Module 2:  Health Benefits of Physical Activity

Physical Activity as Part of a Healthy Lifestyle

Being physically active is part of a healthy lifestyle and is associated with many health benefits (Health and Human Services, 2018).

Physical activity has been shown to:

• Help control weight.
• Help build and maintain healthy bones, muscles and joints.
• Help older adults maintain strength and the ability to move about without falling.
• Promote psychological well-being.
• Reduce the risk of developing diabetes.
• Reduce the risk of dying prematurely.
• Reduce the risk of developing high blood pressure.
• Reduce blood pressure in people who already have high blood pressure.
• Reduce the risk of developing colon cancer.
• Reduce feelings of depression and anxiety.
• Reduce the risk of dying prematurely from heart disease.

Low Rate of Physical Activity in the United States

The benefits of physical activity have been clearly established; however, only a small percentage of individuals are active in the United States. In fact, less than 50% of college students meet physical activity guidelines.

Consequence of the Times?

A sedentary lifestyle has been linked to higher rates of obesity, heart disease and diabetes, some of the leading causes of death in the United States.

So why is physical activity declining? Modern conveniences such as computers, televisions, elevators, automobiles, air conditioners, cell phones, fast food restaurants and household appliances have reduced our need and desire to move and maneuver in our environment. Although these conveniences have enhanced our lives in some ways, they have put a drain on our natural resources and generated a serious health problem for our society.

No matter how many conveniences are created to reduce our daily workloads, we must move and stay active in order to live and maintain a quality lifestyle. It is a challenging dilemma.

Change your push notifications:  A simple way to cut down on distractions is to turn off push notifications for as many apps as you can.

Physical Activity Recommendations

In 2018 the Department of Health and Human services updated the physical activity guidelines.

The key guidelines for adults include:

• Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
• For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, OR 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, OR an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
• Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
• Adults should also do muscle strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

What Can You Do?

To meet cardiorespiratory endurance recommendations, you’ll need to participate in moderate-intensity activities for a minimum of 150 minutes or vigorous-intensity activities 75 minutes per week, or a combination of both. The easier the activity, the longer the duration should be.

During moderate-intensity activities you should experience a noticeable increase in
your breathing and heart rate, but you should be able to carry on a conversation while engaging in these activities. Vigorous-intensity activities cause a rapid increase in breathing and a substantial increase in heart rate.

While engaging in vigorous-intensity activities, it might be difficult for you to carry on a conversation.

Moderate Physical Activity

• Swimming laps slowly or at a relaxed pace
• Hiking at a relaxed pace on smooth trails
• Basketball game of relaxed shooting around for 15-20 minutes)
• Bicycling at a relaxed pace of 16 mph or slower
• Walking 2 miles in 30 minutes (15 min/mile)
• Pickleball
• Water aerobics
• Pushing a stroller 1 1/2 miles in 30 minutes
• Playing volleyball

 Vigorous Physical Activity

• Running at a pace at which it isdifficult to speak more than a fewwords at a time.
• Swimming laps moderately fast to fast
• Hiking at a challenging pace in more strenuous terrain
• Intense basketball game in which you break a sweat and are breathing heavily
• Bicycling at a quick, challengingpace above 16 mph
• Singles tennis
• Aerobics
• Roller skating
• Doubles tennis (if you run a lot)

It’s That Easy

You can break your exercise into 10-minute increments if you don’t have a larger block of time.

For instance, if you walk briskly on your way to class for 10 minutes, walk briskly on your way back from class for 10 minutes, and walk your dog briskly for 10 minutes when you get home, you have accumulated 30 minutes of moderate activity.

The human body is meant to move, but many people spend hours a day sitting. Sedentary behavior or spending long hours sitting has severe health consequences. Most research shows that moving more throughout the day and disrupting sedentary time is necessary to lower one’s risk for disease.

Take a break!:  Taking a break from your studying can help clear your head and get your blood flowing. Take a quick walk or try push-ups or jumping jacks to get moving!

Move It

Are there tools to help me measure my physical activity?

Yes. Fitness or activity trackers can be worn throughout the day to keep track of your movements and perhaps other data such as heart rate. The device contains a 3-axis accelerometer, so that when you are wearing it, it can trace if you are walking, running or standing still.

The data is available on its screen, but more detailed accounts can be transferred to the software, usually an app, associated with the tracker. This requires you to sync your device, and perhaps add your weight, height and gender to provide a more accurate report.

On average, it takes 10,000 steps a day to meet cardiorespiratory exercise recommendations. A mile is approximately 2,000 steps.

In addition to wearable devices, there are also free phone applications that work as pedometers. These will track your steps during the day and keep a log of your progress.

Resistance is Fruitful

To meet the muscular strength and endurance components of the recommendations, you should perform resistance training activities twice each week. There should be at least one day of rest in between these activities.

These exercises can be performed with weights, bands, balls or your own body weight. If you are very interested in these types of activities, try a physical education course at your university.  Common offerings include weight training, yoga, aerobics, circuit training or even Pilates.

F-L-E-X-I-B-L-E:  Find Out What It Means to Me!

Although flexibility is not listed in the recommendations for exercise, it is an important part of your exercise program. Flexibility is defined as the range of motion in a joint or group of joints and is usually targeted by a stretching program or flexibility activities such as yoga.

Static stretching (stretching a muscle and holding it in a position without discomfort for 10-30 seconds) is considered the safest method of stretching and should be performed during the cool-down portion of an exercise routine.

References

Department of Health and Human Services (2018). Physical Activity Guidelines for Americans (2nd ed.). Washington, DC: U.S. Department of Health and Human Services

Don’t overdo it:  Stretching is important but know your own limits. Stretching to a point of pain can do damage. Only stretch a muscle to a comfortable point and hold about 15 seconds.

You have reached the end of Module 2. Please complete the Assessment.

Then, if you feel ready to learn about the FITT principle, you can move on to Module 3.