CHAPTER TWO

THE HEALTH BENEFITS OF PHYSICAL ACTIVITY

 PHYSICAL ACTIVITY: any activity that requires skeletal
muscle and requires energy aimed at
improving health.
 HEALTH: optimal wellbeing that contributes ones quality of
life. it is more than freedom from disease but, freedom from
disease is important for good health
 Health means:
 freedom from disease
 Freedom from any debliting condition
 Total well being

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 Cont..
The earliest records of organized exercise used for
health promotion are found in China, around 2500
BC.
Physical activity have positive significant for
promoting individuals health.

“If you went feel better, be strong, healthy and even

went to live longer you should engage in regular
physical activity”

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 Physical Activity and Hypokinetic Diseases
Hypokinetic disease is Disease relates to lack of physical

activity.
 “Hypo" means under or “too little” and

 “Kinetic” means “movement” or exercise

 Generally,hypokinetic disease is condition associated with

lack of physical activity or too little regular exercise.

Hypokinetic diseases are conditions related to inactivity or

low levels of habitual activity.

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 Cont…
 low cardio respiratory fitness accounts for substantially more
deaths (16%) compared to other risk factors.
whereas other
obesity 2–3%;
smoking 8–10%;
high cholesterol 2–4%;
diabetes 2–4%; and
hypertension 8–16%).
 Individuals who do not exercise regularly are at a greater risk
for developing chronic diseases such as coronary heart disease
(CHD), hypertension, hypercholesterolemia, cancer, obesity,
and musculoskeletal disorders.

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5 Health and fitness 05/31/2025
 Physical activity lowers the risk of hypokinetic conditions
including dying prematurely.

Commonly, exercise can prevent

Coronary artery disease
 stroke
type 2 diabetes
metabolic
 high blood lipid profile
cancers(colon, breast, lung, and endometrial)
hip fractures
It also reduces abdominal obesity and
feeling of depression and anxiety.

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 Cont…
Physical inactive leads-
cardiovascular disease
Coronary heart disease
Hypertension
Hyper-cholestrilemia and dyslipidemiya
Diabetes mellitus
Obesity
Metabolic syndrome
Aging
The only way to prevent such hard problem is engaging
in regular physical activity. This is inspiration to start
7 exercise.
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 Physical Activity and Cardiovascular Diseases
According to World Health Organization (WHO, 2011)
cardiovascular disease (CVD) caused 17.3 million deaths
(30%) worldwide in 2008, and it is projected to cause
more than 26 million deaths by 2030. More than 80% of
those cardiovascular deaths occurred in low- and middle
income countries.
cardiovascular disease :
o disease on –heart and blood vessel
The pump in the heart, the fluid is blood and the closed
system of tube is the network system of blood vessel.

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 Cont…
According to American heart association there
are two cv risk factors.
Risk factors that cannot be changed.
A. increased age
B. gender-women have lower rate of heart
disease than man prior to age 65(because of
their natural production of hormone estrogen)
C. heredity

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 Cont…

 Risk factors that can be changed

A. Tobacco smoking-smokers have heart attack risk than
2-4times than non smoker
 It also major factor for sudden cardiac death.
B. Physical inactive- case for hypokinetic disease
C. Saturated fat
D. Obesity
 More than 80% of those cardiovascular deaths occurred in
low- and middle income countries.

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 Cont..
Cardiovascular disease

[Link] Heart Disease (CHD)

2. Hypertension
3. Hyper-cholesterolemia and Dyslipidemia
4. Diabetes Mellitus
5. Obesity and Overweight
6. Metabolic Syndrome
7. Aging

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 Coronary Heart Disease (CHD)

 Narrowing of the coronary arteries or narrowing of blood vessel to supply oxygen

and blood to the heart.

 coronary heart disease (CHD) accounts for more deaths than any other disease,

with more than 7.6 million people dying from it in 2005 (WHO 2007).
 CHD is caused by a lack of blood supply to the heart muscle (myocardial

ischemia) resulting from a progressive, degenerative disorder known as

atherosclerosis.
 Atherosclerosis is an inflammatory process involving a buildup of low-density

lipoprotein (LDL)cholesterol.

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 Coronary Heart Disease Risk Factors

Factors can not be Factors can be changed

changed Cholesterol
Family history Physical inactivity
Age Smoking
sex High blood pressure

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 Physical Activity and Coronary Heart

 Disease Approximately 6% of CHD deaths worldwide can be

attributed to a lack of physical activity (WHO, 2010).
 Physically active people have lower incidences of myocardial
infarction and mortality from CHD.
 Leading a physically active lifestyle may prevent 20% to 35%
of cardiovascular diseases.
 Generally, regular physical activity is important for preventing
CHD.
 So, if you went free from CHD you must do regular physical
activity now.

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 Hypertension
 Hypertension, or high blood pressure, is a chronic, persistent
elevation of blood pressure that is clinically defined as a
systolic pressure ≥140 mmHg or a diastolic pressure ≥90
mmHg.
 Blood pressure is the force exerted by blood on blood vessel
wall created by pumping action of the heart.
 When the heart contract(systolic) blood pressure increased and
when the heart relax (diastolic)presser decreased.
 Systolic pressure: the highest presser against the vessel walls
during the heart contract.
 Diastolic pressure: the lowest blood pressure against the vessel
wall when the heart relax.

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 Cont..
 Blood pressure is recorded as systolic pressure over diastolic
pressure.
 Normal blood pressure=120/90 mmHg.

Classification of blood pressure

category Systolic(mmHg) Diastolic(mmHg)

Goal optimal <120 <80

Normal <130 <85

High normal 130-139 85-89

Stage I H 140-159 90-99

Stage II H 160-179 100-109

Stage III H 180 and above 110 and above

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 Exercise Prescription for Individuals with Hypertension (ACSM, 2013)

 Mode: Primarily endurance activities supplemented by resistance

exercises.

