Physical Activity &

Health
This lecture has been dedicated to
Olympics games in Beijing, China
Aug 08-24, 2008
By Supercourse Team

Physical Activity & Health

Lecture Developers (Supercourse Team)
Soni Dodani MD, PhD
Others: Ali Ardalan, Eugene Shubnikov, Francios
Sauer,Faina Linkov, Mita Lovelaker, Jesse Huang,
Nicholas Padilla, Rania Saad, Ron LaPorte
Questions: Super1@pitt.edu
How to join the Supercourse:
www.pitt.edu/~super1/

Learning Objectives
To

encourage students to be
physically active
To illustrate Exercise and its effect
on disease prevention
To provide examples of simple,
moderate intensity physical activity
To encourage regular physical
activity in developing countries with
focus on women
To encourage physical fitness in
people with disabilities
To build an Olympic Physical activity
and health supercourse

The Olympic Games This Year

Beijing 2008
Numbers

Population
14,000,000
Visitors
2-2.5,000,000
Athletes
18,000
Helpers
5,000
Referees
2,500
Volunteers
6,000
Journalists
15,000

What is Physical Activity

Physical

activity
Bodily movement produced by skeletal
muscles that results in an expenditure of
energy

Physical fitness

A measure of a person's ability to perform

physical activities that require endurance,
strength, or flexibility.
Regular

physical activity

A pattern of physical activity is regular if

activities are performed in some order
CDC,1997

Physical activity is something

you do. Physical fitness is
something you acquire, a
characteristic or an attribute one
can achieve by being physically
active. And exercise is structured
and tends to have fitness as its
goal"

Spectrum of Physical Activity

and Health
Physically Fit

Physically
disabled

Physically
Active

LaPorte RE: Am J Epidemiol. 1984

Oct;120(4):507-17

Differences between
Exercise
Its a form of physical
and Sport
activity done primarily to
improve ones health and
fitness.
Sports
Is complex, institutionalized,
competitive and these
very characteristics works
against moderate and
rhythmical exercise.
CDC 1999

Exercise

Common Reasons Not To

Exercise
I

dont have the

time
I dont like to
sweat
Ill look silly
It hurts
I dont know what
to do
Its not important

Why Exercise ???

Do you know?
13.5

million people have coronary heart

disease.
1.5 million people suffer from a heart
attack in a given year.
250,000 people suffer from hip fractures
each year.
Over 60 million people (a third of the
population) are overweight.
50 million people have high blood pressure.
(WHO, 2003)

Do you Know that.

Adjusted RR for CVD Mortality by Fitness and %
Body Fat

Do you Know that.

Adjusted RR for All-Cause Mortality

by Fitness and % Body Fat

Do you know that

Childhood

obesity has reached epidemic

proportions in most part of the world
Children are eating more and exercising less.
Time spent watching television or using
computers
This lack coupled with poor dietary habits has
led to significant increases in the number of
children with Type II diabetes and
predisposition to hypertension, coronary
artery disease and others

All of these can be Prevented by

Regular Physical Activity !!!

How Physical Activity Impacts Health

Helps

control weight.
Reduces feelings of depression and anxiety.
Helps build and maintain healthy bones,
muscles, and joints.
Reduces the risk of developing colon cancer.
Helps reduce blood pressure in people who
already have high blood pressure.
Causes the development of new blood
vessels in the heart and other muscles.
Enlarges the arteries that supply blood to the
heart.
WHO 2002

Health Risk of Physical

Inactivity

Leading causes of disease and disability

associated with physical inactivity
Coronary Heart Disease (CHD)
2. Stroke
3. Obesity
4. Type II Diabetes
5. Hypertension
6. Colorectal cancer
7. Stress and Anxiety
8. Osteo-arthritis
9. Osteoporosis
10.Low back pain
1.

What
Can
Exercise
do
for
You?

