Sedentary Lifestyle Are We So Lazy That It’s

Killing Us?

Sedentary Lifestyle Are We So Lazy That It’s

Killing Us?

OutlineOutline

Recommended activity levels What is “sedentary?”

Some statistics & facts Overview of Health Consequences

Benefits & risks The Evidence

Sedentary Lifestyle is an Independent Risk Factor for Cardiovascular Disease & Mortality

What Can Be Done?

Recommended activity levels What is “sedentary?”

Some statistics & facts Overview of Health Consequences

Benefits & risks The Evidence

Sedentary Lifestyle is an Independent Risk Factor for Cardiovascular Disease & Mortality

What Can Be Done?

Recommend: > 30 min/day of moderate intensity

exercise 5 days per week Or, vigorous intensity for minimum

of 20 min/day on 3 days per week

Recommend: > 30 min/day of moderate intensity

exercise 5 days per week Or, vigorous intensity for minimum

of 20 min/day on 3 days per week

Center for Disease Control and American College of Sports Medicine

Look Familiar?Look Familiar?

Sedentary lifestyle or physical inactivity is a lack of meeting these recommended levels

Sedentary lifestyle or physical inactivity is a lack of meeting these recommended levels

Population Group

National Statistics (Health People 2010)

Adults 40% do not participate in any leisure activity

Adults 61% are obese or overweight

High School Students

35% do not participate in vigorous physical activity

Children (2-18 years old)

Average 4 hours/day being sedentary (TV, computers)

US households Take 12 auto trips/day; 1/4 are less than a mile

2005 Prevalence of Recommended Physical Activity

It’s Crazy to be Lazy…It’s Crazy to be Lazy…

“Physical inactivity contributes substantially to the global burden of disease, death and

disability.”

WHO: ~ 2 million deaths per year

“Physical inactivity contributes substantially to the global burden of disease, death and

disability.”

WHO: ~ 2 million deaths per year

Positive Health EffectsPositive Health Effects

Cardiovascular disease Overweight & obesity Diabetes Cancer Musculoskeletal health Psychological well-being

Cardiovascular disease Overweight & obesity Diabetes Cancer Musculoskeletal health Psychological well-being

Reduction of CVD RiskReduction of CVD Risk

Greatest benefit of physical activity Inactive people have 2x risk vs active Prevents stroke Improves CVD associated

risk factors

Greatest benefit of physical activity Inactive people have 2x risk vs active Prevents stroke Improves CVD associated

risk factors

Sedentary Lifestyle and Cardiovascular Fitness Sedentary Lifestyle and Cardiovascular Fitness

Most reliable index of physical activity Define “Cardiorespiratory Fitness”

Decrease in Cardiorespiratory Fitness Powerful Predictor

Cardiovascular Disease Mortality Type II Diabetes Mellitus

Most reliable index of physical activity Define “Cardiorespiratory Fitness”

Decrease in Cardiorespiratory Fitness Powerful Predictor

Cardiovascular Disease Mortality Type II Diabetes Mellitus

Overweight & Obesity“Ex-Ur-Size!”

Overweight & Obesity“Ex-Ur-Size!”

Dramatic increase in prevalence over last 20 years (Remember last week?)

Energy intake>>>total energy expenditure Physical activity weight loss

Decreases risks of obesity Health benefits independent of weight

loss!!

Dramatic increase in prevalence over last 20 years (Remember last week?)

Energy intake>>>total energy expenditure Physical activity weight loss

Decreases risks of obesity Health benefits independent of weight

loss!!

DiabetesDiabetes

Increasing prevalence in U.S. Usual onset after age 40 Emerging in children… Evidence: 30% lower risk in active

Moderate and vigorous activity levels

Increasing prevalence in U.S. Usual onset after age 40 Emerging in children… Evidence: 30% lower risk in active

Moderate and vigorous activity levels

CancerCancer

Physical activity Colon cancer riskBreast cancer Prostate cancer?

Physical activity Colon cancer riskBreast cancer Prostate cancer?

