Exercise is a subcategory of physical activity that is planned, structured, repetitive and purposeful with the objective of improving or maintaining one or more components of physical fitness.

1. Insp Dr Mahadev Deuja
Saturday, July 13, 2019
Daily exercise and health

2. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Introduction
• Physical Activity Guidelines for Americans recommendations on how everyone
can improve their health through regular physical activity.
• Understand the benefits of physical activity
• How to make it a part of their regular routine.
Objectives

3. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Physical activity includes exercise as well as other activities which involve
bodily movement and are done as a part of playing, working, active
transportation, house chores and recreational activities.
• Exercise is a subcategory of physical activity that is planned, structured,
repetitive and purposeful with the objective of improving or maintaining one or
more components of physical fitness.
Introduction

4. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Aerobic
• Muscle strengthening
• Bone strengthening
Types

5. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Definition:
o Activity in which the body’s large muscles move in a rhythmic manner for a sustained period
of time.
• Examples:
o Brisk walking
o Running/jogging
o Swimming
o Bicycling
Types of Activity: Aerobic

6. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Definition:
o Physical activity, including exercise, that increases skeletal muscle strength, power,
endurance, and mass.
• Examples:
o Lifting weights
o Using resistance bands
o Bodyweight exercises
o Carrying heavy loads
o Heavy gardening
Types of Activity: Muscle-Strengthening

7. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
Types of Activity: Bone-Strengthening
• Definition:
o Physical activity that produces an
impact or tension force on the bones
that promotes bone growth and
strength.
o Also called weight-bearing or weight-
loading activity
• Note: bone-strengthening activities can also
be aerobic and muscle strengthening.
• Examples:
o Running
o Jumping Rope
o Lifting Weights

8. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• You all know physical activity helps to stay healthy.
• But did you know it can help you feel better right away?
• So get more active — and start feeling better.
Benefits

9. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• And over time, physical activity can help you live a longer, healthier life.
Benefits cont…..

10. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Physical activity can make daily life better.
• When you’re active and strong, it’s easier to:
Benefits cont….. (esp for older adults)

11. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• You know kids need physical activity to grow up strong and healthy.
• But did you know it can help them feel better right away?
Benefits …(kids)

12. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
How much activity? (adult)
Or get the same benefits in half the time. If you step it up to vigorous-intensity aerobic
activity, aim for at least 75 minutes a week.
And

13. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
How much activity? (older adult)
• Break it up over the whole week however you want!
And

14. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Should engage in regular physical activity according to their
abilities and should avoid inactivity.
• Can consult a health care professional or physical activity
specialist about the types and amounts of activity appropriate.
How much activity? (With Chronic Health Conditions and
Adults With Disabilities not able to meet the above key
guidelines)

15. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Kids and teens ages 6 to 17 need at least 60 minutes every day.
• Most of it can be moderate-intensity aerobic activity. Anything that gets their
heart beating faster counts.
• At least 3 days a week, encourage your kids to step it up to vigorous-intensity
aerobic activity.
How much activity? (Children and Adolescents )

16. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• As part of their daily 60 minutes, kids and teens also need:
How much activity? (Children and Adolescents )…cont

17. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Younger kids love to be active naturally!
• Aim to keep them moving 3 hours a day — and more is better
• Limit time when they’re just sitting around (like screen time)
How much activity? (Preschool-Aged Children )

18. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic
activity a week.
• Preferably, aerobic activity should be spread throughout the week.
• Should be under the care of a health care provider who can monitor the
progress of the pregnancy.
• Can consult their health care provider about whether or how to adjust their
physical activity.
How much activity? (Women During Pregnancy and the
Postpartum Period )

19. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
Benefits of Physical Activity for Adults and Older Adults
• Lower risk of all-cause mortality
• Lower risk of cardiovascular disease mortality
• Lower risk of cardiovascular disease (including
heart disease and stroke)
• Lower risk of hypertension
• Lower risk of type 2 diabetes
• Lower risk of adverse blood lipid profile
• Lower risk of cancers of the bladder,* breast, colon,
endometrium,* esophagus,* kidney,* lung,* and
stomach*
• Improved cognition*
• Reduced risk of dementia (including Alzheimer’s
disease)*
• Improved quality of life
• Reduced anxiety
• Reduced risk of depression
• Improved sleep
• Slowed or reduced weight gain
• Weight loss, particularly when combined with reduced
calorie intake
• Prevention of weight regain following initial weight loss
• Improved bone health
• Improved physical function
• Lower risk of falls (older adults)
• Lower risk of fall-related injuries (older adults)*
*New health benefit

20. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
Brain Health
Outcome Population Benefit Acute Habitual
Cognition
Children ages 6 to
13 years
Improved cognition (performance on academic
achievement tests, executive function, processing
speed, memory)
• •
Cognition Adults
Reduced risk of dementia (including Alzheimer’s
disease) •
Cognition
Adults older than
age 50 years
Improve cognition (executive function, attention
memory, crystallized intelligence,* processing speed) •
Quality of life Adults Improved quality of life •

21. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
Brain Health, cont.
Outcome Population Benefit Acute Habitual
Depressed
mood and
depression
Children ages 6 to 17
years and adults
Reduced risk of depression
Reduced depressed mood •
Anxiety Adults
Reduced short-term feeling of anxiety (state
anxiety) •
Anxiety Adults
Reduced long-term feeling and signs of anxiety
disorders •
Sleep Adults
Improved sleep outcomes (increased sleep
efficiency, sleep quality, deep sleep; reduced
daytime sleepiness frequency of use of
medication to aid sleep
•
Sleep Adults
Improved sleep outcomes that increase with
duration of acute episode •

22. Information adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available at health.gov/PAGuidelines.
• Meadows A. Weight stigma and physical health: an unconsidered 'obesity' cost :
Letter to the Editor: Response to Singh et al. (2018). Is there more to the
equation? Weight bias and the costs of obesity. Canadian Journal of Public
Health. https://doi.org/10.17269/s41997-018-0146-2. Online first: 26 October
2018. Can J Public Health. 2019;
References