Transcript Document

EXERCISE
AND
HEALTH
ADEKALU ADETOKUNBO
Presentation Objectives
• To encourage listeners to be physically active
• To illustrate exercise and its effects on disease
prevention
• To provide examples of simple moderate
intensity physical activity
• To encourage Sport Exercise Medicines and
Exercise prescription
Do You Really Think We Have A Chance
Without Exercise?
 Obesity
 Coronary artery disease
 Diabetes
 Hypertension
 Cancer
 Depression and anxiety
 Arthritis
 Osteoporosis
 Etc, etc, etc…
NO!
Your Patient
You
Physical Exercise
Physical exercise is any bodily activity that enhances or maintains
physical fitness and overall health and wellness
Physical Activity
Bodily movement produced by skeletal muscles that results in an
expenditure of energy
Physical Fitness
A measure of a person's ability to perform physical activities that require
endurance, strength, or flexibility.
Regular Physical Activity
A pattern of physical activity is regular if activities are performed in some
order
CDC,1997
“PHYSICAL ACTIVITY IS SOMETHING
YOU DO, PHYSICAL FITNESS IS
SOMETHING YOU ACQUIRE, A
CHARACTERISTIC OR AN ATTRIBUTE
ONE CAN ACHIEVE BY BEING
PHYSICALLY ACTIVE, AND EXERCISE
IS STRUCTURED AND TENDS TO HAVE
FITNESS AS ITS GOAL”
₤X₤RCI$₤ I$ BIG
BU$I₦₤$$
Source: WHO's report on "Global health risks"
PREVALENCE PROPORTION IN EPIDEMIOLOGY
Physical inactivity - 4th leading risk factor for global mortality
60% of global deaths due to NCDs
BENEFITS OF PHYSICAL EXERCISE
Nervous system (consists of the
brain and all nerves throughout
the body)
• Tunes it for more skillful body
movement
• Improves your reaction time
• Improves mental performance
Respiratory System (lungs)
• lung capacity increases
• works more efficiently
Cardiovascular system (heart)
• Heart increases in strength.
Importance?
• Heart able to pump more
blood
more
efficiently
–
reducing workload on the
heart
How do I increase my Heart strength?
• Step 1 - Choose a form of exercise you enjoy
(Effects of aging)
• Step 2 - Determine your maximum heart rate and
calculate your aerobic zone. You can estimate
your maximum heart rate by subtracting your age
from 220, and you can figure that your aerobic
zone will be between 50 and 75 percent of your
maximum heart rate (MHR = 220 – Age; AZ = 50
to 75%*MHR) BPM
• Step 3 - Accelerate your efforts. As you get
stronger, you can increase the strength of your
heart and lungs by exercising at higher heart
rates
• Step 4 - Lift weights in addition to doing
aerobic exercise. According to the Centers for
Disease Control and Prevention, strength
training done three times a week helps make
the body leaner, and is important for cardiac
health and aerobic capacity. You can also
consider doing yoga, tai chi or Pilates
Mental Health
• Contributes to positive self esteem
• Helps deal with stress
• Able to relax
• Leads to more productive work
• Decreases fatigue
Social Health
• Helps one meet new
people
• Helps one find new area
of enjoyment with friends
OTHER BENEFITS
TYPES OF PHYSICAL EXERCISE
• ANAEROBIC
• AEROBIC
AEROBIC ACTIVITY
Definition
Continuous movement that uses big muscle
groups and is performed at an intensity that causes
your heart, lungs, and vascular system to work
harder than at rest
Cardio respiratory Fitness is built through
aerobic exercise
Aerobic exercise conditions and strengthens
our heart, respiratory system, muscles, and immune
system
Continuous activity that uses oxygen
• + blood supply to muscles and ability to use
oxygen
• + cardiovascular/ cardio respiratory function
(heart and lungs)
• +
threshold
for
lactic
acid
accumulation
(soreness)
• - resting blood pressure for people with high
blood pressure
• - body fat and improved weight control
Types of Aerobic Exercise
Outdoor Activities
– Walking
– Jogging/running
– Bicycling
– Swimming
– Basketball
– Soccer
– Jumping Rope
Indoor Activities
– Treadmill machine
– Stair climbing machine
– Stationary bike
– Elliptical trainer
– Rowing machine
– Aerobics, boxing...
Anaerobic Activity
Oxygen is not used for energy; intense physical
activity in which the body’s supply of oxygen to
produce energy does not meet demand.
• + muscular strength
• + muscular endurance
• + flexibility
Strength Training
+ muscle size
+ tendon, bone, and ligament
strength
+ your lean muscle mass throughout.
*+ Basal Metabolic Rate (minimum
amount of energy needed to
maintain normal body functions)
*Increase muscle mass = Increase basal metabolic
rate=increase in loss of fat ! ! !
Body weight or free weights can be used to achieve
this
Flexibility Training
Flexibility = The ability to move a joint through its
range of motion
– We lose flexibility with disuse and aging
Benefits
– Decreased chance of muscular injury, soreness, and
pain
– Helps prevent and reduce lower back pain
– Improves joint health (tight muscles stress our joints)
Activities: stretching, yoga, pilate, tai chi
The Exercise Prescription
“Think FITT”
F = Frequency
Most days of the week; 5 or more.
