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Sedentary Lifestyle Are We So Lazy That It’s Killing Us?. Outline. Recommended activity levels What is “sedentary?” Some statistics & facts Overview of Health Consequences Benefits & risks The Evidence Sedentary Lifestyle is an Independent Risk Factor for Cardiovascular Disease & Mortality
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Outline • Recommended activity levels • What is “sedentary?” • Some statistics & facts • Overview of Health Consequences • Benefits & risks • The Evidence • Sedentary Lifestyle is an Independent Risk Factor for Cardiovascular Disease & Mortality • What Can Be Done?
Center for Disease Control and American College of Sports Medicine Recommend: • > 30 min/day of moderate intensity exercise 5 days per week • Or, vigorous intensity for minimum of 20 min/day on 3 days per week
Look Familiar? Sedentary lifestyle or physical inactivity is a lack of meeting these recommended levels
It’s Crazy to be Lazy… “Physical inactivity contributes substantially to the global burden of disease, death and disability.” • WHO: ~ 2 million deaths per year
Positive Health Effects • Cardiovascular disease • Overweight & obesity • Diabetes • Cancer • Musculoskeletal health • Psychological well-being
Reduction of CVD Risk • Greatest benefit of physical activity • Inactive people have 2x risk vs active • Prevents stroke • Improves CVD associated risk factors
Sedentary Lifestyle and Cardiovascular Fitness • Most reliable index of physical activity • Define “Cardiorespiratory Fitness” • Decrease in Cardiorespiratory Fitness • Powerful Predictor • Cardiovascular Disease • Mortality • Type II Diabetes Mellitus
Overweight & Obesity“Ex-Ur-Size!” • Dramatic increase in prevalence over last 20 years (Remember last week?) • Energy intake>>>total energy expenditure • Physical activity weight loss • Decreases risks of obesity • Health benefits independent ofweight loss!!
Diabetes • Increasing prevalence in U.S. • Usual onset after age 40 • Emerging in children… • Evidence: 30% lower risk in active • Moderate and vigorous activity levels
Cancer • Physical activity • Colon cancer risk • Breast cancer • Prostate cancer?
Musculoskeletal Health • Regular physical activity • Reduces age decline • Strength and flexibility • Reduces risk of falls & hip fractures • Weight-bearing activities • Prevents osteoporosis
Psychological Well-Being • Physical activity • Reduces symptoms of depression, and possibly stress, & anxiety • Positive self image and self-esteem • Increases social interaction • Builds social skills among children • Improves quality of life
The European Youth Heart Study • Cross-sectional • 1732 randomly chosen 9 and 15 year olds • Physical activity on cardiovascular risk factors in children • 4 levels of physical activity • Results: • OR of 3.29 • Independent of weight status!!!
The Health and Retirement Study • Pre-retirement aged U.S. adults • Relationship between physical activity and mortality across socioeconomic and CVD risk groups • Results: • OR = 0.62 • Adjusted for age, sex, race, smoking, obesity, cancer, health status, income, and CVD risk
Kuopio Ischemic Heart Disease Risk Factor Study • 1069 Finnish men • Increased risk of “Metabolic Syndrome” • Strong predictor of cardiovascular mortality • Study conclusion: • Sedentary lifestyle is actually a “feature” of MS
Summary • Physical activity: • Many benefits… • Decreases cardiovascular risk factors • Independent of weight loss • Physical activity is an independent predictor of mortality… • Leanness ≠ invincible
Focus for Change • Individual attitudes • Belief in abilities • Micro environment • Conduciveness of activity at work & home • Macro environment • Socioeconomic culture & environment
How to Avoid Death (Or At Least Postpone It) • Daily walks • Take the stairs • Gardening • Cycling, swimming, sports • You get the idea…
REFERENCES • Kahlmeier et al. Physical actvity and health in Europe: evidence for action, World Health Oranization, 2006 • Lakka, et al. Sedentary Lifestyle, Poor Cardiorespiratory Fitness, and the Metabolic Syndrome, Medicine & Science in Sports & Exercise, March 2003 • Richardson, et al. Physical Activity and Mortality across Cardiovascular Disease Risk Groups • WHO website • CDC website