HOPE: Health

Optimizing Physical
Education
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
 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"

Anonymous
Spectrum of Physical Activity
and Health
Physically Fit

Physically
Physically
disabled
Active

LaPorte RE: Am J Epidemiol. 1984 Oct;120(4):507-17

 Differences between Exercise
Exercise and Sport
It’s a form of physical
activity done primarily to
improve one’s health and
fitness.
Sports
Is complex,
institutionalized,
competitive and these
very characteristics works
against moderate and
rhythmical exercise.
CDC 1999
 Common Reasons Not To
Exercise
I don’t have the
time
 I don’t like to
sweat
 I’ll look silly
 It hurts
 I don’t know what
to do
 It’s 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
2
1.8
1.6
1.4
1.2
1
Fit
0.8
Unfit
0.6
0.4
0.2
0
lean Normal Obese
<16% 16-24% >24%
 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
Leading causes of disease and disability
associated with physical inactivity
1. 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

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
FACT Disease
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 self-
esteem
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 long-
term?
 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...
 Ifyou 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 Indoor Activities
Activities Treadmill machine
Walking Stair climbing
Jogging/running machine
Bicycling Stationary bike

Swimming Elliptical trainer

Basketball Rowing machine

Soccer Aerobics,

Jumping Rope 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
 Timing Questions
 What 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?
Itis best not to eat a meal for 2 hours
beforehand
Be sure to drink plenty of water before and
during exercise
 Should I exercise when I’m sick?
No, 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." Anonymou

 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
 Mostmusculo-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

 Seriouscardiac events can occur with physical

exertion.
The overall benefit of regular physical activity
is lower all-cause mortality
 Injury
 Prevention  Caring for Injuries
 exercise regularly  Rest: stop immediately
 gradually increase  Ice: apply immediately
intensity and repeat every few
 rest between sessions hours for 15-20 minutes
 warm-up and cool down  Compress: wrap injured
 stay flexible area with elastic
bandage
 don’t exercise when
 Elevation: raise injured
sick
area above heart
 don’t exercise when
 After 2 days, apply heat
muscles are fatigued
if there is no swelling
and straining
 Gradually ease back into
 know proper form for
activity when pain is
any activity you do
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