UNIT 2: HEALTH BENEFITS OF PE

• The earliest records of organized exercise used for health

promotion are found in China, around 2500 BC.
• However, it was the Greek physicians of the fifth and early
fourth centuries BC who established a tradition of
maintaining positive health through ‗regimen‘; the
combination of correct eating and exercise.
• Hippocrates (460–370 BC), often called the Father of
Modern Medicine, wrote all parts of the body which have
a function, if used in moderation and exercised in labors in
which each is accustomed, become thereby healthy, well-
developed and age more slowly, but if unused and left idle
they become liable to disease, defective in growth and age
quickly.
 HEALTH BENEFITS OF PE
PHYSICAL AND PHYSIOLOGICAL PSYCHOLOGICAL BENEFITS OF
BENEFITS PHYSICAL EXERCISE
• Increase energy level • PE makes you more active
• Increase bone mass and muscle tone
• Improve body posture and skin beauty • Improve your mood
• Protect bone fractures
• Improve sleep
• Increase your self-image by
• Decrease fatigue feel good about yourself
• Control blood sugar
• Manage your weight
• Increase your confident
• Reduce LDLP • Reduces mental disorders
• Reduce back pain
• Making your heart and lung strong
like;
• Reduce hypokinetic diseases: like  Anxiety
 Heart disease
 Blood pressure
 Depression
 DM  Stress
 Obesity
 Osteoporosis  Frustration
 Hyper-Cholesterolemia and Dyslipidemia
 UNIT-2: HEALTH BENEFITS OF PE
 Health is free from illness or disease. According to WHO:
 Health defined as complete state of physical, mental and social wellbeing but
merely absence of disease.

 Disease categorized into communicable and Non-communicable disease.

