The Power of ExerciseThe Power of Exercise

Exercise is good for us.

Yes? No? Duh?

Consider the following:

Physical Activity• Movement• Energy

expenditure

Exercise/Sport • Planned, structured• Focus is fitness

progression

Difference in concepts

How much?How much?

• 30 minutes/5 days a week • Moderate intensity• Can be broken up (10 min x 3)• Approx 150 kcal/day• Dependant on individual

BUT• That all was for adults…• 60 min of active vigorous activity for

children and teenagers!

TV??

• Higher BMI and decreased fruit/vegetable consumption• Less exercising • Higher tiredness, snacking, smoking, drinking• Less positive perceptions of self, of others and of quality of

life

Physical benefits of exercise Physical benefits of exercise Reduces the risk of developing:• Obesity• Cardiovascular disease • Coronary heart disease• Stroke• Diabetes (type 2)• High blood pressure• Certain cancers (Colon, breast; rectal, lung, prostate, endometrial)• Premature death

Psychological benefits

• General well-being

• Better body image and self-esteem

• Improved general cognitive functioning among older adults

Psychological benefits

• Reduced emotional distress

• Reduced anxiety

• Reduced depression and stress

• Brings a “feel good factor”

The study that changed everything...

• Babyak and his colleagues (2000)• Three groups (exercise, medicine, exercise*medicine)

Results (after 16 weeks):– All three groups improved (>60%)– No significant differences among groups

10 months follow-up – Relapse medication: 38%– Relapse medication*exercise: 31%– Relapse exercise: 9%

Not exercising is like taking depressants

What is the BMI?

BMI cont

BMI is a reliable indicator of body fatness for most adults, children and teens

Top 10 Calorie burning exercisesTop 10 Calorie burning exercises

• Each estimate is for 1 hour of exercising

• 10. High-impact aerobics = 500+ burned calories

• 9. Cross-country skiing = 500+ burned calories

• 8. Racquetball = 500+ burned calories

• 7. Backpacking = 500+ burned calories

• 6. Jogging at a speed of at least 5 mph = 500+ burned calories

• 5. Stair machine = 600+ burned calories

• 4. Jumping rope = 700+ burned calories

• 3. Tae Kwon Do = 700+ burned calories

• 2. Rollerblading = 900+ burned calories

• 1. Running at a speed of at least 8 mph = 900+ burned calories

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