benefits of physical activity - 2010

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Key QuestionsHow much physical activity is neededfor health benefits?


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Physical Activi ty and Good

Physical Health

At least 30 minutes duration of moderate

intensity PA at least five days per week, or 20minutes of vigorous physical activity at leastthree times per week

Youth should strive for at least one hour ofexercise a day.

U.S. Department of Health and Human Services


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Physical Activi ty Health Benefi ts

Regular PA has beneficial effects on most (ifnot all) organ systems, and helps to prevent

a broad range of health problems anddiseases.

People of all ages derive substantial healthbenefits from physical activity.



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Regular physical activity improves health in thefollowing ways:

Reduces the risk of dying prematurely from heart disease;Reduces the risk of developing diabetes;

Reduces the risk of developing high blood pressure;

Reduces blood pressure in people who already have highblood pressure;

Reduces the risk of developing colon and breast cancer;

Helps to maintain a healthy weight;


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Physical Activi ty Health Benefi tsHelps build and maintain healthy bones, muscles, and joints;

Helps older adults to become stronger and better able tomove about without falling;

Reduces feelings of depression and anxiety; and

Promotes psychological well-being. U.S. Department of Health and Human Services


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Regular PA is associated with lowermortality rates for both older andyounger adults.

Even those who are moderately activeon a regular basis have lower mortalityrates than those who are least active.



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Key QuestionHow does physical activity reducedisease risk?


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Regular PA leads to cardiovascularfitness, which decreases risk ofcardiovascular disease mortality ingeneral and coronary artery diseasemortality in particular.



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Medical Benefits.Acts as an effective deterrent tocoronary artery disease due to itspositive effects on blood lipids, bloodvolume, and total hemoglobin


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Physical Activity and CADIndividuals who exercise regularlyreduce their relative risk of developingCAD by a factor of 1.5 to 2.4.

(American Heart Association 1995)


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Physical Activity and Lipid

ProfilesRegular physical activity positivelyaffects lipid metabolism.

HDL-C increases in response toendurance training.


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Medical Benefits.Important in the treatment of patientswith CAD or those who are at increasedrisk for developing CAD.


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Physical Activity and CADPeople who exercise as part of theirrehabilitation following a MI haveimproved survival rates


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Physical Health

Regular physical activity can prevent ordelay the development of high bloodpressure, and reduces blood pressure inpersons with hypertension.



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Physical Activity and

Hypertension

Regular physical activity does not lowerblood pressure which is already normal.


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Blood Pressure LDL InteractionThose with high blood pressure,elevated LDL-cholesterol or both have a1.95, 1.70, and 3.31 times higher riskof having a heart attack than thosewithout either of the two conditions.

(2004)


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Physical HealthRegular physical activity is also important formaintaining muscle strength, joint structure,

joint functioning, and bone health.

Weight-bearing physical activity is essentialfor normal skeletal development during

childhood and adolescence and for achievingand maintaining peak bone mass in youngadults.



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Physical Health

Among post-menopausal women, exercise, especially

muscle strengthening (resistance) activity, mayprotect against the rapid decline in bone mass.

However, data on the effects of exercise on post-

menopausal bone loss are not clear-cut and thetiming of the intervention (e.g., stage of menopausaltransition) can influence the response.



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Physical Health

PA including muscle-strengthening exercise appears

to protect against falling and fractures among theelderly, probably by increasing muscle strength andbalance.

PA may also be beneficial for many people witharthritis.



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Physical Health

Link between PA and academic performance

Healthy learners

Brain-based research


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Psychological Benefits.Improves cognitive function.

Promotes changes in brain structureand function in infants and youngchildren.


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Psychological Benefits.Provides sensory stimulation that isessential for the optimal growth anddevelopment of the young nervoussystem.


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Psychological Benefits.Promotes early cognitive functionthrough imitation, symbolic play,development of language, and the useof symbols.


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Psychological BenefitsAssists in the development andrefinement of perceptual abilitiesinvolving vision, balance, and tactilesensations.


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Psychological Benefits.Aids the development of cognitionthrough opportunities to developlearning strategies, decision making,acquiring, retrieving, and integratinginformation and solving problems.


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Physical Health

Studies have found participation in physical activity

increases adolescents

self-esteem and reducesanxiety and stress.



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Physical HealthThrough its effects on mental health, physical activitymay help increase studentscapacity for learning.

Spending more time in physical education did nothave harmful effects on the standardized academicachievement test scores of elementary schoolstudents;

in fact, there was some evidence that participation in a two-year health-related physical education program had severalsignificant favorable effects on academic achievement.



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Physical Health

Participation in physical activity and sportscan promote social well-being, as well asgood physical and mental health, amongyoung people.



