Physical Education

Group Assignment

Year 2024

Section FN: 12

GROUP MEMBER Course:PHYSICAL EDUCATION

NAME ID NO
Mikiyas Kidane Woldegorgis UPG2469/17 Date of Submission: Dec 23, 2024
Mohammedsani Hassen Babo UGPR2567/17
Monet Kebede Genba UGPR2573/17
Nardos Jufar Wayu UGPR2674/17
Orniya Abdurehman Abubeker UGPR2799/17
Riyad Ahmed Neshad UGPR2860/17
Rohoboth Lishan Tola UGPR2881/17
Samuael Dereje Gudeta UGPR2926/17 Academic Year: 2024-2025
Samuel Tesfaye Abdisa UGPR2948/17
Samuel Zerihun Feleke UGPR2952/17 Department: Natural Science
 TABLE OF CONTENT
NO CONTENT PAGE

1 PLAN OF WEEKLY EXERCISE ROUTING ------------------------------- 1

2 DEFINTION OF HYPOKINETIC DISEASE ------------------------------- 2
3 CORONARY HEART DISEASE -------------------------------------------- 3
4 HYPERTENSION ------------------------------------------------------------ 4
5 OBESITY --------------------------------------------------------------------- 6
6 ATHEROSCLEROSIS --------------------------------------------------- 7
7 MUSCULOSKELETAL DISORDER (MSDS) ----------------------------- 9
8 HYPERCHOLESTEROLEMIA ---------------------------------------------- 10
9 CANCER----------------------------------------------------------------------- 12
10 PSYCHOLOGICAL DISORDER -------------------------------------------- 15
11 RELATIONSHIP BETWEEN PHYSICAL ACTIVITY
AND HYPOKINETIC DISEASES-------------------------------------------- 17
 I,TABULATED PLAN OF WEEKLY EXERCISE ROUTING
FREQUENCY INTENSITY
Day TYPE OF EXERCISE (REPEATITION) (VOLUME) TIME
Walking 3000-4000 steps 30% HRR 30min
MONDAY (1.5-2miles)

Weightlifting(10Kg) 3 sets of 6-10 rep 40% HRR 20min

Walking 3000-4000 steps 30% HRR 30min

TUESDAY (1.5-2miles)

Weightlifting(10Kg) 3 sets of 6-10 rep 40% HRR 20min

Walking 3000-4000 steps 40% HRR 40min

WEDNESDAY (1.5-2miles)

Weightlifting(10Kg) 3 sets of 6-10 rep 45% HRR 20min

Jogging 3000-4000 steps 40% HRR 40min

THURSDAY (1.5-2miles)

Weightlifting(20Kg) 3 sets of 6-10 rep 45% HRR 25min

Jogging 3000-4000 steps 45% HRR 45min

FRIDAY (1.5-2miles)

Weightlifting(20Kg) 3 sets of 6-10 rep 50% HRR 25min

SATURDAY Speedy-distance running 3000-4000 steps 50% HRR 40min

(1-1.5miles)

Weightlifting(40Kg) 3 sets of 6-10 rep 50% HRR 25min

Further considerations and Explanations

-This plan is prepared based on the fitness principles taking into consideration
The stress gradually increases as stated in the principles of the overload
Monthly,there will be 1 week of recovery
It also follows 1 day of rest time per week
This plan is followed consecutively to avoid problems arising from reversibility
It takes average level of stress for the group members following the principles of individual
difference

