UiTM Introduction to the Active Life Healthy Habits Regular physical activity Adequate sleep A good breakfast Regular meals Weight control Self-discipline from smoking & drugs Moderate use of (or self-discipline from) alcohol (applied for non-muslim) Introduction to the Active Life Physical Activity As many as 250,000 lives are lost annually because of the sedentary lifestyle Lack of physical activity is now considered as important a risk factor for Heart disease – high blood cholesterol, high blood pressure, and Cigarette smoking Inactivity contributes to a substantial numbers of deaths from heart disease (34%) Introduction to the Active Life Healthy Food Choices Poor food choices contribute directly to: ○ Overweight ○ Obesity ○ Heart disease ○ Diabetes ○ Cancer ○ Indirectly to other problem such as depression Poor diet, coupled with lack of exercise, causes at least 300,000 deaths a year, mostly from heart disease, & contributes to an increased risk of diabetes, cancer, & other ills. Introduction to the Active Life Weight control Dieting for weight loss is the most unsuccessful health intervention in all of medicine Worse yet, many weight-loss programs contribute to obesity The active life, combined with healthy food choices, & behavior therapy if necessary, is the answer to lifelong weight control Activity maintains or builds the lean tissue (muscle) that has the capability to burn calories Diet, by itself, leads to the loss of muscle & a reduction in daily caloric expenditure, resulting in an increased storage of fat Introduction to the Active Life Stress management Stress is our emotional to events in life Stress has been linked to heart disease, cancer, ulcers, & other ills Regular moderate activity is the ideal way to cope with stress because it is effective, long lasting, & much less expensive than drugs. Introduction to the Active Life Other Healthy Behaviors the active life includes elimination of negative behaviors such as: ○ Addiction to tobacco & drugs ○ Use of alcohol ○ AIDS (HIV infection) ○ Including from motor vehicle accidents The Activity Index Based on your regular daily activity, calculate your activity index by multiplying your score for each category (Score = Intensity X Duration X Frequency) Score Daily activity
Intensity 5 Sustained heavy breathing & perspiration
4 Intermittent heavy breathing & perspiration – as in tennis, racquetball 3 Moderately heavy – as in recreational sports & cycling 2 Moderate – as in volleyball, softball 1 Light – as in fishing, walking Duration 4 Over 30 minute 3 20 to 30 minute 2 10 to 20 minute 1 Under 10 minute Frequency 5 Daily or almost daily 4 3 to 5 times a week 3 1 to 2 times a week 2 Few times a month 1 Less than once a month The Activity Index Evaluation & Fitness Category Score Evaluation Fitness category* 100 Very active lifestyle High 80 to 100 Active & healthy Very good 60 to 80 Active Good 40 to 60 Acceptable (could be better) Fair 20 to 40 Not good enough Poor Under 20 Sedentary Very poor * Index score is highly related to aerobic fitness Blood Pressure Evaluation
SystolicBP Diastolic BP Action
Normal BP <130 mm Hg <85 mm Hg Retest annually
Bordeline 130-139 85-89 Retest in 6 month Hypertension Stage 1 140 – 159 90 – 99 Recheck Stage 2 160 – 179 100 – 109 See doctor soon* Stage 3 180 – 210 110 – 120 See doctor very Stage 4 >210 >120 soon See doctor now!! *for recheck, diet, weight loss, activity, stress reduction, & possible medication General Benefit Aerobic Activity on Cardiovascular System Efficiency of the heart Heart Size Blood Supply Blood Distribution Efficiency of the Heart Regular activity reduces the workload of the heart Changes in skeletal muscle Improved oxygen-using (aerobic) enzymes & enhanced fat metabolism Allow the heart to meet exercise demands with a lower heart rate Heart Size Hypertrophy on left ventricle Greater stroke volume Serious long-term resistance training Increase in thickness of the heart muscle as it work to pump blood against the vascular resistance provided by contracting muscle. Exercise-induced cardiac hypertrophy, or the athlete’s heart, is a healthy response to systematic training Blood Supply Physical activity improves the circulation within the heart. Moderate activity enhances the development of coronary collaterals, alternative circulatory routes that help distribute blood & minimize the effects of narrowed coronary arteries. Increase in diameter of the coronary arteries to help minimizing the effect of plague formation. Blood Distribution Regular exercise activity teaches the body to better distribute the blood to muscle during exercise, further reducing the workload of the heart. 10 to 15% increase in blood volume that comes with endurance training further enhances the performance of both the heart & skeletal muscles. PHYSICAL ACTIVITY REDUCES THE RISK OF CHRONIC DISEASES HYPERTENSION & STROKE Increases the risk of stroke & kidney failure Inactivity increases the risk developing hypertension by 35% Regular endurance exercise lower systolic & diastolic pressure about 10 mm Hg Risk of stroke decrease as activity increases With more vigorous activity (heavy lifting), the trend may reverse PHYSICAL ACTIVITY REDUCES THE RISK OF CHRONIC DISEASES CANCER & IMMUNITY Active lifestyle is associated with a lower risk of certain type of cancer Frisch et al. 1985 – women who were active in their youth have fewer cancers of the breast & reproductive system Regular moderate physical activity enhances the function of the immune system, whereas high levels of stress or exhaustive exercise seem to suppress the system PHYSICAL ACTIVITY REDUCES THE RISK OF CHRONIC DISEASES DIABETES & OBSESITY Obesity & high blood lipids (fat) seem to foster a resistance to insulin ○ Whereas exercise increases insulin sensitivity & the movement of glucose into working muscle Regular activity has returned to a place of prominence in the treatment of diabetes Regular active adults have a 42% lower risk of diabetes PHYSICAL ACTIVITY REDUCES THE RISK OF CHRONIC DISEASES ARTHRITIS, OSTEOPOROSIS, & BACK PROBLEMS This group of musculoskeletal problems accounts for significant pain & suffering All these problems can be treated with activity ○ Regular moderate activity is an essential treatment for arthritis Osteoporosis (loss of bone mineral) cause by cigarette smoking, poor diet, lack of activity, & after menopause ○ Adequate calcium intake, regular weight-bearing exercise will slowed the bone mineral loss process back problems result from acute or chronic assault to underused & undertrained bodies ○ The risk can be minimized with regular attention to abdominal & lower back exercises & flexibility of the back & hamstring muscles. Adult preventive care timeline: recommendations of major authorities