Kinesiology

1150
Physical (In)activity
Learning Objectives:
 Identify key 24-hour movement guidelines for different age
groups
 Match how Canadians are doing in terms of meeting
guidelines
 Know what METs and BMI are and be able to calculate
them
 Classify BMI categories
 Describe Obesity rates and trends in Canada
 Link physical inactivity and obesity to chronic diseases
 Explain the impact of chronic diseases on the public
 In-Class Task (Part 1)
 Visitthe following link and download the guidelines for the
following groups: https://csepguidelines.ca/downloads/
 Early Years (0-4)
 Children and Youth (5-17)
 Adults (18-64)
 Adults aged 65+

 Working in pairs or small groups (3-4), identify:

 Guidelines for each age group and create a summary table
 Key differences across groups (doesn’t need to be in a table)
24-hour movement guidelines
0-4 years 5-17 years 18-64 years 65+ years

Sleep: 14-17 hours Sleep: 9-11 hours (5-13); Sleep: 7-9 hours; Sleep: 7-8 hours;
(infants); 11-14 (1-2); 8-10 hours, with consistent wake-up consistent wake-up
10-13 (3-4) consistent wake-up (14-
17)
Move: 30 minutes MVPA: 60 minutes/day; MVPA: 150 MVPA: 150
(infants 0-1); 180 3 times/week for minutes/week; 2 minutes/week min;
minutes any intensity (1- muscle/bone muscle/bone muscle/bone
2); 180 minutes, at least strengthening strengthening strengthening at least
60 minutes energetic twice/week; challenge
play (3-4) balance; several hours
light PA
Sit: Screen time 0 Sit: Screen time Sit: 8 hours maximum; 3 Sit: 8 hours maximum; 3
minutes (0-1); < 60 maximum 2 hours hours screen time hours screen time max
minutes (1-4) maximum

Sit: Not restrained for Light PA: several Light PA: several Light PA: several
more than 60 minutes (0- hours/day (structured or hours/day (e.g., walking) hours/day
4) unstructured)
Key differences in guidelines
 Sleep: decreases across age groups
 Level of PA: Not concerned about level at 0-4; intensity
matters after; 60 minutes/day MVPA, several hours of light
PA; 150 minutes/week MVPA
 Screen time: increases with age
 Sitting time: increases with age
 In-Class Task (Part 2)
 Visit this link to find a summary of key findings for children and youth
(5-17):
https://www.participaction.com/wp-content/uploads/2022/10/Report-Ca
rd-Key-Findings.pdf

 You might need to also visit this link to find certain sections:
https://www.participaction.com/wp-content/uploads/2022/10/2022-Chil
dren-and-Youth-Report-Card.pdf

 Visit this link and find the sections relevant to the guidelines for adults
(18-64 & 65+):
https://www.participaction.com/the-science/2021-adult-report-card/#/?p
laylistId=0&videoId=0

 Create a new table with grades/%s for sections that match the 24-hour
Movement Guidelines
 Report Card
5-17 Grade/% 18-64 Grade/% 65+ Grade/%

Overall PA: D (28%) MVPA: Overall C MVPA: 28% (65-

(across 18-79) 79)
– 49%

53% (18-64)
Light PA D- (25% Light PA: Overall C+ Light PA: 43% (65-
(active play): overall); 5-11 (across 18-79) 79)
(33%) – 56%
12-17 (17%)
58% (18-64)
Sleep: B (54.9%) 5-11; Sleep: Overall B Sleep: 55% (65-
(59.5%) 12-17 (across 18-79) 79)
– 73%

77% (18-64)
Sedentary: F (18%) Sedentary: Overall F Sedentary: (F) – 12%
(across 18-79)
– 12%
Critical Takeaways:
 Pandemic reduced health of Canadians
 Canadians not meeting guidelines
 Sedentary behaviours particularly problematic across age
groups (all Fs)
 Canadians not healthy
 Puts too much stress on healthcare system
Physical Activity
 “Who cares? I know I’m doing my part.”
~many of you in here
 That’s probably true, but as a nation (and a
continent), we are in some trouble.
 MSN ranked Canada as the 6th laziest nation in the
world.
 And, International Business Times ranked Canada as
the 6th most obese nation in the world

