Health Benefits of Exercise and
Fitness
Introduction
The idea that exercise is good for the body is
an ancient one
Physical activity has been advocated since
before the time of Hippocrates
Recently, solid information about the physical
benefits of long-term exercise has begun to be
acquired
The General Health Benefits of
Exercise
Regular exercise and physical activity are
extremely important and beneficial for longterm health and well-being
Health Benefits of Exercise and
Physical Activity:
Reduce the risk of premature death
Reduce the risk of developing and/or dying from heart disease
Reduce high blood pressure or the risk of developing high
blood pressure
Reduce high cholesterol or the risk of developing high
cholesterol
Reduce the risk of developing colon cancer and breast cancer
Reduce the risk of developing diabetes
Reduce or maintain body weight or body fat
Build and maintain healthy muscles, bones, and joints
Reduce depression and anxiety
Improve psychological well-being
Enhanced work, recreation, and sport performance
Benefits of Aerobic Exercise:
Increased maximal oxygen consumption (VO2max)
Improvement in cardiovascular/cardiorespiratory function (heart and
lungs)
Increased maximal cardiac output (amount of blood pumped every minute)
Increased maximal stroke volume (amount of blood pumped with each
beat)
Increased blood volume and ability to carry oxygen
Reduced workload on the heart (myocardial oxygen consumption) for any
given submaximal exercise intensity
Increased blood supply to muscles and ability to use oxygen
Lower heart rate and blood pressure at any level of submaximal exercise
Increased threshold for lactic acid accumulation
Lower resting systolic and diastolic blood pressure in people with high
blood pressure
Increased HDL Cholesterol (the good cholesterol)
Decreased blood triglycerides
Reduced body fat and improved weight control
Improved glucose tolerance and reduced insulin resistance
Benefits of Strength Training :
Increased muscular strength
Increased strength of tendons and ligaments
Potentially improves flexibility (range of motion of
joints)
Reduced body fat and increased lean body mass
(muscle mass)
Potentially decreases resting systolic and diastolic
blood pressure
Positive changes in blood cholesterol
Improved glucose tolerance and insulin sensitivity
Improved strength, balance, and functional ability in
older adults
The Specificity of Exercise Principle
A specific exercise produces a specific response
Exercise intensity
– Measure of how physically challenging the exercise is to
perform
Heart rate, maximal oxygen consumption, RPE etc…
Exercise duration is a measure of how long the
exercise is performed
Exercise frequency is how often the exercise is
performed
Type of Exercise that can improve health as physical
activity or improve fitness as physical conditioning or
exercise training
Heart Disease
The process of coronary
artery disease is the
accumulation of fatty
substances like
cholesterol
Too much fat for
cholesterol builds up,
the blood flow to the
heart is cut off and the
heart attack occurs
Exercise helps in the prevention of coronary
heart disease by controlling most of the other
risk factors
– Reduces high blood pressure, cholesterol, stress,
body fat
– For exercise to effective in prevention of heart
disease, it must be incorporated as part of a
person’s lifestyle
Cardiac Rehabilitation
Exercise is also used effectively in the
rehabilitation of coronary heart diease
The less the heart is damage from a heart attacj,
the better the chances are of improving the
heart muscle through exercise
Exercise Epidemiology
The study of how
disease develop
Three important
components: host,
agent, and environment
Physical Activity and Diseases
High Blood Pressure
Is called hypertension
– Normal systolic/diastolic
pressure (120/80 mmHg)
– Borderline (140/90
mmHg)
– Essential 160/50 mmHg)
Exercise and Hypertension
Average Reduction Through Exercise
State of Blood
Pressure
Normal blood
pressure
Systolic
Diastolic
↓3.2 mmHg
↓3.1 mmHg
Borderline
hypertension
↓6.2 mmHg
↓6.5 mmHg
Essential
hypertension
↓9.9 mmHg
↓7.6 mmHg
For cardio-respiratory endurance exercise, low
(40%-60% of maximum aerobic capacity) to
moderate (60-80% maximal capacity)
intensities are effective, whereas high intensity
(> 80% maximal capacity) are not
High Cholesterol
Cholesterol is a type of fat or
liped that is need in the body
to maintain the structure of
cell walls and to make
hormones.
