THE HEALTH BENEFITS

OF PHYSICAL ACTIVITY
This unit deals with:_
 physical activity trends,
risk factors associated with chronic
diseases,
the role of regular physical activity in

disease prevention and health, and

physical activity guidelines and
recommendations for improved health.
Based on research conducted in USA:_
 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)
 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 !!!
 Recent research findings lists a number of health-related
benefits associated with physical activity.
In all, these benefits include:_
 the physiological adaptations that the body makes in
response to becoming physically fit,
 a reduction of disease risk,
 maintenance of functional fitness,
 improvement of psychological well-being, and
 increases in longevity, quality of life social adjustments.
 Helps control weight.
 Reduces feelings of depression and anxiety.
 greater body shape and size
 Increase work productivity (Effective, efficient ,
economic)
 helps Individuals enjoy leisure time
 It is very effective to lead effective living
 Reduces effect of acquired aging
 Reduce the risk of the three leading causes of death:
Heart Disease, stroke, and cancer
 Strengthens bones and increases joint flexibility.
 Increases your respiratory capacity
 Improves digestion and fat metabolism
 Improves mood and stimulates the brain
 Hypo-kinetic diseases are conditions that occur from a
sedentary lifestyle.
 "hypo" means less and "kinetic“ means movement.
 so Hypo-kinetic diseases are caused due to lack of
physical activity.
 Physical inactivity has led to a rise in chronic diseases.
Some experts believe that physical inactivity is the most
important public health problem in the 21st century.
Each year at least 1.9 million people die as a
result of physical inactivity.
Cardiovascular disease, Some forms of cancer,
Type 2 diabetes, Mental health,
Coronary heart disease (CHD),
Hypertension, Hypercholesterolemia,
Cancer, Obesity, and
Musculoskeletal disorders

 The term exercise deficit disorder (EDD) has been used to

identify children who do not attain at least 60 min of
moderate- to vigorous-intensity physical activity on a
daily basis.
 Physical activity lowers the risk of hypokinetic
conditions including:-
 Dying prematurely, coronary artery disease, stroke,
 type 2 diabetes, metabolic syndrome,
 high blood lipid profile,
 cancers and hip fractures.
 helps in weight loss, weight maintenance and prevention
of weight gain,
 prevention of fail, and improved functional health,
 improved cognitive function,
 increased bone density, and improved quality of sleep.
 Is Disease Caused by disorder of the heart
and blood vessels
 Sedentary lifestyle is a risk factor for CVD,
according to the American Heart Association
According to(WHO, 2011) cardiovascular disease
(CVD) caused 17.3 million deaths (30%) worldwide in
2008, and it is projected to cause more than 26 million
deaths by 2030.
More than 80% of those cardiovascular deaths occurred
in low- and middle-income countries.
 CHD is caused by a lack of blood supply to the heart
muscle resulting from a progressive, degenerative
disorder known as atherosclerosis.
 CHD is a disease in which a waxy substance called
plaque builds up inside the coronary arteries.
 These arteries supply oxygen-rich blood to your heart
muscle.
 When plaque builds up in the arteries, the condition is
called atherosclerosis.
 Atherosclerosis is an inflammatory process
involving a buildup of low-density lipoprotein
(LDL) cholesterol, scavenger cells (monocytes),
necrotic debris, smooth muscle cells, and fibrous
tissue.
 Globally,(CHD) accounts for more deaths than
any other disease, with more than 7.6 million
people dying from it in 2005 (WHO 2007).
The positive risk factors for CHD are:
Age
Family History
Hypercholesterolemia
Hypertension
Tobacco use
Diabetes Mellitus or
Pre diabetes
Overweight and Obesity
Physical Inactivity.
Disease Approximately 6% of CHD deaths worldwide
can be attributed to a lack of physical activity (WHO,
2010).
Physically active people have lower incidences of
myocardial infarction and mortality from CHD and tend
to develop CHD at a later age compared to their sedentary
counterparts.
Leading a physically active lifestyle may prevent 20% to
35% of cardiovascular diseases.
 Exercise prevents Atherosclerosis (clogged arteries).