ParticipACTION, 2018; Statistics Canada, 2015

Physical Activity and Obesity
 Speaking of obesity..
 Here in North America, we are in the business of
making other continents feel good about
themselves!
http://www.telegraph.co.uk/travel/maps-and-
graphics/the-most-obese-fattest-countries-in-the-
world/

*More on obesity to come

Intensity of Physical Activity
(Adults)

World Health Organization

METs
 A MET means “metabolic equivalent” of the energy
cost of physical activities.
 1 MET: the energy it takes to sit quietly for one hour.
 ~ 1 calorie per kilogram of body weight
 Example: 154lb individual sitting quietly for one hour
 154lb = 70kg  70 calories burnt in one hour
 Vigorous activity = 6.0 METs (minimum)
 70kg x 6.0 METs = 420 calories per hour
 Example: Running at 8mph for 1 hour = 13.5 METs or 945
calories burnt

Harvard School of Public Health, 2013

METs Examples

http://www.whyiexercise.com/metabolic-equivalent.html
Physical Activity

 “All these ‘guidelines’ and ‘recommendations’ are

great, but are they really necessary?”

 “How does physical activity benefit me?”

 Physical Activity Pros & Cons
Benefits Costs
• Cardiovascular fitness, strength, bone • Takes too much time
density, healthy weight, flexibility, • Inconvenient
posture, balance • Not enjoyable, fun, or relaxing
• Reduced risk of chronic diseases • Fatigue – as an antecedent or a
(e.g., cancer, cardiovascular disease, consequence
type 2 diabetes) • Lack of facilities, equipment,
• Psychosocial outcomes skills/knowledge
• Greater relaxation, confidence, • Risk of injury
body satisfaction, self-esteem, • Financial costs
quality of life
• Reduced symptoms of
depression, anxiety, stress

Active Healthy Kids Report Card, 2010; Corbin et al., 2005; In motion, 2010,
2011; Public Health Agency of Canada, 2002, 2011
Adding it All Up
 Majority of Canadians do not
meet the Canadian Physical
Activity Guidelines
 Not acquiring health benefits
associated with physical activity

So What?
• Our inactivity is a public health problem
– What does this mean?
Obesity
 What have we become?

 Obesity rates higher than ever in our nation

Vimeo, 2013
 Obesity – BMI
 People with a BMI = or > 30kg/m² are considered obese.
 Ratio of weight to height to categorize people’s weight
status (e.g., overweight, obese)
 However, the BMI is generally considered most useful for
individuals aged 20-65, and has a number of constraining
factors.
 Not considered useful for:
1. Babies
2. Children
3. Teenagers
4. Pregnant women
5. Very muscular people, such as athletes
http://www.cdc.gov/healthyweight/assessing/bmi/childrens_
bmi/about_childrens_bmi.html
BMI Example
 Formula: mass (kg)
height (m²)
 Nathan’s mass is 100kg and his height is 2m. What
is his BMI?
 100kg
(2m)²
 25kg/m²
 So, what is Nathan’s BMI status?
BMI Classifications
 Underweight = <18.5
 Normal weight = 18.5 – 24.9
 Overweight = 25 – 29.9
 Obesity = BMI of 30 or greater

 So, Nathan is considered

The BMI is not perfect…

LeBron James’ BMI: 26.65 = Overweight

BUT: It is a good reference point in general

BMI Nomogram
BMI Nomogram
 Obesity

% Canadian Adults BMI Obesity

 1979: 14%
 2004: 23%
 2012: 24.8%
 2020: 26.6%

 Men:
28%
 Women: 24.7%

 As of 2017, 30% of Canadian children and youth are

overweight or obese
Statistics Canada, 2015; Public Health Agency of Canada, 2013;
https://health-infobase.canada.ca/datalab/canadian-risk-factor-atlas-obesity-blog.html?=undefined&wbdisable=true#:~:text=About%201%20in%204%20C
anadian,versus%2024.7%25%2C%20respectively
); https://www.canada.ca/en/public-health/services/publications/healthy-living/obesity-excess-weight-rates-canadian-
And the Future?

