1. The health benefits of Physical Activity and Exercise

2. Something New???
Step right up! It's the miracle cure we've all been waiting for.
It can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.
It’s free, easy to take, has an immediate effect and you don’t need a GP to get some. Its name?

3. Something New???
EXERCISE

4. Why Should We Exercise?
Physical activity and exercise can help you avoid a range of health conditions including Type 2 diabetes and Coronary heart disease.
If you have a condition already, it can help you manage it better. It can also improve the way you look and feel.

5. Problems associated with being physically inactive
Coronary Heart Disease (CHD)
High blood pressure
High resting heart rate
Anxiety, stress and depression
Overweight and obesity
Type 2 diabetes
Osteoporosis
Cancer
High cholesterol
Joint pain
Poor mobility & flexibility
Lack of stamina
Erectile dysfunction

6. Exercise ?? Why ??
Given the overwhelming evidence, it seems obvious that we should all be physically active. It's essential if you want to live a healthy and fulfilling life into old age.
"If exercise were a pill, it would be one of the most cost-effective drugs ever invented"
Dr Nick Cavill

7. The Benefits….
It's medically proven that people who do regular physical activity have:
up to a 35% lower risk of coronary heart disease and stroke
up to a 50% lower risk of type 2 diabetes
up to a 50% lower risk of colon cancer
up to a 20% lower risk of breast cancer
a 30% lower risk of early death
up to an 83% lower risk of osteoarthritis
up to a 68% lower risk of hip fracture
a 30% lower risk of falls (among older adults)
up to a 30% lower risk of depression
up to a 30% lower risk of dementia

8. Some more benefits… Have more energy Feel less stressed or anxious
Feel more relaxed
Get a healthier body shape and appearance
YOU MAY ALSO
Sleep more easily
Find it easier to meet people
Feel less isolated
Better concentration
Feel sense of achievement from learning something new
More self confidence

10. Exercise and Diabetes

11. Exercise and Diabetes
Exercise is considered to be one of the “cornerstones” of diabetes care.
Benefits are:
Possible improvement in blood glucose control for those with Type 2 diabetes, for those with Type 1 diabetes exercise is not considered for this but can be useful for other health benefits.
Improved insulin sensitivity- which can lead to lower medication requirements.
Reduction in body fat – weight loss increases insulin sensitivity which may allow for reduction of medications.
Regular exercise decreases the risk of cardiovascular disease
Stress reduction- Stress can disrupt diabetes control by increasing counter-regulatory hormones.
Nearly everyone with diabetes can derive some benefit from an exercise programme.

12. Exercise, diabetes and lowering your risk of CHD
The risk of developing CHD is much higher for people with diabetes, than that of other people.
Women with diabetes are 3-5x more likely to develop CHD than women without.
Men with diabetes are 2-4 times more likely to develop CHD than men without.

13. Exercise, diabetes and lowering your risk of CHD
There is a lot you can do though to reduce the risk of developing CHD or to reduce its effects.
Certain “Risk factors” increase our risk of CHD
Physical inactivity
Smoking
Raised cholesterol and triglycerides
High Blood Pressure
Obesity
Family History of CHD
Diabetes

14. How exercise lowers risk of CHD
Lowers blood pressure- After each session!!!
Lowers cholesterol
Helps with weight management/losing weight
Lowers your RHR- So heart doesn’t have to work as hard at rest.
Lowers stress levels
Manage glucose levels
Improve insulin sensitivity

15. Exercise and physical activity are they the same thing?
Getting started…
Exercise and physical activity are they the same thing?

16. Physical Activity- Definition
Any Body movement that substantially increases our energy expenditure

17. Exercise - Definition
Any body movement that is repeated and given structure that will overload the cardiovascular system and provide key physiological benefits

18. AND REDUCE SITTING TIME
The Guidelines
150 minutes of moderate intensity exercise per week OR
75 minutes of vigorous intensity exercise per week
This can roughly equate to 30 mins 5x a week.
25 mins 3 x a week.
AND REDUCE SITTING TIME

19. THE DANGERS OF PROLONGED SITTING TIME
Studies have linked excessive sitting with being overweight and obese, type 2 diabetes, some types of cancer, and early death.
Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.
Many adults in the UK spend more than seven hours a day sitting or lying, and this typically increases with age to 10 hours or more.
This includes watching TV, using a computer, reading, doing homework, travelling by car, bus or train but does not include sleeping.  

20. How to measure intensity
Moderate intensity activity means activity that makes you feel slightly out of breath, warmer than usual, but still able to hold a conversation.
Heart Rate
40-80% of your heart rate reserve
Depending on fitness level, speak to an exercise instructor to find out your individual target
Talk test
Be able to talk in broken sentences
If your main limitation is mobility or pain this may not be appropriate
Observations/feeling
Sweat, skin colour, fatigue

21. Blood Sugar levels and exercise
Pre Exercise blood glucose level
Range
Action
<3.5
Too Low
Not suitable for exercise
mmol/L
Low
Digest 15-20g of carbohydrate
mmol/L
Ideal Range
Suitable for exercise
mmol/L
Caution Zone
Caution with exercise
>30 mmol/L
Too High

22. Barriers to Exercise I’m too tired I don’t have enough time
It costs too much
I’m too embarrassed
I don’t enjoy it
I’m too scared
It hurts when I exercise
I’m not old enough to worry about this
I’m too old to start exercising now

23. Tips for getting active
1. Do things you enjoy
2. Remember the positives of how you feel.
3. Use reminders
4. Be creative and vary your activities
5. Be social
6. Be ready to go
7. The most important thing is not too give up

24. In a nutshell….
Increasing your physical activity and exercise to recommended guidelines, can lead to the following……

25. Whole body benefits of exercise
Reduces the risk of developing or helps to manage:
Improves:
Coronary Heart Disease
Joint pain & stiffness
Hypertension
Flexibility
Anxiety, stress, depression
Stamina
Overweight/Obesity
Muscle tone and definition
Type 2 Diabetes
Body fat composition
Osteoporosis
Confidence
Hypercholesterolemia
Strength
Cancer
Energy levels & motivation
Erectile dysfunction
Resting heart rate
Peripheral Vascular Disease
Sleep
Stroke
Mood and mental health
Osteoarthritis
Balance

26. In Summary…..