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 II HYPOKINETIC DISEASES
are a group of conditions that arise from insufficient physical activity. These
conditions include cardiovascular diseases, type 2 diabetes, obesity, osteoporosis,
and certain mental health disorders. The relationship between physical activity and
hypokinetic diseases is largely inverse: regular physical activity significantly reduces
the risk of developing these conditions, while physical inactivity increases the
likelihood of their occurrence. Understanding this relationship is crucial for
prevention and management.
CORONARY HEART DISEASE(CHD)
-Is a disease in which there is narrowing or blockage of the coronary arteries ( blood
vessels that carry blood and oxygen to the heart ).
CHD is when your cornary arteries become narrowed by fatty material within their
walls. these arteries supply your heart with blood containing high levels of oxygen.
Cause of Coronary Heart Disease
CHD is caused by a building of fatty sustance in the coronary arteries , which supply
blood to the heart muscle . this building is called Atherosclerosis , narrows the
arteries and restricts blood flow.
Causes of CHD is including:
Life style: unhealth eating , smoking, physical inactivity, and obese can increase your
risk os CHD
Family History: a family history of heart disease, especially at an arly age , can
increase your risk
Blood Pressure: High blood pressure, also known as hypertention, is a risk factor
Cholesterol: high levels of LDL (" bad") cholestrol and high triglycerides can increase
your risk
Diabetes: having diabets can increase your risk of CHD
Stress: stress can cause your arteries to tighten and may also increase your risk of
smoking or evereating.
Smoking: is a major risk factor for CHD.
Symptoms of coronary disease
symptoms of coronary artery disease happen when the heart does not get enough
oxygen rich blood.
It may not be noticed at first. Sometimes sympoms only happen when the heart is
beating hard , such as during exercise . As the coronary arteries continue to narrow ,
symptoms can get more severe or frequent.
Symptoms:
Chest Pain: called angina. You may feel squeezing, pressure, heaviness,
tightness or pain in the chest. The chest pain usually affects the middle or left side of
the chest.
Shortness of breath: You may feel like you cannot catch your breath.
Fatigue: If the heart cannot pump enough blood to meet your body needs , you
may feel unusual tired.
pain or discomfort : that spreads to the shoulder, arm, back, jaw, teeth, or
sometimes upper belly.
Cold sweats , Heartburn and others

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 Rehabilitation of CHD
Cardiac Rehabilitation : is a comprehensive treatment for coronary heart disease
that includes:
Exercise: a personalized program that includes endurance exercise, muscle building
exercise and stretching. Supervised exercise can improve peak oxygen uptake by 11%
to 36%.
Education: patients learn about heart healthy living, risk factors and life style
changes
Counseling: patients recieve counseling on stress and other psychosocial factors
Nutrition: a specialist provides information about healthy eating choices and helps
patients set goals for weight loss or control.
III Hypertension
-Commonly known as high blood pressure, is a chronic medical condition
characterized by the persistent elevation of blood pressure in the arteries. Blood
pressure is the force exerted by circulating blood against the walls of the blood
vessels. It is typically measured in millimeters of mercury (mmHg) and recorded as
two numbers: systolic pressure (the pressure when the heart beats) over diastolic
pressure (the pressure when the heart rests between beats). Normal blood pressure
is generally considered to be below 120/80 mmHg, while hypertension is diagnosed
when readings consistently exceed 130/80 mmHg.

Causes of Hypertension

Hypertension can arise from a variety of factors, which are broadly classified into
two categories: primary (essential) hypertension and secondary hypertension.
Primary hypertension accounts for the majority of cases and has no identifiable
cause, although it is often linked to a combination of genetic and lifestyle factors.
These include a family history of high blood pressure, obesity, lack of physical activity,
high sodium intake, excessive alcohol consumption, and stress.

Secondary hypertension, on the other hand, is caused by underlying medical

conditions or the use of certain medications. Common causes include kidney disease,
hormonal disorders such as hyperthyroidism or Cushing's syndrome, obstructive
sleep apnea, and the use of drugs like corticosteroids or decongestants. Identifying
and addressing the underlying cause is crucial for managing secondary hypertension
effectively.

Complications of Hypertension

If left untreated, hypertension can lead to severe health complications. It is a major

risk factor for cardiovascular diseases, including heart attack, stroke, and heart
failure. Chronic high blood pressure can also cause damage to the kidneys (leading to
chronic kidney disease), the eyes (resulting in hypertensive retinopathy), and other
organs. Additionally, it can contribute to cognitive decline and the development of
vascular dementia.

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 Treatment and Management

The management of hypertension involves a combination of lifestyle modifications

and, in some cases, medication. Lifestyle changes are often the first line of defense
and can significantly lower blood pressure. These include:

Healthy Diet: Adopting a diet rich in fruits, vegetables, whole grains, lean proteins,
and low-fat dairy products—such as the DASH (Dietary Approaches to Stop
Hypertension) diet—can help reduce blood pressure. Limiting sodium intake to less
than 2,300 mg per day is also recommended.

Regular Physical Activity: Engaging in at least 150 minutes of moderate-intensity

aerobic exercise per week, such as brisk walking, cycling, or swimming, can lower
blood pressure and improve overall cardiovascular health.

Weight Management: Maintaining a healthy weight or losing excess weight can have
a significant impact on blood pressure levels.

