~25-60% of US population is sedentary

only 10-20% engage in regular physical activity enough to gain health benefits

less than 10% of population exercises at an intensity to promote cardiorespiratory fitness

live in North, Central, and Western States

have no disabilities

leisure time (sports, exercise)

work related/occupational

transportation and active living (errands)

household, caregiving, yardwork

at least 30 minutes of moderate activity 5 days per week  

or 

vigorous activity for 20 minutes 3 days per week

strength and endurance activities > 2 days/wk

target 600-1200 METmin/wk

similiar to adult recommendations

stresses additional activities that maintain or increase flexibility for 10 minutes at least 2 days/wk

older adults with risk of falling should practice balance

should have a plan to address each type of recommended activity

-gender (females less active) 

-ethnicity (African Americans and Hispanics less active) 

-age (PA decreases as we get older)

-income (lower income associated with low PA)

-education (lower education associated with low PA)

-decreased morbidity, mortality, functional decline, mobility disability, and coronary heart disease

-increased active life expectancy

-likelihood of not being disabled prior to death

-increases cardiovascular functioning capacity

-helps control lipid abnormalities, diabetes, and obesity

-aerobic exercise can decrease BP

-prevention/treatment of osteoporosis

-prevention of colon cancer

-perform better on tests of cognitive functioning

-reduced cardiovascular responses to stress

-fewer symptoms of anxiety and stress

-reduction in depression

-improves self confidence and self esteem

-leading cause of death in US

-physical inactivity affects more people than any other risk factor for CAD

-other risk factors: age, family history, smoking, obesity, HTN, hyperlipidemia, diabetes

increases:

-HDL cholesterol

-glucose tolerance

-insulin sensitivity

-fibrinolysis

-altering of platelet function

decreases:

-serum triglyceride levels

-high BP

-obesity

-risk of ventricular arrythmias

Lipids and Physical Activity

-triglycerides decrease within hours of exercise (can last for days)

-regular repeated exercise is needed for long-term results (larger increases in HDL)

-most significant changes with moderate exercise over a prolonged peroid of time (1 yr)

low fitness level = 35-52% greater HTN risk

low to moderate endurance exercise most effectively lowers BP

resistance training and high intensity exercise have minimal benefit for HTN

30% more prevalent in African Americans than in Caucasians

excessive weight gain is a strong predictor

PA affects fat stores, improve insulin sensitivity, glucose intolerance, DECREASES PLASMA GLUCOSE LEVELS BY ENHANCING INSULIN EFFECTIVENESS

energy intake exceeds total energy expenditure for a prolonged period

33% of Americans are obese

120-125% greater than ideal body weight

BMI: men 12-15%

women 18-22%

promotes negative energy balance, increases metabolic rate and lean body mass, can take place of eating

moderate to high intensity exercise best for burning fat, resistance training needed because muscle tissue burns more calories than fat

increase PA throughout day

increased body fat

decreased:

aerobic capacity

muscle mass

metabolic rate

strength/flexibility

bone mass

cognitive performance

immune function

associated with reductions in morbidity, improved functional capacity, and independence

1-2 yr increase in life expectancy for physically active men

physical training can postpone physical deterioration by 10-20 years

regular aerobic exercise increase aerobic capactiy

dissuse of musculature leads to disrepair

exercise/weight bearing activity prevents loss of bone mineralization

bone mass decreased and bone tissue weakens causing fragile bones and fractures

PA minimizes bone loss and facilitates bone mineralization

resistance training most effective for bone loss

increased prevalence of CAD

coexistence of chronic conditions and physical limitations

adverse cardiac events

injury

demographics

time

regular routine

health status

level of energy

weather

smoking status

obesity

self-efficacy

environmental barriers

transportation

illness/fear of injury

physician advice

self-efficacy

previous PA patterns

perceived lack of ability to perform PA

disability

environmental barriers

-African Americans and Hispanics

-Lower SES (AA and H)

-women (less vigorous activity and higher sedentary levels)

-older age (moderate PA)

vigorous PA more common among 65-74 yr olds

-equipment at home

-access to facilities

-satisfaction with facilities

-neighborhood safety

-hilly terrain

-others who are physically active

-enjoyable scenery

-urban more active than rural