Sedentary and Interventions Student Version PDF

Last Week: Physical Activity Hypokinetic disease: definition, examples, consequences Healthy People 2030? Human movement, physical activity, exercise, fitness defined Dose response debate Physical activity recommendations for adults and children Health fitness versus motor fitness and their compone...

Last Week: Physical Activity Hypokinetic disease: definition, examples, consequences Healthy People 2030? Human movement, physical activity, exercise, fitness defined Dose response debate Physical activity recommendations for adults and children Health fitness versus motor fitness and their components Benefits of physical activity The Lazy Song Bruno Mars What’s due soon? OCT 30 Exam 1 self-reflection NOV 5 Written self- reflection PAPER COPY IN CLASS NOV 6/8 Discussion 4 NOV 15 Common Core 3 Exam Reflection “Quiz” to self-assess your study habits. Compare what you did with the “perfect” student who answers true to all questions. You earn 2.5 points on your exam grade by answering truthfully. Written reflection of what you did, what you learned, and what will happen differently next time. 2.5 points. Paper copy printed and turned in class on NOV 5. RESOURCES Come see me. I am here to help. Academic Coaching Student Academic Center https://sac.indiana.edu/coaching/ index.html  1) What is the difference between sedentary and physically active or inactive? 2) What has changed in our world This over the last 100 years to increase the amount of sedentary living? Week’s 3) What are some individual and Essential environmental factors that influence physical activity and Question sedentary choices? 4) What are some intervention s points to break the cycle of sedentary lifestyles? PowerPoint Slides Are available in this module. I challenge you to use them to enhance your active learning, not to replace your engagement. LAST WEEK Are we active? Adult Physical Activity Recommendations --???? Minutes of Moderate Physical Activity or ???? Minutes of Vigorous Physical activity? 150 minutes of moderate and 75 minutes of vigorous --How many days a week of strength training? 2-3 Flexibility is important and should be pursued but it is not a variable that is correlated with mortality. Children Recommendation for PA One hour per day 3 days per week vigorous play 3 areas: Cardio (every day) Muscle Strengthening (3 days) Bone Strengthening (3 days)  About ¼ meet the guidelines How Are Similar to adult trends Youth Younger move more Doing? Racial disparities Gender disparities Income disparities What’s up with that 10,000 step a day guideline? 2000 steps equals approximately one mile Time to walk one mile = 15-20 minutes so 10,000 steps = 75-100 minutes per day It is cumulative, not all at once. 10,000 steps came from a Japan pedometer company marketing company in the 1960s Not a Kid and Not Elderly or Ill? Sedentary Lifestyle: Under Then 5,000 steps consider Low Active: 5,000 to 7,499 steps these Somewhat Active: 7,500 to guidelin 9,999 steps es Active: 10,000 steps Highly Active: over 12,500 steps ACTIVE LEARNING POINTS ARE WE LESS ACTIVE THAN WE USED TO BE? IF SO, WHAT HAPPENED? WHAT’S CHANGED IN YOUR LIFETIME TO MAKE PEOPLE MORE OR LESS ACTIVE? Just One Example Old Typical US citizen Order Amish Male Steps Per 18,000 7,000 Day Female Steps 14,000 6,000 Per Day Why Are We Less Active? Fewer occupations require physical labor Fewer physical household chores Laundry Day Why More attractive sedentary Are We leisure-time activities Less Active? Television HOW MANY HOW MANY CHANNELS? CHANNELS? ON PROGRAMMING ENDED DEMAND ALL THE TIME AT MIDNIGHT Why Are We Less Active? Less need and opportunities for manual transportation (walking, biking) Get to School In 1969, 48 percent of children 5 to 14 years of age usually walked or bicycled to school In 2009, 13 percent of children 5 to 14 years of age usually walked or bicycled to school  Less school physical education (PE) and recess during school and childhood in general. Why Are Sometimes PE was horrible and We Less turned people off to Active? movement. Childhood play has become more formal and scheduled. Who knows what a ghost runner is?  More people who model Why Are decreased activity and obesity. We Less Active?  We think physical activity only happens in the gym. Why Are We Less Active?  WE MAKE FITNESS LOOK LIKE THIS WHICH RULES OUT 99% OF US. WE NEED BETTER MARKETING Why Are OF WHAT HEALTHY LIVING We Less LOOKS LIKE AND IS Active? Most of us are physically inactive… Does that mean we’re sedentary? Assume the mind blown position! Sedentary: It’s Different Being ‘physically inactive’ means not doing enough physical activity. Being ‘sedentary’ means sitting or lying down for long periods. So, a person can do enough physical activity to meet the guidelines and still be considered sedentary, if they spend a large amount of their day sitting or lying down at work, at home, for study, for travel or leisure. 9.5 hours per day 80% of discretionary time spent sitting Average American Day How much time do you think is spent in sedentary behavior? Sit at work 7.5 TV 1.5 At Home Computer 1.5 Eating 1 Active/Standing 3 Leisure 1.5 Sleep 8 Sleep is sedentary but also health related and restorative so you should not try to limit sleep to reduce sedentary time. Body Changes with Sitting --Orthopedic and muscular pain…back, neck, limb problems (poor posture contributes to this) --Fat burning drops --Trouble regulating blood sugar and blood pressure --Good cholesterol drops --Musculature deactivates What we thought the dose response choice was. Dose Response: How much PA is needed for better health? Second Dose Response: Is there any amount of activity than can counteract sedentary time? The dose response question is changing. We used to….and still….worry about how much physical activity is needed to provide health benefits. We have started to worry about what sedentary time does to the body…what dose of sedentary is bad and is there a critical point? Combine the questions….is there any amount of