Limiting Alcohol and Avoiding Tobacco: Reducing alcohol consumption and avoiding
smoking can help improve heart health and lower blood pressure.

Stress Management: Techniques such as mindfulness, meditation, and relaxation

exercises can help reduce stress, which may contribute to lower blood pressure.

When lifestyle changes alone are insufficient, healthcare providers may prescribe
antihypertensive medications. These include diuretics, ACE inhibitors, calcium
channel blockers, beta-blockers, and angiotensin II receptor blockers (ARBs). The
choice of medication depends on the individual’s specific circumstances, such as age,
ethnicity, and the presence of other medical conditions.

Regular monitoring of blood pressure, adherence to prescribed treatments, and

ongoing communication with healthcare providers are essential for effective
management. Early detection and proactive management of hypertension can
prevent complications and significantly improve quality of life.

IV Obesity
-Obesity is a complex medical condition characterized by an excessive
accumulation of body fat that poses a risk to an individual’s health. It is typically
measured using the Body Mass Index (BMI), a ratio of weight to height.
According to the World Health Organization (WHO), a BMI of 30 or higher is
classified as obese, while a BMI between 25 and 29.9 is considered overweight.
Obesity is not merely a cosmetic concern; it is a significant public health issue
linked to numerous chronic diseases and a reduced quality of life.

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 Causes of Obesity
The causes of obesity are multifactorial, involving a combination of genetic,
environmental, behavioral, and metabolic factors. Some of the primary
contributors include:
Energy Imbalance: Obesity often results from consuming more calories than the
body burns over time. This energy imbalance can be due to overeating, high
consumption of calorie-dense foods, and a sedentary lifestyle.
Genetic Factors: Genetics can influence how the body stores fat, regulates
appetite, and processes energy. Individuals with a family history of obesity may
be more predisposed to the condition.
Environmental Factors: Easy access to high-calorie foods, larger portion sizes,
and limited opportunities for physical activity in some environments can
contribute to obesity.
Behavioural Factors: Unhealthy eating habits, such as frequent snacking or
emotional eating, combined with low levels of physical activity, play a critical role
in the development of obesity.
Medical Conditions and Medications: Certain health conditions, such as
hypothyroidism, polycystic ovary syndrome (PCOS), and Cushing’s syndrome, can
lead to weight gain. Additionally, some medications, including antidepressants
and corticosteroids, may cause weight gain as a side effect.
Health Risks Associated with Obesity
Obesity significantly increases the risk of developing a wide range of health
issues. These include cardiovascular diseases (such as heart disease and stroke),
type 2 diabetes, hypertension, certain cancers (like breast and colon cancer), and
musculoskeletal disorders such as osteoarthritis. It can also contribute to sleep
apnea, infertility, and mental health problems like depression and anxiety. The
impact of obesity on health can shorten life expectancy and reduce overall
quality of life.
Treatment and Management
Managing obesity involves a comprehensive approach that includes lifestyle
changes, behavioral therapy, and, in some cases, medical or surgical
interventions. Effective strategies include:
Dietary Modifications: Adopting a balanced, calorie-controlled diet is a
cornerstone of obesity management. Emphasizing whole foods such as fruits,
vegetables, lean proteins, and whole grains while reducing the intake of sugary
drinks and processed foods can promote weight loss.
Regular Physical Activity: Engaging in regular exercise is essential for burning
calories and improving overall health. Activities like walking, cycling, swimming,
or strength training are beneficial and should be tailored to the individual's
fitness level.
Behavioral Therapy: Counseling and support groups can help individuals develop
healthier eating and exercise habits. Behavioral strategies, such as setting
realistic goals, self-monitoring, and addressing emotional eating, can be
particularly effective.

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Medications: In cases where lifestyle changes alone are insufficient, healthcare
providers may prescribe weight-loss medications. These drugs are typically used
in conjunction with diet and exercise and are designed to help reduce appetite or
absorption of fat.
Surgical Interventions: For individuals with severe obesity or obesity-related
health conditions, bariatric surgery (such as gastric bypass or sleeve gastrectomy)
may be an option. These procedures reduce the stomach’s size or alter the
digestive process to limit calorie intake and absorption.
Preventing Obesity
Prevention is critical in addressing the global obesity epidemic. Promoting
healthy eating patterns, encouraging regular physical activity from a young age,
and creating supportive environments—such as access to healthy foods and safe
spaces for exercise—are essential measures. Public health initiatives and
education campaigns can play a significant role in raising awareness and
empowering individuals to make healthier choices.
By adopting a holistic approach that addresses the underlying causes of obesity,
individuals and communities can reduce its prevalence and associated health
risks, ultimately leading to better overall well-being.