Reduce the risk of the three leading causes of death: Heart

Disease, stroke, and cancer

Control

or prevent development of Disease

Enhance

Mental Abilities

Improve

Sleeping Habits and Increase Energy Levels

Lift

Depression and Help Manage Stress

Control

Weight, improving self-image, appearance and healt

Exercise & Cardiovascular

Disease

FACT
Sedentary lifestyle is a risk factor for CVD,
according to the American Heart Association

Exercise reduces Blood Pressure

High

blood pressure (above 140/90) is the

main cause of Heart Attack and Stroke

Exercise prevents Atherosclerosis

(clogged arteries)
Exercise

reduces cholesterol plaques that

clog arteries and can lead to stroke and
heart attack WHO 2002

Exercise and Cancer

The Basics
Exercise helps to prevent obesity,
a major risk factor for several
types of cancer
Exercise enhances immune
function
Exercise activates antioxidant
enzymes that protect cells from
free radical damage
WHO 2002

Exercise and Diabetes

Increase insulin sensitivity
Control blood glucose
Control Weight/Lower body fat
Reduce risk of cardiovascular disease
WHO 2002

Exercise and Depression

Exercise can help prevent depression.
In fact, recent studies have shown that
exercise was found to be just as
effective (despite a slower initial
response) as antidepressant medication
for treatment of depression.
Exercise

reduces health problems , making

you feel better
Exercise helps you sleep better
Exercise controls weight, enhancing selfesteem
WHO 2002

Exercise and Your Mind

Short-term

benefits:

Boost

alertness (possibly by triggering the

release of epinephrine and nor epinephrine)
Improve memory
Improve intellectual function
Spark creativity

Long-term

benefits:

Exercise

has been shown to slow and even

reverse age-related decline in mental function
and loss of short-term memory
A report of Surgeon general, Physical Activity and
health, 1996

Opportunities for Physical

Activity
At

work
For transport
In domestic duties
In leisure time
The majority of people do very
little or no physical activity in
any of these domains

Getting Started.Setting
Goals
What

will motivate you?

Think about your reasons for
exercising
Are your goals important enough
to keep you motivated longterm?
Think short-term and long-term
How will you benefit from your
fitness plan day-to-day?
In 1 year? In 5 years? In 10
years?

Before You Start...

If

you are over 40 or have health

problems (heart disease, high
blood pressure, diabetes,
obesity, muscle or joint
problems) see a physician
before beginning exercise

Be

informed

Learn

as much as you can

about exercise by reading and
talking to other people
Learn safety precautions
before you do any exercise

Fitness Equipment / Safety

Fitness Equipment / Safety
Buy Appropriate SHOES
Wear

Comfortable Clothing
TOO HOT! TOO COLD!
Run and Walk with a Friend
More fun, safer, with a physical and
mental support system
Night Time: stay to the well lit areas
Select activities that are fun .. To
YOU!

Get Moving!
Components

of an exercise

program
Aerobic Activity
Strength Training
Flexibility Training

Use an exercise log to help

you plan and keep track of
your exercise program
WHO 2002

Aerobic Activity
Definition
Continuous movement that uses big muscle
groups and is performed at an intensity that
causes your heart, lungs, and vascular
system to work harder than at rest
Cardio respiratory Fitness is built through
aerobic exercise
Aerobic exercise conditions and strengthens
our heart, respiratory system, muscles, and
immune system
CDC physical activity report 1999

Types of Aerobic Exercise

Outdoor
Activities
Walking
Jogging/running
Bicycling
Swimming
Basketball
Soccer
Jumping

Rope

Indoor Activities
Treadmill

machine
Stair climbing
machine
Stationary bike
Elliptical trainer
Rowing machine
Aerobics,
boxing...

Strength Training
Definition
Muscle work against resistance that
improves strength and endurance
Strength allows us to move, and endurance
allows us to perform work over time

Muscles = 40% of our lean body mass

Use it or lose it: unused muscle disappears
(atrophy)

Types of Strength Training

Free Weights
use

of dumbbells and/or bars with weights on the

ends
involves balance and coordination; useful for
enhancing function in daily activities and recreational
sports
Bonuses: convenient, cheap, and provides a wide
variety of exercises that work several muscle groups
together

Your body, your weight

The

most convenient form of resistance exercise

Pushups, pull-ups,. Lunges, squats.