Exercise reduces cholesterol plaques that clog arteries and

can lead to stroke and heart attack
 Hypertension, or high blood pressure,

is a chronic, persistent elevation of

blood pressure that is clinically defined as a systolic

pressure ≥140 mmHg or a diastolic pressure ≥90 mmHg.
 It is called the "silent killer" because you usually don't
have any symptoms when your blood pressure is too
high
 WHO (2011) identified hypertension as the leading
cardiovascular risk factor, attributing 13% of deaths
worldwide to high blood pressure.
is also the primary risk factor for all types of stroke.
About 15% to 40% of the global adult population has
hypertension
Classification of Blood Pressure
Systolic blood Diastolic blood
Class pressure (mm Hg) pressure (mm Hg)
Optimal <120 <80
Normal <130 <85
High normal 130 to 139 85 to 89
Hypertension

Stage 1 140 to 159 90 to 99

Stage 2 160 to 179 100 to 109
Stage 3 >=180 >=110
 Being overweight
 Not getting enough exercise
 Having a family history of hypertension
 Abusing alcohol or smoking
 High sodium (salt) intake
 Stress
 Chronic conditions such as diabetes, kidney disease, or
high cholesterol.
 Adults over 18 should have their blood pressure
checked routinely.
 Maintaining a proper weight
 Lifestyle changes may help control your blood pressure:
 Try to manage your stress.
 Avoid smoking and
 Reducing salt intake
 Limiting alcohol consumption
 Eating a diet rich in fruits and vegetables
 Increasing physical activity
 Exercise Tips for Those With High Blood Pressure
 Exercise regularly.
 How Do I Start Exercising?
Always check with your doctor first before
starting an exercise program.
 What Type of Exercise Is Best?
 Exercise can be divided into three basic types:
 Stretching or the slow lengthening of the arms and legs before
and after exercising.
 Cardiovascular or aerobic exercise
 Strengthening exercises
◦What Are Examples of Aerobic Exercises?
 walking, jogging, jumping rope, bicycling (stationary or outdoor),
cross-country skiing, skating, rowing, high or low-impact
aerobics, swimming, and water aerobics.
 How Often Should I Exercise?
 An aerobic session lasting 20 to 30 minutes, 3- 4 times a week.
 Exercising at least every other day will help you keep a regular
aerobic exercise schedule.
 What Should I Include in My Exercise Program?
 Warm-up.
 Conditioning.
 Cool down.
 How Can I Avoid Overdoing It During Exercise?
◦ Gradually increase your activity level
◦ Wait at least one and a half hours after eating a meal
◦ Exercise at a steady pace and Keep an exercise record.
◦ Take time to include a five-minute warm-up, including
stretching exercises and include a five- to 10-minute cool
down after the activity.
Stop exercising and rest if you have any of the following
symptoms:
 Chest pain

 Weakness
 Dizziness or lightheadedness
 Unexplained weight gain or swelling
 Pressure or pain in your chest, neck, arm, jaw, or
shoulder or any other symptoms that cause concern.
 Call your doctor or seek emergency treatment
immediately
 Hypercholesterolemia, is an elevation of total cholesterol
(TC) in the blood, is associated with increased risk for
CVD.
 Hypercholesterolemia is also referred to as hyperlipidemia,
which is an increase in blood lipid levels;
 Dyslipidemia refers to an abnormal blood lipid profile.
 Approximately 18% of strokes and 56% of heart attacks
are caused by high blood cholesterol (WHO, 2002).
 Cholesterol is a waxy, fatlike substance found in all
animal products (meats, dairy products, and eggs).
 The body can make cholesterol in the liver and absorb it

from the diet.

