1Concepts of Physical Fitness 14e Lifestyle Physical Activity Concepts of Physical Fitness All rights reserved Moderate intensity physical activity done as a regular part of daily living has many health and wellness benefits.

2Concepts of Physical Fitness 14e Adopting an Active Lifestyle Lifestyle activities include: Lifestyle activities include: activities of daily living activities of daily living less intense sports less intense sports recreational activities. recreational activities.

3Concepts of Physical Fitness 14e Examples of Lifestyle Activities walking walking Climbing stairs Climbing stairs Gardening Gardening Social dancing Social dancing Pushing a stroller Pushing a stroller Biking Biking Washing car Washing car Wheeling self in wheelchair Wheeling self in wheelchair Sexual activity Sexual activity

4Concepts of Physical Fitness 14e Lifestyle activities can be integrated into your daily routine. Lifestyle activities can be integrated into your daily routine. Promotes metabolic fitness. Promotes metabolic fitness. See Web06-8 for info on commuting

5Concepts of Physical Fitness 14e The Activity Pyramid Lifestyle activity is at the base of the pyramid because it is something that everyone can do on a regular basis.

6Concepts of Physical Fitness 14e How to Add Activity into Your Daily Lifestyle Lab 6a Info Park farther away in parking lot Park farther away in parking lot Walk/bike to the store Walk/bike to the store Walk breaks at work Walk breaks at work Take stairs instead of elevators Take stairs instead of elevators Add in Yard work Add in Yard work Count Housework as “activity” Count Housework as “activity”

7Concepts of Physical Fitness 14e Occupational Physical Activity In a famous study, bus conductors who regularly climbed stairs to collect tickets from passengers had lower rates of dying than the more sedentary bus drivers after controlling for other risk factors. In a famous study, bus conductors who regularly climbed stairs to collect tickets from passengers had lower rates of dying than the more sedentary bus drivers after controlling for other risk factors. Web06-4 Walking up and down the stairs made a significant difference in health risks.

Physical activity and the elderly Evidence based practice at IHD: Evidence based practice at IHD: Regular exercise at least twice weekly cause physical and mental well being at comparison to not doing exercise Regular exercise at least twice weekly cause physical and mental well being at comparison to not doing exercise 8Concepts of Physical Fitness 14e

Why physical inactivity is a problem? Rapidly growing age>65 yrs old Rapidly growing age>65 yrs old Major risk factor for acute and chronic disability at the elderly Major risk factor for acute and chronic disability at the elderly Physical inactivity cause functional decline and high disease incidence at elderly Physical inactivity cause functional decline and high disease incidence at elderly Increasing prevalence of potential burden to healthcare system Increasing prevalence of potential burden to healthcare system 9Concepts of Physical Fitness 14e

statistics Medicare cost in 5 year study in USA take 6780$ more than low-intensity active people Medicare cost in 5 year study in USA take 6780$ more than low-intensity active people After age 30, maximum aerobic performance decrease by 8% per decade, 6% muscle fibers are necrotized After age 30, maximum aerobic performance decrease by 8% per decade, 6% muscle fibers are necrotized 250,000 deaths per year in USA are associated with physical inactivity 250,000 deaths per year in USA are associated with physical inactivity Almost 15,000 people >65 die from falls every year Almost 15,000 people >65 die from falls every year 10Concepts of Physical Fitness 14e

Positive prospects of physical activity and regular exercise Functional improvement Functional improvement Prevents mental status decline and reduce depression Prevents mental status decline and reduce depression Increase learning ability Increase learning ability Decrease morbidity and mortality Decrease morbidity and mortality Improves quality of life Improves quality of life Improves strength, endurance & gait balance and reduction of falling syndrome Improves strength, endurance & gait balance and reduction of falling syndrome Concepts of Physical Fitness 14e

12 How Much Lifestyle Physical Activity is Enough?

13Concepts of Physical Fitness 14e General Physical Activity Recommendations “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week”. “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week”. Surgeon General’s Report on Physical Activity and Health The level of activity recommended in this guideline can be achieved by incorporating lifestyle physical activity throughout the day.