Several different subfrations
that have different functions
– Low-density lipoprotein (LDL)
– High-density lipoprotein (HDL)
Triglycerides are the
fats that body uses for
fuel and exercise is an
effective to reduce
triglycerides
Exercise decreases total
cholesterol about 10
mg/dL, with
proportional changes in
LDL and HDL and this
can be very effective in
reducing the risk of
heart disease
Obesity
Obesity is excess body
fat, often resulting in
impaired health
Too much body
contributes to an
increased risk of
developing many
today’s modern chronic
diseases.
Android/
upper body obesity
Gynoid/
lower body obesity
Effect of fast food on BMI
Exercise, Diet, and Weight Loss
Long-lasting weight loss requires lifestyle
changes in both diet and exercise behavior
A good diet for weight loss is a nutritionally
balance diet that low in fat and sugar
Exercise is most effective in obesity of all the
diseases
Exercise and Body Composition
Exercise increase lean body mass and
decrease fat mass
Most people maintain lean body weigh with
cardio-respiratory exercise
After 8 week of exercise
– Greater lean body mass
– Less Fat mass
Exercise can both
increase and decrease
appetite
Exercise of high
intensities lasting longer
than 60 minutes can
increase the appetite,
whereas moderate
intensity exercise under
60 minutes many
decrease it
Caloric intake (Kcal)
Exercise Decrease Appetite
Sedentary
Light
moderate
Exercise
Heavy
Exercise Increase Metabolic Rate
Metabolism rate is a major determinant of the
energy expenditure balance
The mere task to keeping the bodily alive
requires energy that we call the basal
metabolism rate (BMR)
–
–
–
–
Body size (lean body mass)
Age
Gender
Health status
Resting metabolism rate (RMR) includes the
energy used for daily activities
– Digesting food
– Stress
– Keeping body warm or cool
Exercise metabolism rate (EMR) is the energy
needed to do exercise
– Exercise intensity
– Exercise duration
a 55 year old woman weighing 130 lb (59 kg)
and 5 feet 6 inches (168 cm) tall
The Katch-McArdle Formula (BMR):
, where LBM is the lean body mass in kg.
– According to this formula, if the woman in the
example has a body fat percentage of 30%, her
BMR would be 1263 kcal per day.
The Cunningham Formula (RMR):
P=500 + (22 ．LBM)
where LBM is the lean body mass in kg
Since lean body mass is metabolically active vs. fat
cells which need very few calories to be sustained,
these formula tend to be more accurate, especially
with athletes who have above average lean mass and
little body fat.
To calculate daily calorie needs, the BMR value is
multiplied by a factor with a value between 1.2 and
1.9, depending on the person's activity level.
Exercise Prescription
commonly refers to the specific plan of fitness-related
activities that are designed for a specified purpose
The main goal of exercise for weight control is to
burn the most amount of calories without get injuries
low intensity of long duration is usually prescribed
– Duration of 40 to 60 minutes
– 4 to 5 day per week
– 50% to 60% intensity
Avoid yo-yo diet (fig. )
Loss upper body fat is easier than lower body fat
A successful losing weight through diet and exercise
are those who are morbidly obese
yo-yo diet
Diabetes
Diabetes is a disease in which sugar or glucose cannot
be used by the cells
Insulin opens doors on the cell’s surface called
receptors so that glucose can enter the cell
In diabetes, insulin is either destroyed or does not
work properly
The min two types of are called type I (10%, pancreas
is destroyed and insulin cannot be produced; IDDM)
and type II (insulin exists but does not function
properly; NIDDM)
Diabetes
Exercise and Diabetes
The most important effect of exercise on diabetes is
glucose control
– Hyperglycemia; too less insulin
– Hypoglycemia; too much insulin
Exercise prescription for diabetes
–
–
–
–
–
Timing of exercise and meal
Timing of insulin injection, amount of insulin taken
Keep all in balance
The benefits of exercise can be powerful in this disease
Exercise can reverse type IIb diabete
Chronic Obstructive Pulmonary
Disease (COPD)
is the co-occurrence of chronic
bronchitis and emphysema, a pair of
commonly co-existing diseases of
the lungs in which the airways
become narrowed. This leads to a
limitation of the flow of air to and
from the lungs, causing shortness of
breath (dyspnea).
