Chapter 2Health Benefits of Physical Activity

and Exercise

Dangers of Inactivity• Only 30 minutes of activity each day reduces

the likelihood of developing:– Cardiovascular disease– Stroke– Diabetes– Colon cancer– Bone fractures– High blood pressure– Obesity

Physical Activity or Exercise?• Physical activity

– Any activity that engages the body• Exercise

– Physical activity that is planned, structured, and repetitive

– Series of coordinated movements specifically intended to increase physical performance

• Physical activity: walking to class, raking leaves, grocery shopping

• Exercise: running, aerobics, swimming

Four Elements of Physical Fitness

• Cardiorespiratory endurance• Muscle strength and endurance• Flexibility• Body composition

Who Are the Physically Active?

• Young males• Those with graduate-

level degrees• Those with incomes of

at least four times the poverty level

• Married men and women

• Residents of the western United States

• More than 50% of adults do not engage in the recommended level physical activity

Benefits of Physical Activity

• Being active– Improves the physical domain of personal

wellness– Has a direct influence on emotional health– May positively influence social and

environmental aspects

Health Outcomes Affected by Physical Activity

• Premature death• Diseases

– Coronary heart disease, stroke, some cancers, type 2 diabetes, depression

• Risk factors for disease– High blood pressure, high blood cholesterol

Health Outcomes Affected by Physical Activity (cont.)

• Physical fitness– Aerobic capacity, muscle strength, endurance

• Functional capacity• Mental health• Injuries or sudden heart attacks

Effects on Premature Death

• Physical activity– Has a large effect on mortality– Benefits can be seen even without high

amounts of activity

• Relative risk of dying prematurely– Lower with higher levels of moderate- or

vigorous-intensity physical activity

Effects on Cardiorespiratory Health

• Cardiorespiratory health involves health of the:– Heart– Lungs– Blood vessels

• Low cardiorespiratory fitness is a risk factor for heart disease.

Effects on Cardiorespiratory Health (cont.)

• Cardiorespiratory health benefits increase with higher frequency and duration of exercise.– 150 minutes a week of moderate-intensity

physical activity is recommended.– 200 minutes a week has even greater benefits.

Effects on Cardiorespiratory Health (cont.)

• Improvements seen in individuals with:– Multiple sclerosis– Stroke– Spinal cord injury– Cognitive disabilities

Effects on Cardiorespiratory Health (cont.)

• Moderate-intensity physical activity is safe and recommended for:– Women during pregnancy– Women during postpartum period

Effects on Metabolic Health

• Reduces risk of:– Type 2 diabetes– Metabolic syndrome (e.g., high blood pressure,

large waistline, adverse blood lipid profile)

• Benefits seen with 120 to 150 minutes per week of moderate-intensity aerobic activity

• 3 days a week of vigorous aerobic activity is recommended for young people

Effects on Weight and Energy Balance

• Caloric intake must be considered to control body weight.

• Physical activity is needed to maintain energy balance.– Helps maintain stable weight over time

Effects on Weight and Energy Balance (cont.)

• Helps control percentage of body fat in children and adolescents

• Recommended frequency and duration of physical activity for these individuals:– 3 to 5 days a week– 30 to 60 minutes each time

Effects on Musculoskeletal Health

• Declines in bone density can be slowed with physical activity– 90 to 300 minutes a week of moderate- or

vigorous-intensity physical activity

• Reduces risk of hip fracture in older adults• May help with arthritis and other rheumatic

conditions

Effects on Functional Ability

• Functional ability:– Capacity of a person to carry out everyday

activities such as:• Climbing stairs

• Walking on a sidewalk

• Participation in physical activity– Reduces risk of falls in older adults by

improving functional ability

Effects on Cancer Risk

• Participation in physical activity– Lowers risk of colon cancer– Lowers risk of breast cancer in women

• Between 210 and 420 minutes a week of moderate-intensity physical activity is needed to see these benefits.

• Cancer survivors– Have better quality of life and better fitness

when physically active

Effects on Mental Health

• Lower risk of depression and cognitive decline when adults are physically active

• Improves quality of sleep• Reduces symptoms of anxiety and

depression in children and adolescents

Effects on Adverse Events

• Injury– Being less active leads to higher risk of injury

when playing sports.

• Cardiac events– Lower risk for physically active people– Greatest risk is for usually inactive people who

suddenly engage in vigorous-intensity activities (e.g., shoveling snow)