depression Improve cognition for those with dementia, multiple sclerosis, ADHD, and Parkinson’s disease 20 Benefits of Physical Activity for Youth Improved bone health (ages 3 through 17 years) Improved weight status (ages 3 through 17 years) Improved cardiorespiratory and muscular fitness (ages 6 through 17 years) Improved cardiometabolic health (ages 6 through 17 years) Improved cognition (ages 6 to 13 years) Reduced risk of depression (ages 6 to 13 years) 21 7  9/4/2024 Brain Health Outcome Population Benefit Acute Habitual Improved cognition (performance on Children ages 6 to Cognition academic achievement tests, executive 13 years function, processing speed, memory) Reduced risk of dementia (including Cognition Adults Alzheimer’s disease) Improve cognition (executive function, Adults older than Cognition attention memory, crystallized age 50 years intelligence,* processing speed) Quality of life Adults Improved quality of life 22 Brain Health, cont. Outcome Population Benefit Acute Habitual Depressed Children ages 6 to Reduced risk of depression mood and 17 years and adults Reduced depressed mood depression Reduced short-term feeling of anxiety (state Anxiety Adults anxiety) Reduced long-term feeling and signs of Anxiety Adults anxiety disorders Improved sleep outcomes (increased sleep efficiency, sleep quality, deep sleep; reduced Sleep Adults daytime sleepiness frequency of use of medication to aid sleep Improved sleep outcomes that increase with Sleep Adults duration of acute episode 23 Key Guidelines 24 8  9/4/2024 Key Guidelines for School-Aged Children and Adolescents It is important to provide young people opportunities and encouragement to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety. Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate- to-vigorous physical activity daily: Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week. Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week. Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. 25 Key Guidelines for Adults Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week. Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week. Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. 26 Key Guidelines for Older Adults The key guidelines for adults also apply to older adults. In addition, the following key guidelines are just for older adults: As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities. Older adults should determine their level of effort for physical activity relative to their level of fitness. Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely. When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines. 27 9