the power of exercise. exercise is good for us. yes?no? duh? consider the following:
TRANSCRIPT
The Power of ExerciseThe Power of Exercise
Exercise is good for us.
Yes? No? Duh?
Consider the following:
Physical Activity• Movement• Energy
expenditure
Exercise/Sport • Planned, structured• Focus is fitness
progression
Difference in concepts
How much?How much?
• 30 minutes/5 days a week • Moderate intensity• Can be broken up (10 min x 3)• Approx 150 kcal/day• Dependant on individual
BUT• That all was for adults…• 60 min of active vigorous activity for
children and teenagers!
TV??
• Higher BMI and decreased fruit/vegetable consumption• Less exercising • Higher tiredness, snacking, smoking, drinking• Less positive perceptions of self, of others and of quality of
life
Physical benefits of exercise Physical benefits of exercise Reduces the risk of developing:• Obesity• Cardiovascular disease • Coronary heart disease• Stroke• Diabetes (type 2)• High blood pressure• Certain cancers (Colon, breast; rectal, lung, prostate, endometrial)• Premature death
Psychological benefits
• General well-being
• Better body image and self-esteem
• Improved general cognitive functioning among older adults
Psychological benefits
• Reduced emotional distress
• Reduced anxiety
• Reduced depression and stress
• Brings a “feel good factor”
The study that changed everything...
• Babyak and his colleagues (2000)• Three groups (exercise, medicine, exercise*medicine)
Results (after 16 weeks):– All three groups improved (>60%)– No significant differences among groups
10 months follow-up – Relapse medication: 38%– Relapse medication*exercise: 31%– Relapse exercise: 9%
Not exercising is like taking depressants
What is the BMI?
BMI cont
BMI is a reliable indicator of body fatness for most adults, children and teens
Top 10 Calorie burning exercisesTop 10 Calorie burning exercises
• Each estimate is for 1 hour of exercising
• 10. High-impact aerobics = 500+ burned calories
• 9. Cross-country skiing = 500+ burned calories
• 8. Racquetball = 500+ burned calories
• 7. Backpacking = 500+ burned calories
• 6. Jogging at a speed of at least 5 mph = 500+ burned calories
• 5. Stair machine = 600+ burned calories
• 4. Jumping rope = 700+ burned calories
• 3. Tae Kwon Do = 700+ burned calories
• 2. Rollerblading = 900+ burned calories
• 1. Running at a speed of at least 8 mph = 900+ burned calories
•