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Physical Activi ty Health

BenefitsResearch has shown that students whoparticipate in interscholastic sports areless likely to be regular and heavysmokers or use drugs, and are morelikely to stay in school and have good

conduct and high academicachievement.


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Physical Health

Sports and physical activity programs canintroduce young people to skills such as

teamwork, self-discipline, sportsmanship,leadership, and socialization.


Lack of recreational activity, may contributeto making young people more vulnerable togangs, drugs, or violence.


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Sociological Benefits.Improves self-discipline.

Can be a social experience.


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Physical HealthRegular physical activity reducesmorbidity and mortality from mental

health disorders.


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Physical HealthIn adults with affective disorders, physical activityhas a beneficial effect on symptoms of depressionand anxiety.

Animal research suggests that exercise may stimulatethe growth of new brain cells that enhance memoryand learning,two functions hampered by depression.

Clinical studies have demonstrated the feasibility andefficacy of exercise as a treatment for depression inolder men and women.



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Physical Health

Regular physical activity may also reduce riskof cognitive decline in older adults

Among people who suffer from mental illness,physical activity appears to improve the

ability to perform activities of daily living.27 U.S. Department of Health and Human Services


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Key PointsBecause physical inactivity is a risk factor formany diseases and conditions, making

physical activity an integral part of daily life iscrucial.

Physical activity need not be strenuous to bebeneficial.


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Key PointsPeople of all ages benefit frommoderate physical activity, such as 30

minutes of walking five or more times aweek.


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Key PointsIn addition, physical activity does not need tobe sustained for long periods of time in order

to provide health benefits.

Repeated shorter bursts of moderate intensityactivity also yield health benefits.

In other words, walking in two 15-minutesegments or three 10-minute segments isbeneficial.


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Key PointsBoth the public and private sectors willneed to band together to promote more

healthy habits for those of all ages.

Encouraging more activity can be as

simple as establishing walking programsat schools, worksites and in thecommunity.


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Key PointsSome communities have an existinginfrastructure that supports physical activity,

such as sidewalks and bicycle trails, and worksites, schools, and shopping areas in closeproximity to residential areas.


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Key PointsCommunity amenities need to bedeveloped to foster walking, cycling,

and other types of exercise as a regularpart of daily activity.


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Key PointsSchools provide many opportunities toengage children in physical activity as

well as healthy eating.

For adults, worksites provide

opportunities to reinforce the adoptionand maintenance of healthy lifestylebehaviors.


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Key PointsChange needs to take place at theindividual and family level.

Each person must understand the valueof physical activity for health and well-

being and commit to a lifestyle that istruly active.


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RecommendationsBasic Health Benefits

To benefit health and prevent disease,every U.S. adult should accumulate atleast 30 minutes of at least moderateintensity physical activity on at least five

days of the week.


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RecommendationsModest health benefits can be realizedby exercising enough to burn as few as

150 kcals a day, or 1000 kcals a week.


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RecommendationsThis amount of physical activitydecreases the risk of coronary heart

disease by 50% and the risk ofhypertension, diabetes, and coloncancer by 30%.

(U.S. Dept. of Health and Human Services1996)


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RecommendationsThe Exercise andPhysical Activity

PyramidFrom: Rauramaa, R. & Leon, A.S.(1996) Physical Activity and risk ofcardiovascular disease in middleaged individuals. Sports Medicine;22(2):65-69.


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RecommendationsHigh intensity training and competitivesports require a solid fitness base to

prevent injury, and offer relatively fewhealth benefits.

Most people should engage in these

activities sparingly.


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Healthy People 2010There are currently 12 objectivesrelated to Physical Activity and Fitness.

See next set of notes


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Surgeon Generals Report(July, 1996).

a. ..communities should providequality, preferably daily, K-12 physical

education classes and hire physicaleducation specialists to teach them.


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Surgeon Generals Reportb. People who are usually inactive canimprove their health and wellbeing by

becoming even moderately active on aregular basis.


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Surgeon Generals Reportc. Physical activity need not bestrenuous to achieve health benefits.

d. Greater health benefits can beachieved by increasing the amount(duration, frequency, or intensity) of

physical activity.


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CDC&PGuidelines for School and CommunityHealth Programs to Promote Lifelong

Physical Activity Among Young People(1997).

a. Daily physical education programs

for all children in kindergarten through12thgrades.


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CDC&Pb. Eliminate or sharply reduce thepractice of granting exemptions for

physical education classes.


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CDC&Pc. Increase the amount of time thatstudents are active in physical

education classes.


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NASPE Shape of the Nation

Report(1997).Most states are not living up torecommendations of the U.S. Surgeon

Generals Report on Physical Activityand Centers for Disease Control andPrevention to require daily physical

education for all students inkindergarten through 12thgrade.

benefits of physical activity - 2010

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