 Cholesterol is essential to the body, and it is used to
build cell membranes, to produce sex hormones, and
to form bile acids necessary for fat digestion.
 Lipoproteins are an essential part of the complex
transport system that exchanges lipids among the liver,
intestine, and peripheral tissues.
 risk factors for hypercholesterolemia are:-
→Age →gender
→family history →alcohol
→smoking
 Regular physical activity, especially habitual aerobic
exercise, positively affects lipid metabolism and lipid
profiles.
 Cross-sectional comparisons of lipid profiles in
physically active and sedentary women and men suggest
that physical fitness is inversely related to TC and the
TC/HDL-C ratio (Shoenhair and Wells 1995).
 The research on the effect of resistance training on
cholesterol levels continues to remain inconclusive.
 Diabetes mellitus is a condition in which the pancreas
no longer produces enough insulin or cells stop
responding to the insulin that is produced,
 Insulin is a chemical substance produced in the body that
controls the amount of sugar absorbed by the blood
 so that glucose in the blood cannot be absorbed into the
cells of the body.
 Diabetes is a medical condition identified by fasting blood
glucose or glycated hemoglobin (HbA1c) levels that are
above normal values.
 HbA1c is an indicator of the average blood glucose over
the past 2 to 3 months.
 The most common of the serious metabolic diseases of
humans.
 It is chronic & affects metabolism of CHO, proteins, fat,
water & electrolytes.
 Diabetes is a global epidemic. Some times it has got grave
consequences.
 The results are usually permanent & irreversible in terms of
functional & structural capacity.
 The most common complications are eye, kidney &
nervous system
 Symptoms include frequent urination, fatigue, weight
loss excessive thirst, and hunger.
 Diabetes is a major contributor toward the development
of CHD and stroke.
 More than 346 million people worldwide have the disease
(WHO, 2011).
 At least 65% of people with diabetes mellitus die from
some form of heart or blood vessel disease (AHA, 2008).
 Also, diabetes is among the leading causes of kidney
failure; 10% to 20% of people with diabetes die of kidney
failure (WHO, 2008).
 Factors linked to this epidemic include urbanization,
aging, physical inactivity, unhealthy diet, and obesity.
 Age: - 80 % occur after 50 years of age.

New patients’ incidence 60 - 70 age.

Principally a disease of middle aged & elderly.
The disease may appear any time.
 Sex:-
More male than female youngsters.
Middle age females more affected.
 Heredity: -
 Infection: - Viral or bacterial infections.
 Obesity: -
 Diet: - Over eating combined with under activity.
 referred to as insulin-dependent diabetes mellitus
(IDDM)
 usually occurs before age 30 but can develop at any age.
It comes during child hood or young adults.
 There is total insulin deficiency patients have Normal
less than normal weight
 It is sudden on set and Needs urgent treatment
 Caused by autoimmune, genetic, or environmental
factors, but the specific cause is unknown.
 Unfortunately, there is no known way to prevent type 1
diabetes (CDC, 2011).
 Type 2, previously known as non-insulin-dependent
diabetes mellitus (NIDDM),
 is more common; 90% of individuals diagnosed with
diabetes mellitus worldwide have type 2 diabetes (WHO).
 Onset is more gradual
 Appears in middle aged or elderly
 Mild symptoms for long time.
 They are usually obese. Nearly 90% of cases of type 2
diabetes worldwide may be related to obesity (Wagner
and Brath 2012).
 Causes are difficult to establish.
 They have the following metabolic abnormalities:-

 Delayed or impaired insulin secretion

 Impaired insulin action
 Excessive glucose out put from the liver
 Research that associates physical activity with weight
loss, fat loss, and glycemic control suggests that
regular physical activity reduces one’s risk of developing
type 2 diabetes.
 Healthy nutrition and increased physical activity,
however, can reduce the risk of type 2 diabetes by as
much as 67% in high-risk individuals.
 it helps to lose weight or maintain a healthy weight.
 it can help your body respond to insulin
 it lowers blood glucose and possibly reduce the amount
of medication you need to treat diabetes, or even
eliminate the need for medication.
 it improves your circulation, especially in your arms and
legs, where people with diabetes can have problems.
 In type 2 Diabetes they can manage without the need for
medications.
 To choose the exercises that best fit your abilities and
needs.
 Certain activities may be discouraged.
 To Test the health status of a patient's heart before

exercise program.
 If numbness in your feet, for example, jogging could

cause sores or even fractures; your physician may

recommend that you switch to swimming or cycling.
 You may need to adjust your medications, carry snacks or