 Intensity: Moderate-intensity endurance (40–60% VO2R)* and

resistance training (60–80% 1-RM)

 Duration: 30–60 min or more of continuous or accumulated aerobic

physical activity per day, and a minimum of one set (8–12 reps) of
resistance training exercises for each major muscle group.

 Frequency: Most, preferably all, days of the week for aerobic

exercise; 2 or 3 days/wk for resistance training

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 Hyper-cholesterolemia and Dyslipidemia

 Hypercholesterolemia, is an elevation of total cholesterol (TC) in

the blood, is associated with increased risk for CVD.

 Hypercholesterolemia is also referred to as hyperlipidemia.

 Dyslipidemia refers to an abnormal blood lipid profile.

 Approximately 18% of strokes and 56% of heart attacks are

caused by high blood cholesterol (WHO, 2002).

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 Cont…
 LDLs, HDLs, and TC: Cholesterol is a waxy, fatlike substance
found in all animal products (meats, dairy products, and eggs).

Cholesterol is essential to the body, essential fat

o for build cell membranes,
o to produce sex hormones, and
o to form bile acids necessary for fat digestion
 Lipoproteins are an essential part of the complex
transport system that exchanges lipids among the
liver, intestine, and
peripheral tissues.

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 Diabetes Mellitus
 High sugar level on blood stream known as DM.
 Hyperglycemia-high blood glucose.
 Hypoglycemia-low blood sugar in the blood stream.

 More than 346 million people worldwide have the disease (WHO,2011).

 Factors linked to this epidemic include urbanization, aging, physical

inactivity, unhealthy diet, and obesity.

 At least 65% of people with diabetes mellitus die from some form of heart
or blood vessel disease (AHA, 2008).


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 Type of DM

Insulin dependent (type 1)DM

 Occurs On thin individuals Non insulin dependent(type2)DM

 Age>=30
 No insulin production  Occurs on obese people
 β cell of the pancreas  Problem on muscle receptor
damaged  Accounts 90%
 Needs insulin injunction
 Accounts 10%

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 Risk factors for developing diabetes.

Age,
gender,
family history,
Calorie intake,
physical inactivity

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 Obesity and Overweight
Obesity: A disorder involving excessive body
fat that increase the risk of healthy problems.
Overweight: BMI between 25-29.5individual.

Under weight <18

Normal weight 18.5-24.5

Over weight 25-29.5

obese 30 and above

BMI =weight in kilogram divided by height in meter

square
BMI = weight(Kg)/height M2

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 Cont..
 Overweight and obesity as having abnormal or excessive fat
accumulation that may impair health.

 Regardless, overweight and obesity ranks as the fifth leading risk factor
for death worldwide (WHO, 2012).

 Globally, more than 1 in every 10 adults is obese (WHO, 2012).

Originally overweight and obesity were considered to be problems of
high-income countries; now, these conditions are on the rise in the low-
and middle-income countries (WHO, 2012).

 Obese individuals have a shorter life expectancy and greater risks

of CHD

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 Causes of obesity
Excessive Food
Lack of Exercise and Genetics
Treatment
Diet Medicine
Exercise Surgery

Restricting caloric intake and increasing caloric

expenditure through physical activity and exercise are
effective ways of reducing body weight and fatness
while normalizing blood pressure and blood lipid
profiles.
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 Metabolic Syndrome

 Metabolic syndrome is a term used to describe individuals who have three

or more cardiovascular disease risk factors.

 It refers to a combination of CVD risk factors associated with

hypertension,dyslipidemia, insulin resistance, and abdominal obesity.
 According to National Cholesterol Education Program (2001), individuals
with three or more CVD risk factors are classified as having metabolic
syndrome.
 Age and BMI directly relate to metabolic syndrome

 Lifestyle must be modified in order to manage metabolic syndrome. The

combination of healthy nutrition and increased physical activity is an
effective way to increase HDL-C and to reduce blood pressure, body
weight, triglycerides, and blood glucose levels.

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 Aging
 A sedentary lifestyle and lack of physical activity reduce life
expectancy by predisposing the individual to aging-related
diseases and by influencing the aging process itself.

 With aging, a progressive loss of physiological and metabolic

functions occurs.

 Regular exercise benefits in retarding the aging process and

diminishing the risk of aging-related diseases.

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 Physical Activity and Postural Deformity
What Is Posture?
Having proper postural alignment enables the body to perform
movements quicker with less joint and muscular strain.
Why Good Posture Is Important ?
For working at the most economical level, thus saving energy for future
use.

Tips to improve posture is physical exercise

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 Musculoskeletal Diseases and Disorders
 Diseases and disorders of the musculoskeletal system, such as
•
osteoporosis,
•
osteoarthritis,
•
Bon fractures,
•
connective tissue tears, and
•
low back syndrome
 Osteoporosis : is a disease characterized by the loss of bone
mineral content and bone mineral density due to factors such as
aging, malnutrition, and physical inactivity.

 Osteopenia, or low bone mineral mass, is a precursor to

osteoporosis.

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 Exercise Prescription for Preserving Bone Health of
Adults

 Mode: Weight-bearing endurance activities (e.g., stair climbing,

jogging), activities that involve jumping (e.g., basketball,

plyometrics), and resistance training
Intensity: Moderate to high, in terms of bone-loading forces
Frequency: 3–5 times per week for weight-bearing endurance
activities; 2 or 3 times per week for resistance exercise
Duration: 30–60 min/day of a combination of weight-bearing
endurance activities, activities that involve jumping, and resistance
training that targets all major muscle groups

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