V Atherosclerosis
A Visual Guide What is Atherosclerosis? Atherosclerosis is a condition where plaque
builds up inside your arteries. This plaque is made up of fat, cholesterol, calcium, and
other substances found in your blood. Over time, this buildup can harden and
narrow your arteries, reducing blood flow to your organs and tissues. Symptoms of
Atherosclerosis
● Chestpain or discomfort (angina): This is a common symptom of coronary artery
disease, which is atherosclerosis in the arteries that supply blood to your heart. ●
Shortness of breath: This can occur when your heart has to work harder to pump
blood through narrowed arteries.
● Weaknessorfatigue: This may be a sign that your body isn't getting enough oxygen-
rich blood.
● Dizziness or lightheadedness: This can happen if your brain isn't getting enough
blood flow.
● Paininyour legs when walking (claudication): This is a symptom of peripheral artery
disease, which is atherosclerosis in the arteries that supply blood to your legs.
Causes of Atherosclerosis The exact causes of atherosclerosis are not fully
understood, but several factors can contribute to its development, including:
● Highblood pressure: This puts extra strain on your arteries, making them more
likely to develop plaque.
● Highcholesterol: High levels of LDL cholesterol ("bad" cholesterol) can contribute
to plaque buildup.
● Smoking: Smoking damages the lining of your arteries and increases your risk of
plaque formation.
● Diabetes: Diabetes can damage your blood vessels and make you more likely to
develop atherosclerosis.

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● Obesity: Being overweight or obese can increase your risk of high blood pressure,
high cholesterol, and diabetes, all of which can contribute to atherosclerosis.
● Family history: If you have a family history of heart disease or stroke, you may be
at increased risk for atherosclerosis.
● Age:Therisk of atherosclerosis increases with age.
● Inflammation: Chronic inflammation in your body can contribute to plaque
formation.

Rehabilitation of Atheroscleros
Rehabilitation for atherosclerosis focuses on managing risk factors, preventing
complications, and improving your overall cardiovascular health. Some key
components of rehabilitation include:
● Medications: You may need to take medications to lower your blood pressure,
cholesterol, or blood sugar.
● Lifestyle changes: This includes eating a healthy diet, exercising regularly, and
quitting smoking.
● Cardiac rehabilitation: This is a supervised exercise program that can help you
improve your heart health and reduce your risk of future heart problems.
● Stress management: Stress can contribute to heart disease, so learning to manage
stress can be beneficial.
● Regular checkups: You will need to see your doctor regularly for checkups and to
monitor your condition. By making lifestyle changes and working with your
healthcare team, you can help manage atherosclerosis and reduce your risk of
serious complications

Musculoskeletal disorder (MSDs)

Musculoskeletal disorder (MSDs) : are injuries or pain in the human musculoskeletal

system, including the joints, Ligaments, muscles, nerves, tendons, and structures
that support limbs, fleck and back.

- Musculoskeletal disorder(MSDs) can Cause a variety of symptoms, including;

1, Pain : Aching, throbbing, or burning pain in the affected area.

2, Stiffness : A symptom that's unique to the musculoskeletal system.

3, Swelling : can be caused by inflammation, which can also lead to warmth,

tenderness, and impaired function

4, Redness : A sign that can be physically observed.

5, weakness : A symptom that can be felt by the individual.

6, Reduced range of motion : can be caused by inflammation or other factors.

7, Joint noises : can be a symptom of an MSD.

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8, Numbness : Can indicate a pinched nerve.

9, Tingling : A symptom that can be felt by the individual.

Causes of musculoskeletal disorder

- Bending, crouching or stooping.

- Lifting heavy or bulky loads.

- Pushing, pulling or dragging heavy loads.

- Stretching, twisting and reaching.

- Repetitive work, particullarly using the same hand or arm action.

- Substained or excessive force.

- Carrying out a task for a long time.

- Musculoskeletal rehabilitation is a combination of therapeutic exercise and manual

manipulation treatments that aims to restore normal function. It can be done on an
inpatient or outpatient basis.

Rehabilitation of musculoskeletal disorder can include;

- Exercisee programs : Therapeutic exercises can help strengthen weakened areas.

- Manual manilulation : can relieve pressure from joints & muscles.