Sufficient exercise at elderly Once weekly exercise is not sufficient Once weekly exercise is not sufficient At least twice weekly will produce benefits of increase functional status and QOL At least twice weekly will produce benefits of increase functional status and QOL Moderate exercise> 30 min is recommended Moderate exercise> 30 min is recommended Strength training, resistance training & flexibility exercises in conjunction with aerobic conditioning Strength training, resistance training & flexibility exercises in conjunction with aerobic conditioning Warm up and cool down phases of 5-10 min including flexibility and aerobic exercises Warm up and cool down phases of 5-10 min including flexibility and aerobic exercises Aerobic training should be initiated gradually at light intensity levels with progression to a moderate intensity Aerobic training should be initiated gradually at light intensity levels with progression to a moderate intensity 14

15Concepts of Physical Fitness 14e What is a MET? 1 MET = resting energy expenditure 1 MET = resting energy expenditure 1 MET = 3.5 ml O 2 / kg / min 1 MET = 3.5 ml O 2 / kg / min 1 MET = 1 kcal / kg / hour 1 MET = 1 kcal / kg / hour

16Concepts of Physical Fitness 14e Range of Intensities for Lifestyle Physical Activity See Web06-2 to see how ranges vary by fitness level

Moderate activity(MET=4-6) Brisk walking or Jogging Brisk walking or Jogging Easy swimming Easy swimming Gardening, light farming Gardening, light farming Washing car, moving furniture, waxing floor Washing car, moving furniture, waxing floor Slow dancing, Light shoveling Slow dancing, Light shoveling Bicycling 8 mph Bicycling 8 mph Lifting <50 lbs Lifting <50 lbs Sexual intercourse Sexual intercourse 17Concepts of Physical Fitness 14e

18Concepts of Physical Fitness 14e Estimating Energy Expenditure from other Activities MET values have been estimated for most other forms of activity. MET values have been estimated for most other forms of activity. Gardening can have values ranging from 3-5 METS. Gardening can have values ranging from 3-5 METS. They can contribute to an active and healthy lifestyle and promote weight control. They can contribute to an active and healthy lifestyle and promote weight control. See Compendium of Physical Activity Web site at:

19Concepts of Physical Fitness 14e Exercise Continuum REST VERY LIGHT LIGHT MODERATE HARD VERY HARD MAXIMUM METS Intensity of Exercise Aerobic Anaerobic Web06-1

20Concepts of Physical Fitness 14e Comparison of Daily Activity Patterns Noon-time jog Walk to bus stop After-dinnerwalk Time (hours) Sedentary Lifestyle Exercise Leisure-Time Exercise MET level

Strenght training 21Concepts of Physical Fitness 14e

Balance strength training 22Concepts of Physical Fitness 14e

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Endurance exercises 28Concepts of Physical Fitness 14e

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Contraindications To Exercise Abnormal Heart Action including end stage CHF, unstable arrhythmias, severe valvular disease Abnormal Heart Action including end stage CHF, unstable arrhythmias, severe valvular disease Pain/Pressure in the Chest Pain/Pressure in the Chest Dizziness/Lightheadedness Dizziness/Lightheadedness Poor Coordination Poor Coordination Flare Up of an Arthritic Condition Flare Up of an Arthritic Condition Nausea/Vomiting Nausea/Vomiting Extreme Breathlessness Extreme Breathlessness HTN, Systolic>200 & diastolic>110 mmHg HTN, Systolic>200 & diastolic>110 mmHg Unusual Fatigue Unusual Fatigue Mental Confusion including severe dementia Mental Confusion including severe dementia

34Concepts of Physical Fitness 14ePedometers Pedometers provide a great way to remind you to get more lifestyle physical activity in your day (self-monitoring). Pedometers provide a great way to remind you to get more lifestyle physical activity in your day (self-monitoring). Set step goals based on 1 week of baseline steps (average steps/day) Set step goals based on 1 week of baseline steps (average steps/day) Increase step count by 1,000 to 3,000 steps/day Increase step count by 1,000 to 3,000 steps/day 10,000 steps is NOT for everyone! 10,000 steps is NOT for everyone! Web07-6 for information on pedometers to track activity Walk 4 Life Inc. Walk 4 Life Inc. New Lifestyles Inc. New Lifestyles Inc.

35Concepts of Physical Fitness 14e How Many Steps is Enough? Activity Classification for Pedometer Step Counts in Healthy Adults Table 5, p. 104 CategorySteps / day Sedentary < 5000 Low active Somewhat active Active10,000-12,500 Very Active > 12,500+ Source: Based on values from Tudor-Locke, 2004.