Physically Active Lifestyles

Unit 2 SAC 2

Physical Activity & Sedentary BehaviourPhysical Activity (PA): Any

movement of the body produced by skeletal muscles, resulting in energy expenditure

Sedentary Behaviour (SB): involves activities requiring little or no movement.

Dimensions of PAType: What the activity is

Frequency: How many times per week the activity is undertaken

Duration: how long the activity goes for per day or week

Intensity: the effort placed into the activity

Low: can sing while being active <50%MHR

Moderate: can carry a conversation 50-70% MHR

Vigorous: cannot talk 70-85% MHR

METsMetabolic Equivalent

Measure of intensity

1 MET is generally sedentary

3-4 METs is moderate intensity PA

6+ METs is vigorous intensity

Physical Benefits of PA

Reduce risk of…

CV Disease

Stroke

Type 2 Diabetes

High BP

Colon and other cancers

Osteoporosis

Can assist to:

Build & maintain healthy bones, muscles & joints

Improve posture

Achieve & maintain healthy body weight

Protect against musculoskeletal injuries in children

Lower blood cholesterol and triglycerides

Increase good cholesterol

Keep older adults physically strong and prevent fatigue

Physical Benefits of PA

Social Benefits of PAMake new friends

Strengthen existing relationships

Provide opportunities for social interaction

Build community support networks

Reduce social isolation & exclusion

Reduce workplace absence due to illness

Increase independence in older adults

Mental Benefits of PA

Improved mood

Reduce incidence of depression, anxiety & stress

Improved self-esteem

Improved ability for people with chronic illness to participate in daily activities

Improved sleep

Greater energy

Improved perception of self & identity

Improved cognitive function

Physical Inactivity & SB Health Risks

Overweight & Obesity

Type 2 Diabetes

Hypertension

High Cholesterol

Cardiovascular Disease

Overweight & ObesityOverweight is a

condition of excess body fat resulting from energy imbalance. BMI 25-29%

Obesity is a result of increased energy consumption and decreased PA over a long period of time. BMI 30% >

Type 2 DiabetesDiabetes is a disease that causes high blood-glucose levels

People do not produce insulin or it does not work effectively

Type 2 Diabetes means the person is insulin resistant

HypertensionHigh blood pressure

Increases risk of developing stroke, heart attack & renal disease

High CholesterolCholesterol is a fat-like, waxy substance found in body cells

High-density lipoprotein (HDL): carry cholesterol in the blood to the liver to be removed (GOOD)

Low-density lipoprotein (LDL): carry most of the cholesterol in the blood but cause fatty deposits on artery walls (BAD)

Triglycerides: found in the blood and stored in fat cells, high levels increase risk of heart disease

High cholesterol narrows arteries making the heart work harder

Cardiovascular Disease (CVD)

Describes conditions affecting the heart & blood vessels

Includes: stroke, high blood pressure & heart attack