- Pain management : can include analgesics such as asetaminophen.

- Assistive devices : can include casts, braces, and splints

- Education and counseling : can include patient and family eduacatio, stress
management, and emotional support.

- Nutritional counseling : can help with nutrition.

- Ergonomic assessments : can help with ergonomics.

- Work-related injury preventation : can help prevent work-related injuries.

Musculoskeletal rehabilitation should begin early in the disease pricess to reduce the
effects of in activity. The goals of treatment should be specific for each phase of
rehabilitation.

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 VI Hypercholesterolemia
Hypercholesterolemia, commonly known as high cholesterol, is a medical condition
characterized by elevated levels of cholesterol in the blood. Cholesterol is a waxy,
fat-like substance that is essential for the body as it helps build cell membranes and
produce hormones. However, when cholesterol levels become excessively high, it
can lead to the buildup of fatty deposits in the arteries, increasing the risk of
cardiovascular diseases such as heart attack and stroke.

Types of Cholesterol

Cholesterol travels through the bloodstream in particles called lipoproteins. There

are two main types:

Low-Density Lipoprotein (LDL): Often referred to as "bad cholesterol," LDL carries

cholesterol to the cells. Excessive LDL can lead to plaque buildup in the arteries.

High-Density Lipoprotein (HDL): Known as "good cholesterol," HDL helps remove

excess cholesterol from the bloodstream, transporting it to the liver for elimination.

An imbalance between these types of cholesterol, especially high LDL and low HDL
levels, contributes to the development of hypercholesterolemia.

Causes of Hypercholesterolemia

Hypercholesterolemia can result from various factors, which are broadly categorized
as primary (genetic) or secondary (lifestyle and medical conditions):

Genetic Factors: Familial hypercholesterolemia is an inherited condition where

individuals have mutations in the genes responsible for regulating cholesterol levels.
This leads to abnormally high LDL cholesterol from a young age.

Unhealthy Diet: Consuming foods high in saturated fats, trans fats, and cholesterol
can increase blood cholesterol levels. Processed and fried foods, red meat, and full-
fat dairy products are common culprits.

Sedentary Lifestyle: Lack of physical activity can lower HDL cholesterol and
contribute to weight gain, further exacerbating high cholesterol levels.

Obesity: Excess body fat, particularly around the abdomen, is linked to higher LDL
and lower HDL cholesterol levels.

Medical Conditions: Diseases such as diabetes, hypothyroidism, kidney disease, and

liver disorders can contribute to high cholesterol levels.

Smoking and Alcohol: Smoking lowers HDL cholesterol while increasing LDL
cholesterol. Excessive alcohol consumption can also raise cholesterol levels.

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 Health Risks Associated with Hypercholesterolemia

Persistently high cholesterol levels can lead to atherosclerosis, a condition where

plaque builds up in the arterial walls, causing them to narrow and stiffen. This
increases the risk of:

Heart Attack: Plaque rupture can block blood flow to the heart.

Stroke: Reduced blood flow to the brain due to arterial blockages can cause a stroke.

Peripheral Artery Disease (PAD): Reduced blood flow to the limbs due to narrowed
arteries.

Treatment and Management

Managing hypercholesterolemia involves a combination of lifestyle changes and, if

necessary, medication. Key strategies include:

Healthy Diet: Adopting a heart-healthy diet can lower LDL cholesterol. Focus on:

Increasing intake of fruits, vegetables, whole grains, and lean proteins.

Replacing saturated fats with unsaturated fats from sources like nuts, seeds, and
olive oil.

Including foods high in soluble fiber (e.g., oats, beans) to help reduce cholesterol
absorption.Avoiding trans fats found in processed and fried foods.

Regular Exercise: Engaging in at least 150 minutes of moderate-intensity aerobic

activity per week can help increase HDL cholesterol and reduce LDL cholesterol.

Weight Management: Losing excess weight, even a small percentage, can

significantly impact cholesterol levels.

Avoiding Tobacco and Alcohol: Quitting smoking and moderating alcohol intake can
improve cholesterol profiles and overall cardiovascular health.

Medications: If lifestyle changes are insufficient, healthcare providers may prescribe

cholesterol-lowering drugs, such as:

Statins: Reduce LDL cholesterol by inhibiting cholesterol production in the liver.

Ezetimibe: Reduces cholesterol absorption from food.

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PCSK9 Inhibitors: Monoclonal antibodies that lower LDL cholesterol.

