Transcript Exercise for Life

Therapeutic Lifestyle Program
Exercise for Life
Exercise for Life
Topics:
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Benefits of exercise
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Body composition
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Measuring progress
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How to make exercise
a part of your life
Exercise
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Being physically active helps you feel
good and helps you get more
enjoyment out of life
Physical activity is one of the most
important things you can do to enjoy a
longer, healthier life
Why Exercise?
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Prolongs life
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Improves mood
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Achieves metabolic balance
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Promotes sustainable weight loss
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Strengthens heart and blood vessels
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Increases bone density
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Decreases risk for chronic conditions
Aging, Health Risks and
Cumulative Disability
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“Persons with lower health risks tend to
live longer than those with higher
health risks. . .”
“Not only do persons with better health
habits survive longer, but in such
persons, disability is postponed and
compressed into fewer years at the end
of life.”
N Eng J Med 1998;338:1035-41
Decreases Risk of Common
Chronic Conditions
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Heart disease
Hypertension
Insulin resistance and diabetes
Arthritis
Depression
E
R
X
I
Cancer
E
S
R
Overweight/obesity
C
K
I
Osteoporosis
S
E
Strengthens Heart
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Heart is a muscular pump
Beats 100,000 times per day
Beats 35 million times per year
Promotes oxygenation of tissues and
delivery of nutrients
Promotes removal of waste products
Strengthens Bones
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Weight bearing exercise and
resistance training will strengthen
bones
Weight Management
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Burns excess calories
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Increases lean body mass (LBM)
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Strengthens this muscle mass
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Increases basal metabolic rate (BMR)
Basal Metabolic Rate
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Rate at which your body uses
calories at rest
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Lean body mass influences BMR
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People with higher % of lean
muscle mass burn more calories
Metabolic Balance
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Muscles use blood sugar for fuel
Exercise helps transport blood
sugar into body cells
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Keeping blood sugar and insulin in
healthy range
EXERCISE
BLOOD SUGAR INSULIN
Metabolic
Balance
Body Composition
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3 Compartments
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Lean Body Mass
Body Fat
Water
Fat
Lean
Mass
Water
Effects of Aging on Body
Composition
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Body fat increases
Lean muscle mass decreases
(referred to as sarcopenia)
LEAN MASS
BODY FAT
20 30 40 50 60 70 80 90
Effects of Exercise on Body
Composition
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Body fat decreases
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Lean muscle mass increases
BODY FAT
LEAN MASS
EXERCISE------------->
Measuring Progress
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Weight for Height
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Body Mass Index
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Waist/Hip or Waist Circumference
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Bioelectric Impedance
Weight for Height
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Wide range of weights for given height
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Doesn’t address body composition
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Crude measurement
Body Mass Index (BMI)
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BMI = Weight (in kg)
Height2 (in meters)
Tables of BMI values are readily
available
A BMI of
<25
= desirable
25 – 29.9 = overweight
>30
= obese
Bioelectric Impedance
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Measures body composition
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Lean muscle mass – predicts BMR
Body fat %
Body water – hydration status
Women – Normal Reference
Age
25-34
35-44
45-54
55-64
65-74
75-84
Body
Fat
22.5
23.9
25.8
29.1
34.3
35.8
Lean
Muscle
Mass
37.1
36.3
34.5
31.5
27.7
25.7
Phase
Angle
6.6
6.7
6.5
6.0
5.4
4.8
Men – Normal Reference
Age
25-34
35-44
45-54
55-64
65-74
75-84
Body
Fat
15.2
17.6
19.7
22.2
24.6
26.3
Lean
Muscle
Mass
43.5
41.1
39.6
36.8
34.1
31.5
Phase
Angle
7.5
7.2
7.1
6.6
6.1
5.3
Fitness – 3 Components
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Aerobic – cardiovascular
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Strength
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Flexibility
AEROBIC
STRENGTH
FLEXIBILITY
Aerobic Exercise
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Oxygen supply to muscle is constant
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Exercise within target heart rate range
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Walking, hiking, swimming, cycling,
rowing, running
Aerobic Exercise
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Great for metabolic balance
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Uses fat and glucose for fuel
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Tones cardiovascular system
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30 - 60 minutes most days
of the week
Strength Training
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The resistance in strength training:
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Increases lean body mass
Improves basal metabolic rate
Key point to remember:
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Exercise muscle until fatigued
Provide the calories and protein
needed to build muscle
Strength Training – Frequency
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If your goal is to:
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Lose fat,
maintain LBM
2 times per week
Increase LBM
3 – 4 times per week
Flexibility
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Lose flexibility, agility with aging
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Muscle fibers shorten
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Joint connective tissue weakens
Stretching Improves Flexibility
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Lengthens muscle fibers
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Strengthens tendons and ligaments
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Prevents injury
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Mentally relaxing
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Stretch 5 minutes after mild warm-up
before exercise session and after
Stretching Properly
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Go slow – gradually stretch muscles
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Don’t bounce – this may cause tears
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Don’t curve spine – keep back straight
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Hold stretches for 5 – 30 seconds
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Stretch for at least 5 minutes after
exercising
Summary
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Body composition more informative
than weight for height
Lean muscle mass critical for long term
health and fitness
Exercise helps improve body
composition
3 important types of exercise
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Aerobic, strength, stretching
Healthy Lifestyle
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Live your life as if your
health depends on it…
because it does!
Healthy Lifestyle
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Add Life to your Years
versus Years to your Life