physical activity that can “overcome” the negatives that come from sedentary behavior or vice versa….is there a certain amount of sedentary behavior that can cancel out being What Can We Say Now? A little bit. Scientists are just now really exploring sedentary behavior as an independent factor and its relationship with PA isn’t well understood. We can say this: + Current PA levels aren’t enough to counteract current sedentary patterns. + Negatives of sedentary life may be lessened by more PA. + PA does have health benefits, so it’s still a good thing. +We know more about how to increase PA than we do about how to decrease sedentary behavior. Some Keys Infuse movement throughout your day, not just your workout. --Walk instead of the bus --Stairs instead of the elevator, even if it’s just two floors and you take the elevator from there. --Go to the bathroom at the end of the hall, not the one closest. --Take a mini-walk, march in place, yoga class, dance party of 1 minute every 30 minutes. Caution: --Sitting itself may not be the problem…or at least the only problem. --Sitting may “co-exist” or be a marker for other risk factors that would be associated with higher mortality. --Who is more likely to have these co-existing issues? Unemployed or poorer people Elderly Disabled Physical Emotional It’s complicated! Fitness Trackers: Do They Work? In general: They’re pretty bad at estimating calories burned. They’re pretty good at estimating distances covered by walking or running. They struggle to account for different kinds of activities like biking, swimming, tennis, bowling… whatever.  Fitness Trackers: Do they Work? Do they work? For some people, particularly initially Make us mindful and accurate in our knowledge. Are helpful in goal setting which does work. Competition against self or Built Environment School Work Public Space The first two share the same potential power…a semi-captive audience. How Do We Get Children More Active? School Based Interventions: Active Recess Active Recess School Based Interventions Better and More Frequent Physical Education School Based Interventions Change the Classroom Physically Change the Space How We Teach Active lessons What Angle Are You? Plan for Brain Boosts Waka Waka Shakira Video What’s the Payoff for More Active Schools? -Health Benefits for the Students -Increased Test Scores -Decreased Absenteeism -Decreased Off Task Behavior Worksite Wellness Types of Wellness Offerings Why Would a Company Adopt a Wellness Plan? ROI: RETURN ON VOI: VALUE ON INVESTMENT INVESTMENT --Hard to measure $$ value, but important --Actual $$$ spent vs saved --Morale (happier/more satisfied ) --Health Care Savings --Increased --Fewer Absentees Productivity… presenteeism --Reduce workman’s compensation claims --Retention --Positive culture --Recruitment Change the Space Point of Decision Prompts Most Successful when Part of a Broader Campaign and targeted to specific targets. What 1. Exam coming up? Take the stairs because exercise boosts brain power Would and reduces stress! Your 2. Climbing two flights of stairs per day can lead to a 2.7 kg (5.9 lbs) Stairwell weight loss over one year. Point of 3. Start your nap 5 minutes sooner. Decision The stairs are faster than the elevator. Prompt 4. Summer break is only 47 days for away. Better get started on the College beach body now….take the stairs! Students 5. Want to burn off those beer calories? Ten minutes of RUNNING Say? up these stairs will burn off one can. College Student Incentives What incentive or “punishment” would work to encourage these behaviors in college students? {Some ideas: Money, free stuff, lost privileges (you have to live on campus), can’t drive your car, awards, ??????} +Do cardiovascular workout 5 days a week + Five or fewer drinks per week + If overweight, lose weight + Get tested for Sexually Transmitted Infection + No smoking or vaping….legal or other substances Does Worksite Wellness Work? Why is the Data So Unclear --Behavior change is hard….free gym membership doesn’t get you to the gym. --Incentives are usually too small to motivate a difficult change. --Sometimes increased screening identifies additional medical problems so the cost goes up for health care…… but in the long term it might save money. --Few studies have been long term or had a control group. --Wide variety of very good and very bad programs --Some employees don’t participate because of fear. Built Environment "the human-made space in which people live, work, and recreate on a day-to-day basis.“ Wikipedia How did your hometown’s built environment encourage or discourage your physical activity? Sidewalks, bike routes, parks, pools, green spaces, trails, street lights, safe spaces….. Do bike paths increase bike use?  People with very good access to attractive and large Public Open Spaces were 50% more likely to achieve high levels of walking, Design totaling 180 minutes or People more per who use any week large Public Open Matters Space, regardless of attractiveness or size, were nearly 3 times more likely to achieve recommended physical activity levels of 150 minutes or more per week. HEALTH DISPARITIES AND BUILT ENVIRONMENT A 2007 study of Maryland, New York, and North Carolina found 70% of African- American neighborhoods and 81% of Hispanic neighborhoods did not have any recreational facilities. In contrast, only 38% of White neighborhoods lacked recreation facilities. Moore LV, Diez Roux AV, et al. Availability of recreational resources in minority and low socioeconomic status areas. American Journal of Preventive Medicine 2008; 34(1):16-22. http://hdl.handle.net/2027.42/57999. Adult playground?  1) What is the difference between sedentary and physically active or inactive? 2) What has changed in our world This over the last 100 years to increase the amount of sedentary living? Week’s 3) What are some individual and Essential environmental factors that influence physical activity and Question sedentary choices? 4) What are some intervention s points to break the cycle of sedentary lifestyles?