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Benefits of Exercise and Physical Activity
Non-Communicable Diseases (NCDs) ⇧ 73% to
total deaths ⇧ 60% to disease burden
respectively by 2020 (WHO, 2005).
Example: sitting all day
Daily Routine Features
• Time-constrained – Office time is precious
time; no “goofing off” – Prescribed breaks:
snack-time (2) and Lunch • Environmental
Restrictions – Work space – Demeanor –
Clothing • Nature of Work
• Production Requirements
Why workout? Why Exercise? Why be physically
active?
• Physical activity/exercise is not a natural part
of one’s daily routine.
• Regular moderate intensity physical activity
– has significant benefits for health.
– Reduce the risk of cardiovascular diseases,
diabetes, colon and breast cancer, and
depression.
– Decrease the risk of a hip or vertebral fracture
and help control weight
Human Body
• Originally designed for movement and
vigorous activities
• Very good in adaptation
–whether abused or not used as intended
– Abuse results in injuries, exhaustion and
illness – Disuse/hypokinesis results in loss of
efficiency, illnesses, weakness
American College of Sports Medicine
• Physical activity’s significant role in delaying
premature mortality and reducing the risks of
many chronic diseases and health conditions.
• Dose-response relationship between physical
activity and health. Thus, any amount of
physical activity should be encouraged.
• Additional health benefits from greater
amounts of physical activity
• Benefits of regular, habitual physical activity
outweigh the risks.
“An ounce of prevention is worth a pound of
remedies”
Physical Activity
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Fitness Parameters Health Related (ACSM)
• Cardiorespiratory fitness
• Muscular strength and endurance
• Flexibility • Body composition
• Neuromotor fitness Skill-Related
• Power • Speed • Balance • Coordination
• Reaction Time • Agility
Among the major health and wellness benefits
of physical activity and fitness are a better
figure/physique, better posture and fat control”
Corbin, 2002
Body Image and Exercise (Davis & Cowles,
1991) • Men and women participants were
equally dissatisfied with their bodyweight •
Related to weight loss and exercise, women
placed more importance on their appearance •
Greater body satisfaction was associated with
increases in exercise participation and with
increased body focus. • Increased body focus
was also associated with increased levels of
exercise.
Exercise for Development and Maintenance of
Cardiorespiratory, Musculoskeletal, and
Neuromotor Fitness
Frequency: >5 d wk1 of moderate exercise, or
>3 d wk1 of vigorous exercise, or a combination
of moderate and vigorous exercise on >3–5
dwk1
Intensity: Moderate and/or vigorous intensity is
recommended for most adults. Light- to
moderate-intensity exercise may be beneficial
in deconditioned persons.
Time: 30–60 minIdj1 (150 minIwkj1) of
purposeful moderate exercise, or 20–60 minIdj1
(75 minIwkj1) of vigorous exercise, or a
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combination of moderate and vigorous exercise
per day is recommended for most adults.
Accumulated > 10 min daily
Type: Regular, purposeful exercise that involves
major muscle groups and is continuous and
rhythmic in nature is recommended.
Exercise Benefits on Bone Health
• Preserves bone mass of older women in a
long-term walking program, with more positive
skeletal responses with higher intensity loading
forces, such as stair climbing and jogging,
generally found a more positive skeletal
response • Prevents fractures even if it does not
attenuate bone loss among women not on
hormone therapy, but in the highest quintile of
physical activity (􏰇24 MET 􏰇h 􏰇wk􏰇1 ).
• Increases bone mass in children (early
pubertal) who are physically active than in
those who are less active . Also for children who
participate in activities that generate high
impact forces (e.g., gymnastics and ballet) than
in those who engage in activities that impart
lower impact forces (e.g., walking) or are not
weight bearing (e.g., swimming)
Summary • Minimize the physiological effects of
a sedentary lifestyle • Increase active life
expectancy by limiting the development and
progression of chronic disease and disabling
conditions. • Psychological and cognitive
benefits • Reduces the risks of developing
chronic cardiovascular and metabolic disease. •
Combination AET and RET improved treatment
outcomes for some established diseases and
geriatric syndromes type 2 diabetes, clinical
depression, osteopenia, sarcopenia, muscle
weakness). • Reverses age- associated
physiological deterioration, depend, in part, on
the hormonal status and age at which a specific
intervention is initiated.
Summary of Exercise Benefits for DM
Increased PA and physical fitness can reduce
symptoms of depression and improve health-
related QOL in those with T2DM. • At least 2.5
hIwkj1 of moderate to vigorous PA should be
undertaken as part of lifestyle changes to
prevent T2DM onset in high-risk adults. •
Epidemiologic studies suggest that higher levels
of PA may reduce risk of developing GDM
during pregnancy.=Both aerobic and resistance
training improve insulin action, BG control, and
fat oxidation and storage in muscle. • Blood
lipid responses to training are mixed but may
result in a small reduction in LDL-C with no
change in HDL-C or triglycerides. Combined
weight loss and PA may be more effective than
aerobic exercise training alone on lipids.
• Aerobic training may slightly reduce systolic
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Basis of training 2

BP, but reductions in diastolic BP are less

common, in individuals with T2DM.
Benefits of Exercise for Coronary Artery
Disease Patients • Increases functional capacity
and VO2max (10 – 60%, averaging 20%) by
increasing arteriovenous oxygen difference and
maximal stroke volume in some cases. •
Components of Exercise Prescription
Reduces submaximal heart rate at any given
FREQUENCY - most days of the week
workload or activity (contributing to the delay
INTENSITY - low to moderate
in onset of symptoms) • Beneficial alterations
TYPE - rhythmic; continuous
on lipid profile (Total cholestero, LDL
TIME - 150 to 250 minutes weekly
cholesterol, triglycerides, HDL cholesterol) with
PROGRESSION - only with fitness gains
comprehensive cardiac rehabilitation program
VOLUME – 500 – 1000 METminutes / week

Exercise reduces risk of premature death

Recommended Physical Activity Levels

Health Policy intersects Physical activity is
central to health ..and highly relevant in other
important policy domains…
Children Aged 5 – 17 years Frequency: Daily
Intensity: Moderate to vigorous Time: 60
minutes Type: Mostly aerobic, with some
strengthening activities through play, jumping,
running
Adults Aged 18 – 64 yrs Frequency - most days
of the week Intensity - Moderate to vigorous
Time - at least 150 min/week or 75 min/week;
several bouts of 10 min aerobic activity Type -
Mostly aerobic; some muscle- strengthening
exercises
Adults Over 65 yrs Frequency – most days of the
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week Intensity – moderate to vigorous Time –

totaling 150 min weekly/10- min segments Type
– aerobic + muscular strengthening 2 x weekly

Essential Components of Exercise Prescription:

FITT PV
• Exercise Frequency ( how often) • Exercise
Intensity (how hard) • Exercise Type ( type of
activity) • Exercise Time ( how long) • Exercise
Progression ( how to advance) • Volume (how
much)
Final Words Physical activity through daily
routine (non-structured, incidental) lays down
the foundation for exercise, play and sports
(structured, programmed). Exercise is not as
effective if sedentary during most of the day.
For every hour of uninterrupted sitting, take a 2
min physical activity break.