Exercise and Health

Ronan Donohoe, Student Physiotherapist 21st August 2007

Learning Objectives

To have an awareness of the risks associated with a sedentary lifestyle To understand the importance of exercise
in the health and well being of family carers To be able to set goals to improve overall fitness levels through a regular physical activity

Main causes of premature death in Ireland

Heart Disease Stroke Cancer Respiratory system

Died Young
-

Never Exercised

Things you cant change Age Gender Heredity Things you can change Smoking High Blood Cholesterol High Blood pressure Obesity Diabetes Stress Physical inactivity

Risk factors for Heart Disease & Stroke

Physical Activity and Well Being Decreased physical activity is linked to

the development of obesity.

Obesity can place individuals at risk of coronary heart disease, hypertension, diabetes and cerebrovascular disease. Increasing levels of childhood obesity are, therefore, putting future generations at greater risk of developing these diseases.

BMI = Body Mass Index

What is BMI?

A measure of the relationship between weight and height that is associated with body fat and health risk BMI Ranges:
BMI Less than 18 Under Weight BMI 18-25 Normal Weight BMI 25-30 Over Weight BMI 30-40 Obese BMI Over 40 Severely Obese

Calculating your BMI

Muscles not used regularly become deconditioned & unfit. They become: - smaller - shorter activities - stiffer - weaker getting old syndrome - feel heavy - tire quickly during normal

Use it or Lose it

Benefits of Exercise
Physical Increased Muscle strength Endurance Cardiovascular fitness Flexibility Balance Stability Coordination

Impact of Caregiving

Caregivers who devote themselves to their loved ones to the exclusion of their own needs become ill. In a study of spousal caregivers, (Schulz, et al, 1999) caregivers who experienced mental or emotional strain had a 63 percent higher risk of death than non-caregivers.

Benefits of Exercise
Psychological Decreases stress Decreases anxiety and depression Increases self esteem and confidence Aids relaxation Promotes physical self worth and improved
body image.

Mental Health

80 million working days per year are lost due to anxiety and depression. Physical activity is associated with positive mood, improved motivation, self esteem and psychological wellbeing (Grant, 2000). Physical activity reduces depression, stress and anxiety scores, however, many studies lack rigour and further research is needed to assess long term outcome (Lawlor and Hopker, 2001)

Personal Involvement in sporting activities

encourages:

Benefits of Exercise

Social interaction Team work Discipline: adhering to rules and

regulations.

Promotes feelings of achievement and

motivation

Cardiology
Regular exercise can reduce the risk of
heart disease by:

Reducing blood pressure Reducing resting heart rate Altering blood lipid profiles The above are all risk factors for the
development of heart disease (NHS, 1998).

Neurology

A study investigating the relationship between stroke and activity has shown that the incidence of stroke is inversely related to physical activity. (Salonen et al., 1982). Physical activity can reduce hypertension (high blood pressure) the main risk factor of stroke.

The Case for Exercise

makes resting the heart to work more efficiently during exercise and increased capacity for exercise reduction of high blood pressure helps weight reduction by mobilizing excess fat from the body decreases total and LDL cholesterol ("bad cholesterol") raises HDL cholesterol ("good cholesterol") glucose controls / prevents diabetes - improved ability to metabolize improves flexibility and builds muscle decreases risk of injury / falls improving balance & coordination can reduce the risk and reverse effects of osteoporosis reduces the risk of colon cancer increases energy store in the body increases tolerance to anxiety, stress and depression aids relaxation and helps people sleep

Is it safe for me to exercise?

You shouldnt exercise without consulting a GP if you have:

dizziness chest pain irregular, rapid, or fluttery heart beat severe shortness of breath significant, ongoing weight loss that hasnt been diagnosed infections, such as pneumonia, accompanied by fever fever, which can cause dehydration and a rapid heart beat acute deep-vein thrombosis (or DVT) i.e. blood clot a hernia that is causing symptoms foot or ankle sores that wont heal joint swelling, persistent pain, recent or existing injuries certain eye conditions, such as bleeding in the retina or detached retina.

Types of Exercise
Aerobic e.g. running, cycling, swimming... Anaerobic e.g. sprinting, weight lifting.....

Physical Fitness
Four components of physical fitness: strength, endurance, co-ordination and flexibility

How much should I aim for?

FITT principle: Frequency (how many days per week) Intensity (how hard) Time (how long) Type (what kind of exercise)

Recommended activity level:

Moderate aerobic exercise of 30 minute duration is recommended 3-5 days per week

Basic Exercise Session Structure

Basic Exercise Session Structure
1. 2. Warm up - light exercise for 5 minutes Stretch - muscle groups you will use during the workout 3. Workout - Start light, ease into hard work. Resist the temptation to do more than you can. Take time to master the correct form. 4. Stretch - muscle groups used 5. Cool down - 5-10 minutes of total body light intensity exercise to help prevent build up of toxins in the muscles and give the body time to return to normal functioning. 6. Recovery - Hydrate and feed the muscles depending upon the intensity of the workout. Avoid hot showers until your body temperature is back in a normal range.

What is my target heart Maximum Heart Rate (MHR) = the maximum heart rate? rate a person can achieve during maximal exertion

Generally: 220 - age = MHR Target Heart Rate:

50-60% of MHR = maintain healthy heart 60-70% of MHR = lose weight / burn fat 70-80% of MHR = increase stamina / Aerobic zone 80-90% of MHR = performance training / Anaerobic zone e.g. A 50 year old would have a MHR of 220 - 50 = 170bpm 170 x 70% = 119bpm

How do I take my pulse?

Lightly with two fingers at base of wrist below thumb or side of neck under jawbone With a watch, count the number of beats in 15 seconds and X 4 to get BPM (beats per minute) Normal resting heart rate for an adult is 60-90 beats per minute

How do I monitor my activity level?

The Borg Rating Scale 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 extremely hard maximal exertion very hard hard (heavy) somewhat hard fairly light Endurance Training Zone very light no exertion at all extremely light

Borg Breathlessness
Scale:

rates how out of

breath you feel during exercise

closely related to heart

rate (x by 10) e.g. fairly light is10 x 100 = 110bpm

S M A R T Goals

Specific Measurable Acceptable Realistic motivated Timed attempts I will walk to the shops / for 15 mins does it make sense? feasible? - to stay will review after 3

Start Slowly

General Advice

Pick something you enjoy Make sure youre safe Dont forget to warm up, stretch and cool down Wear appropriate footwear Try to build up to 30 mins most days of the week Eat sensibly & dont become dehydrated Dont overdo it Consult your doctor if youre unsure or have health problems

Useful Contacts
Irish Society of Chartered Physiotherapists (ISCP) ph 01 402 2148 Irish Heart Foundation. ph 01 6685001 Dublin City Council Leisure Services. ph 01 222 2222

Weblinks
Calculate your BMI ( http://tinyurl.com/ywk95j ) Calculate your Target Heart Rate ( http://tinyurl.com/2laq8j ) Dublin City Council Leisure Services. ( www.dublincity.ie ) Evening & night courses, Dublin ( www.nightcourses.com ) Exercises (animated older adults) to do at home ( http://tinyurl.com/mqlnu ) This presentation ( http://tinyurl.com/2gwr45 )