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Step Into Fitness & Health

Step Into Fitness & Health. Don Hall, DrPH, CHES Wellsource, Inc. Holy in Every Way.

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Step Into Fitness & Health

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  1. Step Into Fitness & Health Don Hall, DrPH, CHES Wellsource, Inc.

  2. Holy in Every Way May the God of peace make you holy in every way, and may your whole spirit and soul and body be kept blameless until that day when our Lord Jesus Christ comes again. God who calls you is faithful; he will do it. ~1 Thessalonians 5:23

  3. Benefits of Physical Activity

  4. Walking Time and Heart Health Relative risk of Heart Attack Hours of Walking per Week n=72,000 women The New England Journal of Medicine 341:650-58

  5. Physical Activity & Cholesterol All Cause Mortality Men n=25,341 19 yrs. of follow-up JAMA, Vol 276. No. 3, pp.205-210

  6. Fitness & C-Reactive Protein • Cooper Institute study of 722 men • Tested fitness levels and CRP levels • High fit men had lower C-reactive protein levels than low fit men Arteriosclerosis, Thrombosis, & Vascular Biology, Nov 1, 2002 C-Reactive Protein Levels Low fit High fit Fitness Level

  7. Physical Activity & Hypertension Men with the highest activity level had lowest rates of high BP Hypertension (RR) Least active Most active n=2,54815 year study Daily Activity Level (Quartiles) Archives of Internal Medicine, Jan 24, 2005

  8. Burns Excess Calories • Every minute of activity burns 3-12 times more calories than sitting. • Notice the relative increase in calories burned for the various activities listed on the right Activity Increased Calories Sitting 1 X Calisthenics 3-8 X Climbing hills 5-10X Biking 10 mph 7 X Aerobic dance 3-9 X Walking, 4 mph 4.3 X Skipping rope, 70/min 9 X Running, 9 min/mile 11 X Tennis 4-9 X Swimming 4-8 X Source: ACSM Resource Manual

  9. Weight, Fitness & Risk of Mortality Relative risk, all cause mortality (n)=25,714 10.1 years of follow-up JAMA 282:1547-53

  10. Fitness & Diabetes Risk • 8,633 men free of diabetes, studied for 6 years • Highly fit men were protected against getting diabetes • Low fit men were 3.7 times more likely to get diabetes than highly fit men • Moderately fit men were 1.7 times more likely to get diabetes than highly fit men Men Relative Risk of Diabetes Annals of Internal Medicine130:89-96 Fitness Level

  11. Walking Reduces Mortality in Diabetes Hours of Walking per Week n=2896, 8 year study Archives of Internal Medicine 163:1440-47

  12. Physical Activity Protects Against Smoking All Cause Mortality Men n=25,341 19 yrs. of follow-up Journal Amer Med Assoc 276:205-210

  13. Physical Activity & Stroke Risk Stroke Mortality (RR) Med & Science in Sports & Exercise, 2002; 34:592-95 16,878 men, 10 yr follow-up

  14. Best Predictor of Heart Health In all men, peak aerobic capacity was a better predictor of mortality than: • High blood pressure • Smoking • Diabetes • Cholesterol levels • Abnormal ECGs • History of heart disease 6,124 men, 6.2 yrs follow-up Relative Risk of Death Least fit Most fit Quintile of Aerobic Fitness NEJM, 346:793-801, Mar 14, 2002

  15. Walking and Risk of Hip Fracture n = 61,20012 year study Hip fracture rate (RR) Low exercise High exercise Hours walked per week JAMA 288:2300-06

  16. Recreational Activity and Risk of Breast Cancer • Women’s Health Initiative study of 74,171 women followed for 4.7 years • 30 minutes of brisk walking daily reduced cancer risk by 18% • 1 hour of walking per day reduced risk by 21% Breast Cancer (RR) Daily Activity Level JAMA 290:1331-36, Sept 10, 2003

  17. Physical Activity and Colon Cancer Colon Cancer Study in Men • 29,133 men, 12 year study • Compared to sedentary workers, men doing light activity had 40% less colon cancer • Moderate to heavy activity men had 55% less colon cancer • Most active men at work and recreation had 67% less colon cancer Colon cancer (RR) Cancer Epidemiol Biomarkers Prev, 10:265-8

  18. Cardiorespiratory Fitness and Cancer Study 25,892 men age 30-87, followed for 10 years Results High fit persons had a 55% lower cancer mortality rate than low fit persons even after controlling for smoking, age,BMI, alcohol, and diabetes Medicine & Science in Sports, Exercise, and Fitness34(5):735-739 All Cancer mortality (RR) Fitness Level