 Non-communicable diseases generally are long-lasting and progress slowly, and
thus they are sometimes also referred to as chronic diseases.
 They can arise from environmental exposures or from genetically determined
abnormalities, which may be evident at birth or which may become apparent
later in life.
 The World Health Organization (WHO) has identified four major types of non-
communicable disease:
1. Cancer,
2. Cardiovascular disease (e.g., heart attack, stroke),
3. Chronic respiratory disease (e.g., asthma), and
4. Diabetes mellitus.
 HYPOKINETIC DISEASE
 Hypokinetic disease is chronic types of disease that results
from inactive life. Because;
 Hypo-means too little
 Kinetic-means Movement
 Hypokinetic means sustaining life activity with too little
movement.
 It is sometimes called Lazzymen’s disease and sedentary life
disease.
 Data from the Aerobics Center Longitudinal Study (2009)
indicated that low cardiorespiratory fitness accounts for
substantially more deaths (16%) compared to other risk
factors (i.e., obesity 2–3%; smoking 8–10%; high cholesterol
2–4%; diabetes 2–4%; and hypertension 8–16%).
 Continued…
• Individuals who do not exercise regularly are at a greater
risk for developing chronic diseases such as:
 Coronary heart disease (CHD),
 Hypertension (Blood Pressure)
 hypercholesterolemia,
 obesity, and
 musculoskeletal disorders.
• The term exercise deficit disorder (EDD) has been used to
identify children who do not attain at least 60 min of
moderate- to vigorous-intensity physical activity on a daily
basis. Children having EDD may be susceptible to
pathological processes associated with a physically inactive
lifestyle.
 1. HYPERTENSION(BLOOD PRESSURE)
• Hypertension, or high blood pressure, is a chronic,
persistent elevation of blood pressure that is clinically
defined as a systolic pressure ≥140 mmHg or a
diastolic pressure ≥90 mmHg.
• Individuals taking antihypertensive medicine also have
this diagnosis.
• Prehypertension is a term used to describe individuals
with a systolic pressure of 120 to 139 mmHg, a
diastolic pressure of 80 to 89 mmHg, or both.
• A clear link exists between hypertension and
cardiovascular disease.
 Continued…
• WHO (2011) identified hypertension as the leading
cardiovascular risk factor, attributing 13% of deaths worldwide
to high blood pressure.
• Hypertension is also the primary risk factor for all types of
stroke.
• About 15% to 40% of the global adult population has
hypertension.
• Regular physical activity prevents hypertension and lowers
blood pressure in younger and older adults who are
normotensive, or hypertensive.
• Compared to normotensive individuals, training-induced
changes in resting systolic and diastolic blood pressures (5–7
mmHg) are greater for hypertensive individuals who participate
in endurance exercise.
 Exercise Prescription for Individuals with
Hypertension (ACSM, 2013)
• Mode: Primarily endurance activities
supplemented by resistance exercises Intensity:
• Duration: 30–60 min or more of continuous or
accumulated aerobic physical activity per day,
and a minimum of one set (8–12 reps) of
resistance training exercises for each major
muscle group.
• Frequency: Most, preferably all, days of the
week for aerobic exercise; 2 or 3 days/wk for
resistance raining.
 2. Coronary Heart Disease (CHD)
• Globally, coronary heart disease (CHD) accounts for more deaths than any other
disease, with more than 7.6 million people dying from it in 2005 (WHO 2007).
• CHD is caused by a lack of blood supply to the heart muscle (myocardial ischemia)
resulting from a progressive, degenerative disorder known as atherosclerosis.
• Atherosclerosis is an inflammatory process involving a buildup of low-density
lipoprotein (LDL) cholesterol.
• Disease Approximately 6% of CHD deaths worldwide can be attributed to a lack of
physical activity (WHO, 2010).
• Physically active people have lower incidences of myocardial infarction and
mortality from CHD and tend to develop CHD at a later age compared to their
sedentary counterparts.
• Individuals who exercise regularly reduce their relative risk of developing CHD by a
factor of 1.5 to 2.4.
• Leading a physically active lifestyle may prevent 20% to 35% of cardiovascular
diseases. Physical activity exerts its effect independently of smoking,
hypertension, hypercholesterolemia, obesity, diabetes, and family history of CHD.
 3. Hyper-Cholesterolemia and Dyslipidemia
• Hypercholesterolemia, is an elevation of total cholesterol (TC) in the
blood, is associated with increased risk for CVD.
• Hypercholesterolemia is also referred to as hyperlipidemia, which is an
increase in blood lipid levels; dyslipidemia refers to an abnormal blood
lipid profile. Approximately 18% of strokes and 56% of heart attacks
are caused by high blood cholesterol (WHO, 2002).
• Age, gender, family history, alcohol, smoking are risk factors for
hypercholesterolemia and regular activity reduced the chance of getting
hypercholesterolemia and Dyslipidemia.
• Cholesterol is a waxy, fatlike substance found in all animal products
(meats, dairy products, and eggs).
• The body can make cholesterol in the liver and absorb it from the diet.
• Cholesterol is essential to the body, and it is used to build cell
membranes, to produce sex hormones, and to form bile acids necessary
for fat digestion.
 Physical Activity and Protein Profile
• Regular physical activity, especially habitual
aerobic exercise, positively affects lipid
metabolism and lipid profiles.
• Cross-sectional comparisons of lipid profiles in
physically active and sedentary women and men
suggest that physical fitness is inversely related
to TC and the TC/HDL-C ratio (Shoenhair and
Wells 1995).
 4. Diabetes Mellitus
• Diabetes is a global epidemic. More than 346 million
people worldwide have the disease (WHO, 2011).
• Factors linked to this epidemic include urbanization,
aging, physical inactivity, unhealthy diet, and obesity.
• At least 65% of people with diabetes mellitus die from
some form of heart or blood vessel disease (AHA, 2008).
• Diabetes is a major contributor toward the development
of CHD and stroke. Also, diabetes is among the leading
causes of kidney failure; 10% to 20% of people with
diabetes die of kidney failure (WHO, 2008).
• Type 1, formerly referred to as insulin-dependent
diabetes mellitus (IDDM), usually occurs before age 30
but can develop at any age.
 DIABETES MELLITUS
• Type 2, previously known as non-insulin-dependent diabetes
mellitus (NIDDM), is more common; 90% of individuals
diagnosed with diabetes mellitus worldwide have type 2 diabetes
(WHO, 2011). Age, gender, family history, calorie intake,
physical inactivity are risk factors for developing diabetes.
• Type 1 diabetes may be caused by autoimmune, genetic, or
environmental factors, but the specific cause is unknown.
Unfortunately, there is no known way to prevent type 1 diabetes
(CDC, 2011).
• Healthy nutrition and increased physical activity, however, can
reduce the risk of type 2 diabetes by as much as 67% in high-risk
individuals (Sanz, Gautier, and Hanaire 2010).
• Nearly 90% of cases of type 2 diabetes worldwide may be related to
obesity (Wagner and Brath 2012).
 Physical Exercise and DM
• Research that associates physical activity with
weight loss, fat loss, and glycemic control
suggests that regular physical activity reduces
one‘s risk of developing type 2 diabetes.
• Both resistance and aerobic exercise alone or in
combination improve HbA1c values in people
with type 2 diabetes. The frequency of exercise
is crucial for those with diabetes. If daily
exercise is not possible, it should not be skipped
2 days in a row.
 5. Musculoskeletal Diseases and Disorders
Diseases
• Diseases and disorders of the musculoskeletal system, such as
osteoporosis, osteoarthritis, bone fractures, connective tissue tears,
and low back syndrome, are also related to physical inactivity and a
sedentary lifestyle.
• Osteoporosis is a disease characterized by the loss of bone mineral
content and bone mineral density due to factors such as aging,
amenorrhea, malnutrition, menopause, and physical inactivity.
• Osteopenia, or low bone mineral mass, is a precursor to
osteoporosis.
• Adequate calcium intake, vitamin D intake, and regular physical
activity help counteract age related bone loss.
• ACSM suggests the following exercise prescription to help
counteract bone loss due to aging and preserve bone health during
adulthood.
 Exercise Prescription for Preserving
Bone Health of Adults
• Mode: Weight-bearing endurance activities (e.g., stair
climbing, jogging), activities that involve jumping
(e.g., basketball, plyometric), and resistance training
• Intensity: Moderate to high, in terms of bone-loading
forces Frequency: 3–5 times per week for weight-
bearing endurance activities; 2 or 3 times per week for
resistance exercise
• Duration: 30–60 min/day of a combination of weight-
bearing endurance activities, activities that involve
jumping, and resistance training that targets all major
muscle groups.
Thank you!