Bile Acid Sequestrants: Bind to bile acids, forcing the liver to use cholesterol to
produce more bile.

Preventing Hypercholesterolemia

Preventive measures focus on maintaining a healthy lifestyle. These include eating a

balanced diet, staying physically active, avoiding smoking, and regularly monitoring
cholesterol levels, especially if there is a family history of high cholesterol. Early
detection and intervention are crucial in preventing the long-term complications of
hypercholesterolemia.

By taking proactive steps to manage cholesterol levels, individuals can significantly

reduce their risk of cardiovascular diseases and lead healthier lives.

VII Cancer
-Cancer is a complex group of diseases characterized by the uncontrolled growth and
spread of abnormal cells in the body. These abnormal cells can invade nearby tissues
and organs and may spread to other parts of the body through the bloodstream or
lymphatic system, a process known as metastasis. While there are more than 100
types of cancer, the causes and treatments often share common elements, and
lifestyle factors, including physical activity, play a significant role in both prevention
and management.

Causes of Cancer

Cancer arises from genetic mutations that disrupt the normal regulation of cell
growth and division. These mutations can result from various factors, broadly
categorized as genetic, environmental, and lifestyle-related. Key causes include:

Genetic Factors: Some individuals inherit mutations in specific genes, such as BRCA1
and BRCA2, which increase their risk of developing certain cancers, such as breast
and ovarian cancer. Family history can also influence cancer risk.

Carcinogens: Exposure to harmful substances, known as carcinogens, can damage

DNA and trigger cancer. Common carcinogens include:

Tobacco smoke (linked to lung, throat, and mouth cancers).

Ultraviolet (UV) radiation from the sun or tanning beds (linked to skin cancer).

Chemicals such as asbestos and benzene.

Lifestyle Factors: Unhealthy lifestyle choices significantly increase the risk of cancer.
These include:

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Poor diet, such as high consumption of processed and red meats and low intake of
fruits and vegetables.

Excessive alcohol consumption.

Physical inactivity and obesity, which are linked to several types of cancer, including
breast, colorectal, and endometrial cancer.

Infections: Certain viruses and bacteria can lead to cancer, such as human
papillomavirus (HPV) causing cervical cancer, and Helicobacter pylori infection
increasing the risk of stomach cancer.

The Role of Physical Activity in Cancer Prevention

Regular physical activity is a powerful tool in reducing cancer risk and improving
overall health. Exercise helps maintain a healthy weight, reduces inflammation, and
improves immune function—all of which contribute to lowering the risk of cancer.
For example:

-Physical activity can reduce the risk of colon cancer by enhancing digestion and
reducing the time harmful substances stay in the intestines.

-Exercise lowers levels of hormones like estrogen and insulin, which are linked to the
development of breast and endometrial cancers.

-Regular activity strengthens the immune system, aiding in the detection and
elimination of abnormal cells before they develop into cancer.

Cancer Treatments

The treatment of cancer depends on the type, stage, and location of the disease, as
well as the individual’s overall health. A multidisciplinary approach is often used,
involving one or more of the following:

Surgery: Surgery aims to remove cancerous tissue and may be curative if the cancer
is localized. It is often combined with other treatments to ensure the complete
eradication of cancer cells.

Radiation Therapy: This treatment uses high-energy radiation to target and destroy
cancer cells. It can be used as a standalone therapy or in combination with surgery
and chemotherapy.

Chemotherapy: Chemotherapy involves the use of drugs to kill rapidly dividing cells.
While effective, it can also affect healthy cells, leading to side effects such as fatigue,
nausea, and hair loss.

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Immunotherapy: This treatment harnesses the body’s immune system to recognize
and attack cancer cells. Examples include immune checkpoint inhibitors and CAR T-
cell therapy.

Targeted Therapy: Targeted therapies focus on specific molecules or pathways

involved in cancer growth. For example, drugs like HER2 inhibitors are used in HER2-
positive breast cancer.

Hormone Therapy: Used in cancers like breast and prostate cancer, this therapy
blocks or reduces the production of hormones that fuel cancer growth.

Lifestyle and Complementary Therapies: Incorporating regular physical activity, a

balanced diet, and stress management techniques can improve quality of life and
reduce treatment side effects. Yoga, meditation, and acupuncture are often used
alongside conventional treatments to alleviate symptoms like fatigue and pain.