drinks.
 Any diabetic who exercises should carry glucose tablets

or some equivalent
 Be sure your shoes fit well
 Remember, always wear socks.
 Start slowly with a low-impact exercise such as walking,
swimming, or biking.
 Build up the time you spend exercising gradually.
 Avoid lifting very heavy weights as a precaution
 If you have foot problems, consider swimming or biking
 Stretch for five minutes before and after your workout
 Drink adequate liquids before, during, and after exercise to
prevent dehydration, which can upset blood sugar levels.
 Gentle aerobic exercises, are often the best choice for
diabetics.
 aerobic exercise include walking, cycling, swimming, or
rowing.
 Diabetics with well-controlled and no complications can
usually participate in most any type of exercise.
 Choose exercise that is enjoyable and can be performed
comfortably.
 Intensity of the exercise —
◦ Exercise does not have to be intense to be beneficial.
◦ increase the intensity gradually
 Frequency —
◦ benefits of exercise require a regular, long-term exercise
program. Commit to exercising 30 minutes a day most days of
the week.
 Duration: —
◦ A reasonable exercise session consists of 10 minutes of
stretching and warm-up, followed by 20 minutes of gentle
aerobic exercise.
◦ You should increase the duration gradually.
 Timing: —
◦ People who take insulin should try to exercise at the same time of
the day.
◦ This help to maintain predictable blood sugar levels.
 means having too much body fat.
 having abnormal or excessive fat accumulation that may
impair health
 Ranks as the fifth leading risk factor for death worldwide
 It is a condition in which a person has an excision Amount
of body fat.
 When caloric intake exceeds expenditure the excess
calories are Stored as fat tissue.
 Excess body weight and fatness pose a threat to both the
quality and duration of one’s life.
 premature death, type 2 diabetes, heart disease
 Stroke, hypertension, asthma,
 gallbladder disease, osteoarthritis
(degeneration of cartilage and bone in joints)
 sleep apnea
 high blood cholesterol
 complications of pregnancy
 menstrual irregularities
 have a shorter life expectancy
 The major factors associated with increased risk of obesity
are:-
→Age → Gender
→family history →cholesterol intake, and
→ physical inactivity.
 Childhood obesity (≥95th percentile for sex and age) is
also a global problem.
 In developed countries, approximately 8 million children

are overweight.
 Overweight adolescents have a 70% chance of
becoming overweight adults; this increases to 80% if one
or both parents are overweight or obese (AHA, 2012).
 Globally, more than 1 in every 10 adults is obese
(WHO, 2012)
 Originally overweight and obesity were considered to be
problems of high-income countries; now, these conditions
are on the rise in the low- and middle-income countries
(WHO, 2012).
 The WHO (2012) reported that nearly 35 million
children living in developing countries are overweight
 Restricting caloric intake and increasing caloric
expenditure through physical activity and exercise are
effective ways of reducing body weight and fatness while
normalizing blood pressure and blood lipid profiles.
Adult overweight and obesity are classified using the
body mass index (BMI).
 (BMI = weight [kg] / height squared [m2]).
Individuals with a BMI between 25 and 29.9 kg/m2 are
classified as overweight
BMI of 30 kg/m2 or more are classified as obese.

Example:-1
 Find the BMI for an individual who weighs 68 kg
and 1.73 m?
 Metabolic syndrome;- is A group of risk factors
for heart disease, diabetes, and stroke.
 It includes abdominal obesity, high blood
pressure, dyslipidemia, insulin resistance,
high blood glucose levels, and low levels of high-
density lipoprotein (HDL) cholesterol.
 According to clinical criteria adopted by the
National Cholesterol Education Program (2001),
individuals with three or more CVD risk factors
are classified as having metabolic syndrome.
 Age and BMI directly relate to metabolic
syndrome
 Lifestyle
must be modified in order to manage
metabolic syndrome.
 The combination of healthy nutrition and
increased physical activity is an effective way to
increase HDL-C and to reduce blood pressure,
body weight, triglycerides, and blood glucose
levels.
 The process of becoming older, a process that is
genetically determined and environmentally modulated
 A sedentary lifestyle and lack of physical activity reduce

life expectancy by predisposing the individual to aging-

related diseases and by influencing the aging process itself.
→With aging, a progressive loss of physiological and
metabolic functions occurs;
 decreased elasticity in blood vessel walls,
 increases in blood pressure,
 After the age of 25, maximum oxygen uptake (Vo2max)

by exercising muscles decreases by 5% to 25% per decade.


