Benefits of Exercise

Band 4 In Service Training

Ronan Donohoe, Acting up B6 Physiotherapist 24th May 2011

Learning Objectives
awareness of the risks To have an with a sedentary lifestyle associated To understand the importance of exercise in the health and well being

of patients To be able to encourage patients to improve overall fitness levels through a regular physical activity

Main causes of premature death in the UK

Heart Disease Stroke Cancer Respiratory system

Died Young Never Exercised

-

Main causes of premature death in the UK (2009 figures)

491,348 Total 159,779 Circulatory Diseases 140,497 Cancers 67,559 Respiratory Diseases

Risk factors for Heart Disease & Stroke

Things you cant change Age Gender Heredity Things you can change Smoking High Blood Cholesterol High Blood pressure Obesity Diabetes Stress Physical inactivity

Physical Activity and Well Being is linked Decreased physical activity

to the development of obesity. of coronary heart disease, hypertension, diabetes and cerebrovascular disease.

Obesity can place individuals at risk Increasing levels of childhood

obesity are, therefore, putting future generations at greater risk of developing these diseases.

 BMI = Body Mass Index What the relationship is BMI? A measure of BMI Ranges:

between weight and height that is associated with body fat and health risk

BMI Less than 18 Under Weight BMI 18-25 Normal Weight BMI 25-30 Over Weight BMI 30-40 Obese BMI Over 40 Severely Obese

Calculating your BMI

Use it or Lose it!

Muscles not used regularly become deconditioned & unfit. They become: - smaller - shorter activities - stiffer - weaker getting old syndrome feel heavy tire quickly during normal

Benefits of Exercise
Physical

Increased Muscle strength Endurance Cardiovascular fitness Flexibility Balance Stability Coordination

Psychological

Benefits of Exercise

Decreases stress Decreases anxiety and depression Increases self esteem and
confidence

Aids relaxation Promotes physical self worth and

improved body image.

Benefits of Exercise
Personal

Involvement in sporting activities

encourages:

Social interaction Team work Discipline: adhering to rules and

regulations.

Promotes feelings of achievement

and motivation

Mental Health
80 million working days per year are
lost due to anxiety and depression.

Physical activity is associated with

positive mood, improved motivation, self esteem and psychological wellbeing (Grant, 2000). stress and anxiety scores (Lawlor and Hopker, 2001)

Physical activity reduces depression,

Cardiology
Regular exercise can reduce the risk
of heart disease by:

Reducing blood pressure Reducing resting heart rate Altering blood lipid profiles The above are all risk factors for the
development of heart disease (NHS, 1998).

Neurology
A study investigating the
relationship between stroke and activity has shown that the incidence of stroke is inversely related to physical activity. (Salonen et al., 1982). hypertension (high blood pressure) the main risk factor of stroke.

Physical activity can reduce

 makes the heart to work more efficiently during exercise and resting increased capacity for exercise reduction of high blood pressure

The Case for Exercise

helps weight reduction by mobilizing excess fat from the body decreases total and LDL cholesterol ("bad cholesterol") raises HDL cholesterol ("good cholesterol") controls / prevents diabetes - improved ability to metabolize glucose improves flexibility and builds muscle decreases risk of injury / falls improving balance & coordination can reduce the risk and reverse effects of osteoporosis reduces the risk of colon cancer increases energy store in the body increases tolerance to anxiety, stress and depression

Is it safe to do exercise? You shouldnt exercise without consulting a GP if

you have:

dizziness chest pain irregular, rapid, or fluttery heart beat severe shortness of breath significant, ongoing weight loss that hasnt been diagnosed infections, such as pneumonia, accompanied by fever fever, which can cause dehydration and a rapid heart beat acute deep-vein thrombosis (or DVT) i.e. blood clot a hernia that is causing symptoms foot or ankle sores that wont heal joint swelling, persistent pain, recent or existing injuries certain eye conditions, such as bleeding in the retina or detached retina.

Types e.g. running, cycling, of Exercise Aerobic

swimming... e.g. sprinting, weight lifting.....

Anaerobic

Four components of physical fitness:

Physical Fitness

strength, endurance, co-ordination and flexibility

 FITT principle: Frequency (how many days per week) Intensity (how hard) Time (how long) Type (what kind of exercise) Recommended activity level:
Moderate aerobic exercise of 30 minute duration is recommended 3-5 days per week

How much should I aim for?

 Basic Exercise Session Structure

Basic Exercise Session Structure

1. Warm up - light exercise for 5 minutes 2. Stretch - muscle groups you will use during the workout 3. Workout - Start light, ease into hard work. Resist the temptationto do more than you can. Take time to master the correct form. 4. Stretch - muscle groups used 5. Cool down - 5-10 minutes of total body light intensity exercise to help prevent build up of toxins in the muscles and give the body time toreturn to normal functioning. 6. Recovery - Hydrate and feed the muscles depending upon the intensityof the workout. Avoid hot showers until your body temperature is back in anormal range.

Maximum my target = the maximum What isHeart Rate (MHR) heart rate?

Generally: 220 - age = MHR Target Heart Rate: 50-60% of MHR = maintain healthy heart 60-70% of MHR = lose weight / burn fat 70-80% of MHR = increase stamina / Aerobic zone MHR 80-90% of zone = performance training / Anaerobic e.g. A 50 year old would have a MHR of 220 - 50 = 170bpm 170 x 70% = 119bpm

heart rate a person can achieve during maximal exertion

How do I take my pulse?

Lightly with two fingers at base of wrist below thumb or side of neck under jawbone With a watch, count the number of beats in 15 seconds and X 4 to get BPM (beats per minute) Normal resting heart rate for an adult is 60-90 beats per minute

How do I monitor my activity level?

The Borg Rating Scale 6 7 8 9 10 11 12 13 14 15 16 hard (heavy) somewhat hard fairly light Endurance Training Zone very light no exertion at all extremely light

Borg Breathlessness Scale:

rates how out of breath you feel during exercise closely related to heart rate (x by 10) e.g. fairly light is 11 x 10 = 110bpm

S M A R T Goals
Specific Measurable
mins I will walk to the shops / for 15 does it make feasible? - to stay will review after 3

Acceptable
sense?

Realistic Timed

motivated attempts

 Start Slowly Pick something you enjoy Make sure youre safe Dont forget to warm up, stretch and cool down Wear appropriate footwear Try to build up to 30 mins most days of the week Eat sensibly & dont become dehydrated Dont overdo it Consult your doctor if youre unsure or have
health problems

General Advice

Useful Contacts Weblinks

Calculate your BMI ( http://tinyurl.com/ywk95j ) Calculate your Target Heart Rate ( http://tinyurl.com/2laq8j ) Exercises (animated older adults) to do at home ( http://tinyurl.com/mqlnu ) This presentation ( http://tinyurl.com/ )