The Role of Physical Activity in Cancer Treatment

Exercise is increasingly recognized as a valuable component of cancer treatment.

Regular physical activity during and after cancer treatment offers numerous benefits,
including:

Improved Physical Function: Exercise helps combat treatment-related fatigue,

improves cardiovascular health, and strengthens muscles.

Enhanced Mental Health: Physical activity reduces anxiety, depression, and stress,
contributing to better mental well-being.

Reduced Recurrence Risk: Studies suggest that regular exercise lowers the risk of
cancer recurrence, particularly in breast, colorectal, and prostate cancers.

Better Treatment Tolerance: Staying active can improve tolerance to chemotherapy

and radiation by reducing side effects such as nausea and fatigue.

Cancer is a multifaceted disease influenced by genetic, environmental,

and lifestyle factors. While treatments like surgery, chemotherapy, and
immunotherapy play a crucial role in managing cancer, prevention
through healthy lifestyle choices, including regular physical activity, is
equally important. Exercise not only reduces the risk of developing cancer
but also enhances the effectiveness of treatments and improves quality
of life for those diagnosed with the disease. By adopting a proactive
approach to health and incorporating physical activity into daily routines,
individuals can significantly reduce their cancer risk and support better
outcomes during and after treatment.

VIII Psychological disorder

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Psychological disorders can arise from various factors, including lifestyle habits. One
notable psychological condition influenced by physical inactivity is depression.
Depression is a common mental health disorder characterized by persistent feelings
of sadness, loss of interest in activities, and a range of emotional and physical
symptoms that impair daily functioning. A sedentary lifestyle, particularly a lack of
regular physical exercise, is a significant contributor to the onset and exacerbation of
depression and related psychological disorders.

Causes of Depression Related to Lack of Exercise

Lack of physical activity can lead to depression through several interconnected

mechanisms:

Impaired Brain Chemistry: Regular exercise promotes the release of

neurotransmitters like serotonin, dopamine, and endorphins, which are essential for
mood regulation. Without exercise, these chemical levels can decrease, contributing
to feelings of sadness and lethargy.

Increased Stress Levels: Physical activity helps lower cortisol, the body’s stress
hormone. A sedentary lifestyle can result in chronically elevated cortisol levels,
increasing susceptibility to stress and anxiety, which are precursors to depression.

Social Isolation: Regular exercise often involves social interactions, such as

participating in group fitness classes or team sports. Lack of exercise can reduce
opportunities for social engagement, which is a protective factor against depression.

Poor Physical Health: Physical inactivity contributes to conditions like obesity,

cardiovascular diseases, and diabetes, which are linked to higher rates of depression.
The decline in physical health can further negatively impact mental well-being.

Sleep Disruption: Exercise is known to improve sleep quality. A sedentary lifestyle

can lead to sleep disturbances, which are strongly associated with the development
and worsening of depression.

Symptoms of Depression Due to Inactivity

• Persistent feelings of sadness or emptiness.

• Loss of interest in previously enjoyable activities.
• Fatigue or lack of energy.
• Difficulty concentrating or making decisions.
• Changes in appetite and weight.
• Sleep disturbances, such as insomnia or hypersomnia.
• Feelings of worthlessness or guilt.
• Physical symptoms like aches and pains without a clear cause.

Treatment and Management

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Treating depression linked to physical inactivity involves a combination of lifestyle
changes, psychological therapies, and, in some cases, medication. Key strategies
include:

Incorporating Physical Exercise:

Regular physical activity is one of the most effective non-pharmacological

treatments for depression.

Aerobic exercises like walking, jogging, swimming, and cycling are particularly
effective in boosting mood.

Strength training and yoga can also provide mental health benefits by reducing
stress and improving self-esteem.

Start with small, achievable goals, such as 10-15 minutes of activity daily, and
gradually increase duration and intensity.

Behavioral Activation:

Encouraging individuals to engage in pleasurable or meaningful activities, including

physical exercise, to counteract the tendency to withdraw from life’s activities.

Psychological Therapies:

Cognitive Behavioral Therapy (CBT): Helps individuals identify and change negative
thought patterns and behaviors contributing to depression.

Mindfulness-Based Stress Reduction (MBSR): Combines mindfulness practices with

stress reduction techniques, complementing the benefits of physical exercise.

Medication:

Antidepressants may be prescribed for moderate to severe depression. Selective

serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake
inhibitors (SNRIs) are common choices.