Musculoskeletal HealthMusculoskeletal Health

Regular physical activity Reduces age decline Strength and flexibility Reduces risk of falls & hip fractures

Weight-bearing activities Prevents osteoporosis

Regular physical activity Reduces age decline Strength and flexibility Reduces risk of falls & hip fractures

Weight-bearing activities Prevents osteoporosis

Psychological Well-BeingPsychological Well-Being Physical activity

Reduces symptoms of depression, and possibly stress, & anxiety

Positive self image and self-esteem

Increases social interaction Builds social skills among

children Improves quality of life

Physical activity Reduces symptoms of

depression, and possibly stress, & anxiety

Positive self image and self-esteem

Increases social interaction Builds social skills among

children Improves quality of life

THE EVIDENCE FOR EXERCISE…

THE EVIDENCE FOR EXERCISE…

The European Youth Heart Study

The European Youth Heart Study

Cross-sectional 1732 randomly chosen 9 and 15 year olds Physical activity on cardiovascular risk

factors in children 4 levels of physical activity Results:

OR of 3.29 Independent of weight status!!!

Cross-sectional 1732 randomly chosen 9 and 15 year olds Physical activity on cardiovascular risk

factors in children 4 levels of physical activity Results:

OR of 3.29 Independent of weight status!!!

The Health and Retirement Study

The Health and Retirement Study

Pre-retirement aged U.S. adults Relationship between physical activity and

mortality across socioeconomic and CVD risk groups

Results: OR = 0.62 Adjusted for age, sex, race, smoking, obesity,

cancer, health status, income, and CVD risk

Pre-retirement aged U.S. adults Relationship between physical activity and

mortality across socioeconomic and CVD risk groups

Results: OR = 0.62 Adjusted for age, sex, race, smoking, obesity,

cancer, health status, income, and CVD risk

Kuopio Ischemic Heart Disease Risk Factor Study

Kuopio Ischemic Heart Disease Risk Factor Study

1069 Finnish men Increased risk of “Metabolic

Syndrome” Strong predictor of cardiovascular

mortality Study conclusion:

Sedentary lifestyle is actually a “feature” of MS

1069 Finnish men Increased risk of “Metabolic

Syndrome” Strong predictor of cardiovascular

mortality Study conclusion:

Sedentary lifestyle is actually a “feature” of MS

Summary Summary

Physical activity: Many benefits… Decreases cardiovascular risk factors Independent of weight loss Physical activity is an independent predictor

of mortality… Leanness ≠ invincible

Physical activity: Many benefits… Decreases cardiovascular risk factors Independent of weight loss Physical activity is an independent predictor

of mortality… Leanness ≠ invincible

Focus for ChangeFocus for Change

Individual attitudes Belief in abilities

Micro environment Conduciveness of activity at work &

home Macro environment

Socioeconomic culture & environment

Individual attitudes Belief in abilities

Micro environment Conduciveness of activity at work &

home Macro environment

Socioeconomic culture & environment

How to Avoid Death (Or At Least Postpone It)

How to Avoid Death (Or At Least Postpone It)

Daily walks Take the stairs Gardening Cycling, swimming, sports You get the idea…

Daily walks Take the stairs Gardening Cycling, swimming, sports You get the idea…

REFERENCESREFERENCES

Kahlmeier et al. Physical actvity and health in Europe: evidence for action, World Health Oranization, 2006

Lakka, et al. Sedentary Lifestyle, Poor Cardiorespiratory Fitness, and the Metabolic Syndrome, Medicine & Science in Sports & Exercise, March 2003

Richardson, et al. Physical Activity and Mortality across Cardiovascular Disease Risk Groups

WHO website CDC website

Kahlmeier et al. Physical actvity and health in Europe: evidence for action, World Health Oranization, 2006

Lakka, et al. Sedentary Lifestyle, Poor Cardiorespiratory Fitness, and the Metabolic Syndrome, Medicine & Science in Sports & Exercise, March 2003

Richardson, et al. Physical Activity and Mortality across Cardiovascular Disease Risk Groups

WHO website CDC website