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 Active
disabled

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

 Differences between Exercise
Exercise
and Sport
Its a form of physical
activity done primarily to
improve ones 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 dont have the
time
I dont like to
sweat
Ill look silly
It hurts
I dont know what
to do
Its 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
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 health

 Exercise & Cardiovascular Disease
FACT
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...
If you 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 Activities Indoor Activities
Walking Treadmill machine
Jogging/running Stair climbing
Bicycling machine
Swimming Stationary bike

Basketball Elliptical trainer

Soccer Rowing machine

Jumping Rope Aerobics, 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 Im 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." Anonymous

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
Most musculo-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

Serious cardiac 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
gradually increase
intensity
rest between sessions
warm-up and cool
down
stay flexible
dont exercise when
sick
dont exercise when
muscles are fatigued
and straining
know proper form for
any activity you do
Rest: stop immediately
Ice: apply immediately
and repeat every few
hours for 15-20
minutes
Compress: wrap
injured area with
elastic bandage
Elevation: raise injured
area above heart
After 2 days, apply heat
if there is no swelling
Gradually ease back
into activity when pain
is 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