I = Intensity
Moderate; 50-70% of max HR or use “sing-talk” test.
T = Type
Use large muscle groups; something enjoyable.
T = Time
30 minutes.
How Much and How Hard?
Frequency: 3-5 days per week
– Aerobic exercise: a minimum if 3 days a week are necessary to reach most
exercise goals and maximize health benefits
– Strength training: a minimum of 2 days per week
– Flexibility training: a minimum of 3-5 days per week
• Duration
– Aerobic: 20-60 minutes of continuous aerobic activity
– Strength: 1-3 sets of 8-12 repetitions
– Stretching: Stretch all muscle groups and hold positions for 10-30 seconds
Timing Questions
• What time of day is best?
– Choose the most convenient time for your schedule
– Choose a regular time--the same time every day
– Timing may depend on the activity you choose
• Can I eat before exercise?
– It is best not to eat a meal for 2 hours beforehand
– Be sure to drink plenty of water before and during exercise
• Should I exercise when I’m sick?
– No, especially if you have a fever
Common Barriers to Exercise
• Competing
demands
(work/kids/spouse)
• Not enough time
• Too tired
• Physical limitations
• Too boring
• Sedentary habits
“What fits your busy schedule
better, exercising ½ hour a day or
being dead 24 hours a day?”
Breaking Down the Barriers
• Make exercise a habit, not an option.
• 150 min per week is goal – not starting point;
so start small:
– 1-2 days per week
– Three 10-min bouts
• Simple recipe for getting your exercise:
– AM; park car 10 min from office, walk in
– Lunch; walk 5 min out, eat, walk back
– PM; Walk 10 min back to car
Breaking Down the Barriers
• Make weekends count!
– Change mindset; weekends are for fitness
– Walk 60 min on Sat or Sun, only need 90 more minutes during week
• Bump up the intensity!
– 25 min of vigorous exercise (jog) done 3x per wk
– 30 min of moderate (brisk walking) done 5x per wk
• More ideas:
– Find an exercise partner
– Get good shoes and nice workout clothes
– Set goals (fun run or walk, sprint triathlon)
So what kind of physician do
YOU want to be?
• Did you know?
– Health workers with healthy personal habits
more likely to counsel patients to adopt such
habits.
– Patients find individuals with healthier exercise
and diet habits to be more believable and
motivating toward healthy patient lifestyles.
Healthy Pharmacist = Healthy Patient
SPECIAL FOCUS
PELVIS FLOOR EXERCISE
(KEGEL’S)
Pelvic floor exercise or Kegel exercise named after Dr.
Arnold Kegel who developed the exercise in 1948.
Pelvic floor exercises are easy exercises that can help
improve your bladder or bowel control.
When done properly and regularly, these exercises can
build up and strengthen the muscles of the pelvic floor to
help you to hold your urine or feces.
What is the Pelvic Floor?
The 'floor' of your pelvis is
made up of muscles that
support the bowel, bladder,
urethra, and uterus. These
muscles are like a hammock,
or the bottom and sides of a
bowl, in shape. They run
from the pubic bone in the
front to the end of the spinal
column (or tail bone) in the
back. They provide support
to the pelvic organs.
What does the Pelvic Floor do?
The pelvic floor supports all the organs inside the abdomen,
especially when one is standing upright. It helps to hold the bladder
in its correct place. The pelvic floor muscles are firm and slightly
tense to control the flow of urine from the bladder, or feces from the
bowel.
When you urinate, or have a bowel movement, these muscles relax.
Afterward, they tighten again and stay that way to restore control of
your urine flow and bowel movements. However, pelvic floor
muscles may become weak. When this happens, there is less support
for the bladder and bowel, less control, and urine and feces may leak.
How can Pelvic Floor Exercises Help?
In Women
Kegel exercise is useful before and after pregnancy. When
done regularly, it strengthens the pelvic floor and this is
particularly useful during child birth and help ease pain
during delivery.
After pregnancy, most women express concerns about
urinary incontinence due to the stress placed on the pelvic
floor during delivery
(prescribe kegels).
Kegel exercise also help improve sexual satisfaction in women
In Men
Sildenafil! Tadalafil!! Vardenafil!!!
NO!
NO!! NO!!!
KEGEL! KEGEL!! KEGEL!!!
YES! YES!! YES!!!
It also helps with urine and fecal incontinence in men
How do you do Kegel Exercise?
Squeeze the pelvic muscles tight and hold the contraction for 5
seconds. Then relax for 10 seconds before starting the next
contraction. Repeat this sequence of squeezing for 5 seconds
and resting for 10 seconds. Do it 10 times each morning,
afternoon, and night.
Gradually increase to:
15 contractions - 3x/day
20 contractions - 3x/day
20 contractions - 4x/day
20 contractions - 4x/day plus 20 extra whenever possible.
Summary
• Physical inactivity is one of the top 10 leading causes of
death and disability in the world
• Exercise improves our body and minds
• Even moderate exercise has many health benefits
• It is important to set fitness goals that are realistic and
meaningful for you
• It takes time to make fitness part of a lifestyle, and we
will all have ups and downs in following our exercise
programs
Exercise feels good!
THANK YOU