 decreases in reaction time and overall balance,
 Rates of depression increase with age,
 motivation decreases,
 decrement in daily function
 Lean body mass decreases,
 interstitial fat content increases,
 joint motion diminishes,
 Muscle strength and endurance decrease
 Decreases estrogen, androgen, and growth hormone levels.
 Progressive loss of bone density

Thus, regular exercise benefits in retarding

the aging process and diminishing the risk
of aging-related diseases.
 Posture is the position from which movement begins and
ends.
 Having proper postural alignment enables the body to
perform movements quicker with less joint and muscular
strain and
 Deformity the situation in which a part of the body has
not developed in the normal way.

Good
posture
 Women in general tend to develop poor posture because
of many factors. They often have more clerical and
computer oriented jobs that require sitting in a chair, eyeing
a computer screen for long periods of time. They also wear
high-heeled shoes, which lead to an alteration and
compensation of their posture.
 Men can also develop all of these postural problems but at a
different degree and rate depending on their situation.
 To improve your posture and reduce structural damage, you
should adhere to a corrective postural exercise program.
 Exercises for correcting posture:
 Prone Cobra, Axial Extension Trainer
 Wall Leans
 MSDs are injuries and disorders that affect the human
body’s movement or musculoskeletal system (i.e.
muscles, tendons, ligaments, nerves, discs, blood
vessels, etc.).
 Diseases and disorders of the musculoskeletal system,
such as osteoporosis, osteoarthritis, bone fractures,
connective tissue tears, and low back syndrome, are also
related to physical inactivity and a sedentary lifestyle.
 Osteoporosis is a disease characterized by the loss of
bone mineral content and bone mineral density due to
factors such as aging, amenorrhea, malnutrition,
menopause, and physical inactivity.
 It is becoming a major health issue, with an
osteoporotic fracture occurring every 3 seconds
worldwide.
 Wrist fractures precede the most common

osteoporotic fracture, vertebral fractures.

However, hip fractures are the most devastating.
 Adequate calcium intake, vitamin D intake, and

regular physical activity help counteract age-

related bone loss.
 ACSM suggests the following exercise
prescription to help counteract bone loss due to
aging and preserve bone health during adulthood.
 Mode: Weight-bearing endurance activities (e.g., stair
climbing, jogging), activities that involve jumping (e.g.,
basketball, plyometrics), and resistance training
 Intensity: Moderate to high, in terms of bone-loading

forces
 Frequency: 3–5 times per week for weight-bearing

endurance activities; 2 or 3 times per week for resistance

exercise
 Duration: 30–60 min/day of a combination of weight-

bearing endurance activities, activities that involve

jumping, and resistance training that targets all major
muscle groups
 Afflicts millions of people each year. More than 80% of
all low back problems are produced by muscular
weakness or imbalance caused by a lack of physical
activity.
 If the muscles are not strong enough to support the

vertebral column in proper alignment, poor posture

results and low back pain develops.
 Excessive weight, poor flexibility,

and improper lifting habits also

contribute to low back problems.
 Structural support, movement, and protection of certain
body tissues.
 When we stand, the lower back is functioning to hold most

of the weight of the body.

 When we bend, extend or rotate at the waist, the lower

back is involved in the movement

 The best treatment of back pain is prevention

through regular exercise.

 if you already have back problems, consult your doctor

before you begin any routine.

 TOO MUCH EXERCISE CAN CAUSE BACK PAIN,

TOO
Exercises that may help reduce or prevent low back pain
include:
 Aerobic exercise, to condition your heart and other

muscles, maintain health, and speed recovery.

 Strengthening exercises, focusing on your back, stomach,

and leg muscles.

 Stretching exercises, to keep your muscles and other

supporting tissues flexible and less prone to injury.

 Some exercises can aggravate back pain. If you have low

back pain, avoid:

 Straight leg sit-ups.
 Bent leg sit-ups or partial sit-ups (curl-ups) when you
have acute back pain.
 Lifting both legs while lying on your back (leg lifts).
Thank you very
much !!!