  19. Physical Activity and Mental Health Physical activity: • Protects against depression • Reduces dementia (cognitive decline with age) • Reduces symptoms of anxiety • Reduces feelings of distress • Improves feelings of fatigue • Enhances wellbeing Summary, Physical Activity Guidelines for Americans, 2008

  20. Exercise and Depression • Study of 156 sedentary, clinically depressed persons • They were randomly divided into groups: • One group received medication therapy. • Another group ran at a moderate pace ½ hour daily but took no medication • After 16 weeks their depression was reevaluated • Exercisers improved as much as those on medication • But, only exercisers showed improvement in mental abilities such as concentration, planning, and organization Source: Duke University Report, 2001

  21. Miles Walked/Week and Well-Being 5,230 men1,222 women Well-Being Scores <1 20+ <1 10+ 20+ 1-9 Note: A high well-being score is desirable Reference: Medicine and Science in Sports and Exercise 38:173-78, Jan. 2006

  22. Fitness and Longevity • In the Good Health Practices study • 6,900 people followed for nearly 10 years • Level of activity was the best predictor of longevity • Adventist Health Study • 30,000 people. Physical activity level was the best predictor of a long life Arch Intern Med 2001;161:1645-52

  23. Harvard Alumni Study • The higher the energy expenditure in weekly activity, the lower the risk of death • Dr. Paffenbarger found that for every one hour the Harvard alumni exercised, they lived an additional 2 hours in increased longevity Relative Risk of Death, All Causes Exercise Calories Burned Weekly

  24. Physical Activity & Risk of Death Compared to inactive persons, those getting regular physical activity cut their risk of death from any cause by 50-73%. n=2,603 men and women, 12 yrs study, age 60+ Fitness levels determined from treadmill testing. JAMA 298:2507-16, Dec. 5, 2007 High fit Low Fit Fitness Quintiles

  25. Physical Activity Guidelines

  26. Recommendations • 30+ min of moderate activity, 5+ days/wk • 20-30+ minutes of vigorous activity, 3+ days/wk • Strength training and stretching, 2-3 times/week

  27. Moderate Walking briskly, 3-4 mph Cycling for pleasure, 10 mph Swimming, moderate level Conditioning exercises Golf, carrying/pulling clubs Canoeing/rowing, 2-3 mph Mowing lawn, raking leaves, hoeing in garden Hard/Vigorous Walking briskly uphill or climbing stairs Cycling fast, 12-16 mph Swimming, fast crawl Active sports: Tennis Racquetball Basketball Jogging/running Examples of Physical Activity

  28. It’s not necessary to do all of your activity at one time. You may want to break it up into Two 15-minute or Three 10-minute sessions Two 15-minute sessions Walk 1 mile briskly Ride the stationary bike for 15 minutes in the evening Three 10-minute sessions Walk 10 minutes to work Walk another 10 minutes at noon Mow lawn for 10 minutes in the afternoon Total Activity Time

  29. Intensity • Your activities should feel “fairly easy” to “somewhat hard.” • Your activity should make you breathe deeply but not make you out of breath. • A moderate sweat is a good indicator that health benefits are occurring. • Always start and end each activity session with a warm-up and cool down.

  30. Progression • Start with moderate activities • Activities you can do without getting out of breath, that are ‘fairly light” to “somewhat hard” • Gradually build up to 30+ minutes per day • For higher levels of fitness • Add vigorous activities or • Increase activity time after you are used to regular physical activity

  31. Medical Clearance Most adults do not need to see their physician before starting a moderate intensity physical activity program. • However, men older than 40 years or women older than 50 years who plan a vigorous program, • Or, anyone with either chronic disease or risk factors for chronic disease, should consult his or her physician to design a safe, effective program. Source: Centers for Disease Control and Prevention and the American College of Sports Medicine, JAMA, Vol 273, No. 5.

  32. Physical Activity is Good Medicine “All who can possibly do so ought to walk in the open air every day, summer and winter. A walk, even in winter, would be more beneficial to the health than all the medicine the doctors may prescribe.” Ellen G. White Counsels on Health, p. 52

  33. Do you want to be well? Jesus asked him, “Would you like to get well? Jesus told him, “Stand up, pick up your mat, and walk!” John 5:6,8

  34. We invite you to join today. Begin enjoying the benefits of regular physical activity. www.AdventistsInStepForLife.org

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