Physical activity in Healthy Adults and in Weight Management Alexandra M. Rivera Vega Assistant...
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Transcript of Physical activity in Healthy Adults and in Weight Management Alexandra M. Rivera Vega Assistant...
Physical activity in Healthy Adults and in Weight ManagementAlexandra M. Rivera VegaAssistant Professor Physical Medicine and [email protected]
Definitions Physical activity(PA)
Any bodily movement produced by skeletal muscles that results in energy expenditure above resting(basal) levels Encompasses exercise, sports, and physical activities
done as part of daily living, occupation, leisure and active transportation
Exercise Physical activity that is planned, structured,
repetitive and has a final or intermediate objective the improvement or maintenance of physical fitness
Health benefits of Physical Activity and Exercise in adults Decrease blood pressure Decrease risk of developing CHD,
Stroke, DM II, Cancer (colon,breast) Improve CHD biomarkers (lipoprotein,
C-reactive protein) Preserves bone mass, reduces risk of
falling Prevents/improves depression and
anxiety
American College of Sports Medicine recommendations
Regular
Exercise
Cardiorespiratory
Resistance
Neuromuscular Exercises
Flexibility
American College of Sports Medicine recommendations Cardiorespiratory
Moderate-intensity ≥ 30min/d on ≥ 5 d/wk (total >150min/wk)
Vigorous intensity ≥ 20min on ≥ 3d/wk(≥ 75 min/wk) Combination of moderate and vigorous intensity exercise
for a total energy expenditure ≥ 500-1000MET/min/wk Resistance exercises
Major muscle groups Neuromotor exercises
Balance, agility, coordination Flexibility exercises
Major muscle-tendons, 60s/exercise, >= 2d/wk
American College of Sports Medicine recommendations Reducing total time engaged in
sedentary pursuits and also by interspersing frequent, short bouts of standing and physical activity between periods of sedentary activity, even in physically active adults
Physical activity and Weight Management
PA Prevent Weight Gain>3%
• Moderate/Vigorous PA 150-250 min/wk
• 1200-2000 kcal/wk
• 12-20 miles/wk
PA Promote Weight Lost
• PA <150 min/wk= minimal weight lost
• PA>150 min/wk=2-3 kg
• PA 225-420min/wk=5-7.5kg
PA Prevent Weight Regain after Weight
Lost
• More is Better• Need better
study designs in order to address each level of PA after weight loss
Overview of Lifestyle Physical Activity Lifestyle intervention approaches (to
increasing PA) vs Lifestyle forms of PA Lifestyle approaches to increasing PA:
interventions that incorporate behavioral theories and constructs to assist and facilitate increasing PA within one lifestyle Goal setting, self monitoring, relapse prevention
strategies Lifestyle forms of PA: more challenging, is a non-
structured form of PA not intended to constitute a structured period of exercise Walking for commuting, using stairs instead of elevator
Physical Activity is useful for weight management
Higher levels of Lifestyle PA prevent initial weight gain
Sitting at work, home or leisure time
Low levels of energy expenditure
Obesity Epidemic
Physical activity combined with energy restriction will increase weight loss Physical activity and Diet restriction
provide comparable weight loss if they provide similar levels of energy deficits
Physical activity will increase weight loss in combination with Diet restriction if the diet restriction is moderate but not if it is severe
Resistance training will not promote clinically significant weight loss Does not seem to be effective for weight
reduction in the order of 3% of initial weight and does not add to weight loss when combined with diet restriction
Increases fat free mass when used alone or with diet restriction
Increase loss of fat mass when combined with aerobic exercise compared to resistance training alone
No evidence currently exists for prevention of weight regain after weight loss or for a dose effect for resistance training and weight loss
Resistance training Benefits Improves CVD risk factors in the
absence of weight loss Increases HDL Decrease LDL Decrease TG Improves insulin sensitivity Reduces systolic and diastolic blood
pressure
References Donelly et al. Apropiate Physical Activity Intervention
Strategies for Weight Loss and Prevention of Weight Regain for Adults. Position Stand. Medicine and Science in Sports and Exercise. 2009, American College of Sports Medicine
Garber et al. Exercise for Developing and Maintaining cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise. Position Stand. Medicine and Science in Sports and Exercise. 2011, American College of Sports Medicine
Thanks!