COPD is caused by noxious
particles or gas, most commonly
from tobacco smoking, which
triggers an abnormal inflammatory
response in the lung
The natural course of COPD is
characterized by occasional sudden
worsenings of symptoms called
acute exacerbations, most of which
are caused by infections or air
pollution.
The exercise prescription for COPD varies with the
extent of lung damage
– Especially people with exercise-induced bronchospasam
(EIB)
– Avoid dyspnea (shortness of breath)-limits the duration of
exercise
– Before dyspnea threshold, more work can be done for
COPD paitents
Use the bronchodilator to deliver medication before
exercise to prevent an attack during exercise.
Long, slow warm-up is needed
Osteoporosis
Is a bone disease that results
in a disintegration of the
bone structure
is defined by the World
Health Organization (WHO)
as a bone mineral density
that is 2.5 standard
deviations or more below
the mean peak bone mass
(average of young, healthy
adults)
The disease may be classified as primary type
1, primary type 2 or secondary.
The form of osteoporosis most common in
women after menopause is referred to as
primary type 1 or postmenopausal osteoporosis.
Primary type 2 osteoporosis or senile
osteoporosis occurs after age 75 and is seen in
both females and males at a ratio of 2:1
Dowagers Hump (kyphosis)
Piezoelectric effect
(Marino & Becker,
1970)
– Every time muscle
contractions, the bone is
slightly deformed
– This bone deformation
sets up a negative charge
on the concave side of
the bone and positive
charge in the convex side
– The negative charge
stimulates bone growth.
– In this way, exercise
serves as a stimulus for
bone growth
+
-
Cancer
Is when normal cell become mutated to the
point of no longer functioning
The mutated cell grow out of control and can
spread other organs if not detected and
removed early
Active people have less colon and breast
cancer, due to exercise
– Increases gastric mobility and,
– Reduces estrogen level
Cancer
Exercise and the Immune System
Immune system has two components
– Humoral immune system
Make up of natural antibodies circulating in the blood to
fight off bacteria and disease
– Cellular immune system
Is involved in allergic reactions, rejection of
transplanted organs, and disintegration of cancer cell
– Lymphocytes (White blood cell; WBC)
B-lymphocytes: create antibodies for the humoral
system
T-lymphocyte manufacture destructive substances for
the cellular system
Low-intensity exercise
increases the number of
lymphocytes that
appears to improve the
immune system
High-intensity and longduration exercise typical
of athletic competition
may compromise the
immune system
Mental Health
Depression is a feeling of dejection, lack of
hope, and absence of cheerfulness
Anxiety is a troubled feeling or an experience
of fear or dread over a real or imagined threat
one’s well being.
– State anxiety is response to a specific situation
– Trait anxiety is a general tendency to develop
anxiety in many situations
Exercise and depression
Nondepressed individuals
have the highest fitness,
whereas the most depressed
have the lowest fitness
Physically fit individuals
have less trait anxiety than
unfit individuals
Cardiovascular endurance
training provides an
effective conditioning
program for the treatment of
both depress and anxiety
Discussion
Can you use the concept of the body exercises
epidemiology to analyze prevalence of
hypertension at people of middle-aged.
In Taiwan district, what is the ten cause of death
and why regular physical activity can cope with
this issues
Why exercise increases metabolic rate can
promote health.
Planning a exercise program for patient with
degenerative disease, you can expect what
changes may occur.