Medication should be used alongside lifestyle modifications for the best outcomes.

Building a Routine:

Establishing a daily routine that includes time for exercise, relaxation, and social
interactions can create a sense of purpose and structure.

Social Support:

Joining exercise groups or community activities can provide both the mental health
benefits of physical activity and the protective effects of social connections.

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Prevention

Preventing depression related to inactivity involves making regular physical exercise

a cornerstone of a healthy lifestyle. Key measures include:

• Encouraging at least 150 minutes of moderate-intensity aerobic activity per

week.
• Promoting active habits, such as taking the stairs, walking or cycling for short
distances, and engaging in recreational activities.
• Educating individuals about the mental health benefits of exercise from an
early age.
• Creating supportive environments at home, work, and in the community that
facilitate physical activity.

By addressing the root causes of depression linked to physical inactivity and adopting
an active lifestyle, individuals can significantly improve their mental well-being and
overall quality of life.

IX Relationship Between Physical Activity and Hypokinetic Diseases

Cardiovascular Health:

Physical activity strengthens the heart muscle, improves blood circulation, and helps
maintain healthy blood pressure levels.

Regular exercise reduces levels of LDL ("bad" cholesterol) and increases HDL ("good"
cholesterol), minimizing the risk of atherosclerosis.

Inactivity, on the other hand, leads to weaker cardiac function, higher blood
pressure, and an increased risk of heart disease and stroke.

Metabolic Function and Diabetes Prevention:

Physical activity enhances insulin sensitivity and helps regulate blood sugar levels.

It aids in maintaining a healthy weight, reducing the risk of type 2 diabetes.

A sedentary lifestyle is linked to insulin resistance and the development of metabolic

syndrome, a precursor to diabetes.

Weight Management:

Exercise helps burn calories, build muscle, and regulate hormones involved in
appetite and fat storage.

Physical inactivity leads to weight gain and obesity, a major risk factor for
hypokinetic diseases like hypertension and type 2 diabetes.

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Bone and Joint Health:

Weight-bearing exercises, such as walking and resistance training, strengthen bones

and reduce the risk of osteoporosis.

Regular physical activity improves joint flexibility and reduces the risk of
osteoarthritis.

Inactivity accelerates bone density loss and joint stiffness, increasing susceptibility to
fractures and mobility issues.

Mental Health and Cognitive Function:

Exercise boosts the production of endorphins and reduces cortisol levels, helping to
alleviate stress, anxiety, and depression.

It enhances brain function by improving blood flow and stimulating the release of
neurotrophic factors that support brain health.

A lack of physical activity is associated with higher rates of depression, anxiety, and
cognitive decline.

Chronic Disease Risk:

Physical activity reduces inflammation and oxidative stress, both of which contribute
to chronic diseases.

Sedentary behavior promotes chronic low-grade inflammation, which is a common

pathway in the development of hypokinetic diseases.

Mechanisms Linking Physical Activity to Hypokinetic Diseases

Energy Expenditure: Exercise increases energy expenditure, helping to prevent

weight gain and associated metabolic disturbances.

Hormonal Regulation: Physical activity regulates hormones like insulin, cortisol, and
leptin, which are critical in maintaining metabolic balance.

Immune Function: Moderate exercise boosts the immune system, reducing the risk
of infections and inflammation-related diseases.

Cardiorespiratory Fitness: Improved fitness lowers the resting heart rate and
enhances oxygen utilization, reducing stress on the cardiovascular system.

Recommendations to Prevent Hypokinetic Diseases

Engage in Regular Physical Activity:Aim for at least 150 minutes of moderate-

intensity aerobic activity or 75 minutes of vigorous activity per week.

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Include muscle-strengthening activities at least two days a week.

Reduce Sedentary Behavior:

Break up prolonged periods of sitting with short bouts of light physical activity.

Incorporate movement into daily routines, such as walking or cycling to work.

Promote Active Lifestyles:

Encourage participation in recreational sports and group fitness activities.

Create environments that support active living, such as accessible parks and walking
trails.

Conclusion

The relationship between physical activity and hypokinetic diseases is clear and well-
documented: increased physical activity reduces the risk of these conditions, while
inactivity elevates it. By incorporating regular exercise into daily life, individuals can
significantly lower their chances of developing hypokinetic diseases, improve their
quality of life, and enhance overall well-being. Public health initiatives should
prioritize promoting active lifestyles to combat the global rise of hypokinetic
conditions.

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