 By 2040, according to current trends, expected that

70% of adult Canadians aged 40 years will be
either overweight or obese.

http://childhoodobesityfoundation.ca/what-is-childhood-obesity/statistics/
What’s the “big” deal about obesity?
 In the past, serious illnesses were mainly
infectious diseases.
 Tuberculosis
 Polio
 Influenza
 Meningitis
 Etc.

Parliament of Canada
Sickness Patterns
 And now…
 Mainly degenerative diseases
 Hypertension
 Heart diseases
 Strokes Hypokinetic Diseases
 Type II diabetes
 Cancer
 Cirrhosis of the liver
 Etc.

Parliament of Canada
Chronic/Degenerative Diseases
 ChronicDisease: Diseases of long duration and generally
slow progression
 Account for 89% of all deaths in Canada
 Leading cause of avoidable illness, health care system
utilization, and premature deaths

 How do we “contract” degenerative diseases?

 We let our bodies degenerate

 Poor diet, lack of physical activity, smoking, etc.

Health Council of Canada, 2007; Public Health Agency of Canada, 2005;

World Health Organization, 2011
 Chronic Diseases and Physical Inactivity

 Conditions/diseases that can stem from physical inactivity are

very concerning
 E.g., cancer, cardiovascular disease, chronic obstructive pulmonary
disease, obesity, type 2 diabetes, stroke [high blood pressure], etc.
 Global report: Obesity bigger health crisis than hunger
 http://www.cnn.com/2012/12/13/health/global-burden-report/index.html?
hpt=hp_c1https://mail.google.com/mail/?shva=1#inbox

Public Health Agency of Canada, 2011

Costs of Physical Inactivity
 A key driver of health care (over)use in Canada can (at least partially) be
attributed to physical inactivity!
 Physical inactivity has negative consequences not just for inactive people,
but also for greater society
 Physical inactivity contributes to health issues that require people to use
more health care services and imposes extra costs on the publicly funded
health care system
 Compared to an active person, an inactive person:
 Spends 38% more days in hospital
 Uses 13% more specialist services
 Uses 12% more nurse visits
 A 10% reduction in prevalence of physical inactivity
= savings of $150 million annually (directly)
 Physical inactivity costs taxpayers $6.8 Billion a year (directly AND
indirectly)
Health Council of Canada, 2007; Sari, 2009;
http://www.cbc.ca/news/health/physical-inactivity-costs-taxpayers-6-8b-a-year-1.1134811
How do we combat obesity?
 Exercise
 Depresses appetite (suppresses hormones that control
hunger)
 Maximizes fat loss and minimizes loss of lean muscle
tissue
 Burns high number of calories and increases metabolic
rate
 Allows your body to use more calories for energy than
storing them as fat
*Of course, a healthy diet also combats obesity.
 The Good News
 Many of the chronic conditions associated with physical
inactivity can be reduced by healthy lifestyle choices
 Examples:
 Eating healthy
 Increasing physical activity!

 Many researchers and health care providers advocate for

“ starting young”
 Instill physical activity habits in children and youth

How to effectively increase physical

activity in children and youth?
Public Health Agency of Canada, 2003
You should be able to:
 Identify key 24-hour movement guidelines for different age
groups
 Match how Canadians are doing in terms of meeting
guidelines
 Know what METs and BMI are and be able to calculate
them
 Classify BMI categories
 Describe Obesity rates and trends in Canada
 Link physical inactivity and obesity to chronic diseases
 Explain the impact of chronic diseases on the public