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INFORMATIONAL REPORT HEALTH BENEFITS OF PHYSICAL ACTIVITY: THE EVIDENCE…
INFORMATIONAL REPORT
HEALTH BENEFITS OF PHYSICAL ACTIVITY: THE EVIDENCE
Review
Evaluate the current literature of health benefits of physical activities.
Provide further insight into the role physical inactivity plays in the development of chronic disease and premature death
Effectiveness of regular physical activity in the primary and secondary prevention of several chronic diseases and premature death.
Physical activity elicits health benefits especially in previously sedentary people.
Increase in physical activity and fitness will lead to additional improvements in heath status.
Definition
Physical inactivity is a risk factor for cardiovascular disease and other chronic diseases.
Chronic disease: Diabetes mellitus, cancer, obesity, hypertension, bone and join diseases, depression.
All-cause and cardiovascular-related
Primary Prevention
Both men and women who reported increased levels of physical activity and fitness were found to have reductions in relative risk (by about 20%–35%) of death.
Physically inactive middle-aged women (engaging in less than 1 hour of exercise per week) experienced a 52% increase in all-cause mortality, a doubling of cardiovascular-related mortality and a 29% increase in cancer-related mortality
Being fit or active was associated with a
greater than 50% reduction in risk of cardiovascular diseases.
An increase in energy expenditure from physical activity of 1000 kcal (4200 kJ) per week or an increase in physical fitness of 1 MET (metabolic equivalent) was associated with a mortality benefit of about 20%.
People who went from unfit to fit over a 5-year period had a reduction of 44% in the relative risk of death compared with people who remained unfit.
Women revealed that there was a graded inverse relation between physical activity and the risk of cardiovascular-related death, with the most active women having a relative risk of 0.67 compared with the least active group.
Secondary Prevention
An energy expenditure of about 1600 kcal (6720 kJ) per week has been found to be effective in halting the progression of coronary artery disease.
Low-intensity exercise training (e.g., exercise at less than 45% of maximum aerobic power) has also been associated with an improvement in health status among patients with cardiovascular disease.
Minimum training intensity recommended for patients with heart disease is generally 45% of heart rate reserve.
An energy expenditure of about 2200 kcal (9240 kJ) per week has been shown to be associated with plaque reduction in patients with heart disease.
Cancer
Primary Prevention
Physically active men and women exhibited a 30%–40% reduction in the relative risk of colon cancer.
Physically active women a 20%–30% reduction in the relative risk of breast cancer compared with their inactive counterparts.
Secondary Prevention
a reduction of 26%–40% in the relative risk of cancer-related death and recurrence of breast cancer among the most active women compared with the least active.
Diabetes Mellitus
Primary Prevention:
Aerobic and Resistance Types of Exercises
For High Body Mass People
Each increase of 500kcal in energy expenditure per week was associated with a decreased incidence of type 2 diabetes of 6%.
For Middle-aged Men
Moderately intense levels of physical activity (At least 40mins per week) showed protective against the development of type 2 diabetes.
For Overweight People
Moderate physical activity for at least 150 minutes per week was found to be more effective than metformin alone in reducing the incidence of diabetes.
Secondary Prevention: Exercise Intervention
Walking at least 2hrs per week was associated with a reduction in the incidence of premature death of 39%-54% from any cause and 34%-53% from cardiovascular disease among patients with diabetes.
Exercise intervention for patients with diabetes are beneficial in improving glucose homeostasis.
Walking leads to moderate increase in heart and breathing rates was associated with significant reductions in all-cause mortality and cardiovascular-related mortality
Osteoporosis
Primary Prevention
Weight-bearing exercise, especially resistance exercise, appears to have the greatest effects on bone mineral density.
Athletes who engaged in high-impact sports tended to have increased bone mineral density compared with athletes who engaged in low-impact sport.
Exercise training programs were found to prevent or reverse almost 1% of bone loss per year in the lumbar spine and femoral neck in both pre- and postmenopausal women.
Secondary Preventtion
Exercise training is effective in improving bone density in older women (75-85 years) with low bone mineral density.
Early postmenopausal osteopenic women revealed that 2-year intensive training program was effective in attenuating the rate of bone loss.
Recommandation
Physical Activity or Physical Fitness
Reduction at least 50% in mortality among highly fit people compared with low-fit people.
Both physical activity and fitness are strong predictors of risk of death.
Physical fitness is commonly being treated as a more accurate measure of physical activity than self-report.
Musculoskeletal fitness
Enhanced musculoskeletal finess is associated with an improvement in overall health status and a reduction in the risk of chronic diseases.
Important for elderly people and their ability to maintain functional independence.
Enormous potential for delaying or eliminating the onset of disability, dependence and chronic disease.
How much physical activity is enough?
Regular physical activity (expending >2000kcal [8400kJ] per week) was associated with an average increase in life expectancy of 1 to 2 years by the age of 80.
Average energy expenditure of about 1000kcal (4200kJ) per week is associated with a 20%-30% reduction in all-cause mortality.
Minimum volume of exercise that expends 1000kcal (4200kJ) per week.
How does physical activity and fitness
lead to improved health outcomes?
Improve body composition.
Improved psychological well-being.
Reduce systemic inflammation.