Flexibility Training
Flexibility = The ability to move a joint
through its range of motion
We

lose flexibility with disuse and aging

Benefits
Decreased

chance of muscular injury,

soreness, and pain
Helps prevent and reduce lower back pain
Improves joint health (tight muscles stress
our joints)

Activities stretching, yoga, pilates, tai chi

How Much and How Hard?

Frequency: 3-5 days per week

Aerobic

exercise: a minimum if 3 days a week are

necessary to reach most exercise goals and
minimize health benefits
Strength training: a minimum of 2 days per week
Flexibility training: a minimum of 3-5 days per
week
Duration
Aerobic: 20-60 minutes of continuous aerobic
activity
Strength: 1-3 sets of 8-12 repetitions
Stretching: Stretch all muscle groups and hold
positions for 10-30 seconds

 What

Timing Questions

time of day is best?

Choose

the most convenient time for your

schedule
Choose a regular time--the same time every day
Timing may depend on the activity you choose
Can

I eat before exercise?

It

is best not to eat a meal for 2 hours beforehand

Be sure to drink plenty of water before and
during exercise
Should
No,

I exercise when Im sick?

especially if you have a fever

Exercise for people with

special needs
People

with disabilities are less likely

to engage in regular moderate
physical activity than people without
disabilities, yet they have similar
needs to promote their health and
prevent unnecessary disease
Exercise is for everyone!!!!!!!
Individuals who have physical
disabilities or chronic, disabling
conditions such as arthritis can
improve muscle stamina and strength
with regular physical activity

Exercise for people with special

needs

"You don't stop exercising because you grow old.

You grow old because you stop exercising." Anonym
People

with disabilities should first

consult a physician before beginning a
program of physical activity to
which
they are unaccustomed
Provide community-based programs
to
meet the needs of persons with
disabilities.
Ensure that environments and facilities
conducive to being physically active are
available and accessible to people with
disabilities, such as offering safe,
accessible, and attractive trails for
bicycling, walking, and wheelchair
activities.

Exercise for Women in

developing countries
There

has been several studies

which have shown that less
emphasis is given to exercise
especially in women
The reasons are several and
most important one is awareness.
Women sports are not
encouraged in most of developing
countries
There is stigma that women
should not be involved in outdoor
sports

Exercise is for everyone

There

is need for awareness for

physical fitness in developing
countries
Exercise is not only for men but for
everyone
With commitment, opportunities can
be developed.
Even shopping malls provide
opportunities for fitness walking
CDC 1997

Health Risks of Physical

Activity
Most

musculo-skeletal injuries sustained during

physical activity are likely to be preventable

Injuries

sustained during competitive sports

have been shown to increase the risk of
developing osteoarthritis

Serious

cardiac events can occur with physical

exertion.
The overall benefit of regular physical activity
is lower all-cause mortality

Injury
Prevention
exercise

regularly
gradually increase
intensity
rest between sessions
warm-up and cool down
stay flexible
dont exercise when sick
dont exercise when
muscles are fatigued
and straining
know proper form for
any activity you do

Caring
Rest:

for Injuries

stop immediately
Ice: apply immediately
and repeat every few
hours for 15-20 minutes
Compress: wrap injured
area with elastic bandage
Elevation: raise injured
area above heart
After 2 days, apply heat if
there is no swelling
Gradually ease back into
activity when pain is gone

Summary
Physical

inactivity is one of the top 10

leading causes of death and disability in the
developed world
Exercise improves our body and minds
Even moderate exercise has many health
benefits
It is important to set fitness goals that are
realistic and meaningful for you
It takes time to make fitness part of a
lifestyle, and we will all have ups and
downs in following our exercise programs
Exercise feels good!

The first wealth is health."

Ralph Waldo Emerson