Benefits of Physical Activity and Health Guidelines

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Physical Activity and Health
 
How much is enough to get the benefits?
 
Physical Activity is Essential
 
What really counts as Physical Activity?
Answer: Anything that gets your body moving and is safe
for the individual.
 
How much do I really have to do?
Answer: As much as possible, but if you need a number
150-300 minutes of moderate activity per week.
 
How long till I see results?
Answer: Research show some benefits are immediate
(acute) and other’s take time (habitual).
 
 
 
Benefits of Physical Activity
 
Decreased risk of Cardiorespiratory Disease
Most extensively researched benefit
 
Increased Bone and Musculoskeletal Health
Helps with many of the activities of daily living
 
Cadiometabolic Health and Weight Management
 
 
 
 
 
 
 
 
Physical Activity and Brain Health
 
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Reduced feeling of state
anxiety
Improved sleep
Improved aspects of
cognitive function
Helpful for “Brain Fog”
 
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Reduced feeling of trait
anxiety
Deep Sleep
Improvements in
Executive Function
Decrease Risk of
Dementia in adults
Sedentary Behavior
 
Graph from: Physical Activity Guideline for Americans 2
nd
 Edition, Department of Health and Human Services – U.S.A.
 
Sedentary Behavior
 
Getting Started
 
Finding movement that is right for you
All movement counts – reduce sedentary
behaviors
 
Health benefits are not the only reason for
increasing everyday movement.
 
 
 
 
 
Movement Pattern Practice
 
Squat
 – Lower body exercise which includes a hip-
hinge and knee bend while keeping you core tight.
 
Deadlift
 – Lower body exercise with focus on back
and core strength
 
Push-up
 – Upper body exercise with focus on
chest, shoulder, and arms.
 
Lunge
 – Lower body exercise with focus on
directional movement
 
 
 
Movement Pattern Practice
 
Rotation
 – Upper body movement with focus on
movement of the core and spine from side to side.
 
Pull (Row) 
– Upper body exercise focused on
upper/mid back, arms, and shoulders.
 
Plank
 – Full body exercise focused on core
strength.
 
Combinations - often we combine 2 or more of
these movement in every day life.
 
Remaining Active
 
FITT Principle
Frequency – How many days of structured
movement?
Intensity – How hard am I working?
Time – How long are my structure movement
sessions
Type – What am I doing? (mode of
movement)
 
Designing a Plan
 
SMART goals
Specific
Measureable
Achievable
Relevant
Time Specific
 
 
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Physical activity is essential for overall health, with benefits including decreased risk of cardiorespiratory disease, improved bone and musculoskeletal health, weight management, brain health improvements, and reduced anxiety. Guidelines recommend 150-300 minutes of moderate activity per week, emphasizing the importance of movement for health and well-being. Sedentary behavior should be minimized, and various movement patterns can be practiced to enhance physical fitness.


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  1. Physical Activity and Health How much is enough to get the benefits?

  2. Physical Activity is Essential What really counts as Physical Activity? Answer: Anything that gets your body moving and is safe for the individual. How much do I really have to do? Answer: As much as possible, but if you need a number 150-300 minutes of moderate activity per week. How long till I see results? Answer: Research show some benefits are immediate (acute) and other s take time (habitual).

  3. Benefits of Physical Activity Decreased risk of Cardiorespiratory Disease Most extensively researched benefit Increased Bone and Musculoskeletal Health Helps with many of the activities of daily living Cadiometabolic Health and Weight Management

  4. Physical Activity and Brain Health Long Term (Habitual) Benefits Reduced feeling of trait anxiety Deep Sleep Improvements in Executive Function Decrease Risk of Dementia in adults Acute Benefits Reduced feeling of state anxiety Improved sleep Improved aspects of cognitive function Helpful for Brain Fog

  5. Sedentary Behavior

  6. Sedentary Behavior Graph from: Physical Activity Guideline for Americans 2nd Edition, Department of Health and Human Services U.S.A.

  7. Getting Started Finding movement that is right for you All movement counts reduce sedentary behaviors Health benefits are not the only reason for increasing everyday movement.

  8. Movement Pattern Practice Squat Lower body exercise which includes a hip- hinge and knee bend while keeping you core tight. Deadlift Lower body exercise with focus on back and core strength Push-up Upper body exercise with focus on chest, shoulder, and arms. Lunge Lower body exercise with focus on directional movement

  9. Movement Pattern Practice Rotation Upper body movement with focus on movement of the core and spine from side to side. Pull (Row) Upper body exercise focused on upper/mid back, arms, and shoulders. Plank Full body exercise focused on core strength. Combinations - often we combine 2 or more of these movement in every day life.

  10. Remaining Active FITT Principle Frequency How many days of structured movement? Intensity How hard am I working? Time How long are my structure movement sessions Type What am I doing? (mode of movement)

  11. Designing a Plan SMART goals Specific Measureable Achievable Relevant Time Specific

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