Physical Activity for Wellness and Interventions

What term can be defined as any bodily movement produced by skeletal muscles that requires an expenditure of energy?

Physical activity

Physical Activity

Any bodily movement produced by skeletal muscles that requires energy expenditure

What has been identified as the fourth leading risk factor for global mortality (e.g. 6% of deaths)?

Physical inactivity (e.g. lack of physical activity)

True or False: Physical activity is more than just exercise, it includes any movement one does.

True

Exercise

Planned, structured, and repetitive movement intended to improve or maintain physical fitness

What perspective highly values physical fitness and activity?

Fitness ethic

Fitness Ethic

A perspective that highly values physical fitness and activity

What does fitness ethic assist with?

Prevention of disease and injury

Examples of Fitness Ethic

The Olympics

Presidents Council on Physical Fitness and Sports

United States National Health Objectives

What does cardiorespiratory fitness include?

Aerobic endurance exercises

What does household physical fitness include?

Instrumental activities of daily living that require movement

What term can be defined as how the heart and lungs sustain physical activity?

Endurance

Endurance

How the heart and lungs sustain physical activity

What term can be defined as the standard unit of measure that estimates the amount of oxygen used by the body during physical activity?

Metabolic equivalent

Metabolic Equivalent

The standard unit of measure that estimates the amount of oxygen used by the body during physical activity

3 Barriers to Physical Activity

1. Time

2. Place

3. Access

Personal Barriers to Physical Activity

Time (e.g. school, work)

Self-esteem (e.g. body image)

Life roles (e.g. caregiving)

Social influences (e.g. friends, family)

Energy

Motivation

Fear of injury

Skill

Resources

Weather conditions

Travel

Family obligations

Aging

Solutions to a Lack of Time for Physical Activity

Monitor daily activities for one week

Identify at least three 30-minute time slots for physical activity

Add physical activity to daily routine (e.g. walk, bike, exercise)

Organize activities around physical activity (e.g. park far away)

Select activities that require minimal time (e.g. climbing stairs)

What can a negative body image hinder?

Physical activity

Solutions to Social Influences for Physical Activity

Explain interest in physical activity to friends and family

Ask friends and family to support efforts

Invite friend and family to exercise with you

Plan social activities involving exercise (e.g. pickle ball)

Develop new friendships with physically active people

Join a physical activity group (e.g. YMCA, hiking club)

Solutions to a Lack of Energy for Physical Activity

Schedule physical activity around energetic times of the day

Convince yourself that physical activity will increase energy

Solutions to a Lack of Motivation for Physical Activity

Plan ahead (e.g. write in on the calendar)

Make physical activity a regular part of daily schedule

Invite a friend to exercise with you on a regular basis

Join or start an exercise group or class

Solutions to a Fear of Injury from Physical Activity

Learn how to warm up and cool down to prevent injury

Exercise appropriately considering age, fitness, skill, and health

Choose activities involving minimum risk (e.g. low impact)

Solutions to a Lack of Skill for Physical Activity

Select activities requiring no new skills (e.g. walking, jogging)

Take a class to develop new skills (e.g. zumba, kickboxing)

Solutions to a Lack of Resources for Physical Activity

Select activities that require minimal facilities or equipment

Identify inexpensive, convenient resources in community

Join a program (e.g. park and recreation, worksite)

What forms of physical activity are available in any weather condition?

Indoor cycling or swimming

Aerobic dance

Calisthenics

Stair climbing

Rope skipping

Mall walking

Dancing

Gymnasium games

Solutions to Physical Activity in Traveling

Put exercise equipment in suitcase (e.g. jump rope)

Walk the halls and climb the stairs in hotels

Stay in places with swimming pools or exercise facilities

Join gyms with mobile memberships (e.g. YMCA, YWCA)

Visit the local shopping mall and walk for half an hour or more

Load phone with favorite aerobic exercise music

Solutions to Family Roles and Obligations for Physical Activity

Trade babysitting time

Exercise with kids (e.g. go for a walk together, play tag)

Use equipment while kids are playing or sleeping

Try to exercise when the kids are not around (e.g. school)

Solutions to Aging for Physical Activity

Look upon retirement as an opportunity to become active

Spend time gardening, walking the dog, playing with children

Make great walking partners

Learn a new skill (e.g. ballroom or square dancing, swimming)

Make regular physical activity a part of every day

Go for a walk every morning or every evening before dinner

Ride an exercycle while reading a favorite book or magazine

Environmental Barriers to Physical Activity

Accessibility (e.g. walking paths, cycling trails, rec facilities)

Support system (e.g. family, friends, pets, community)

Legislation (e.g. campaigns, policies, procedures)

Benefits of Physical Activity

Prevention of chronic diseases (e.g. heart disease, diabetes)

Reduction of body fat around the abdomen

Decreases blood pressure

Maintenance of muscles and bone density

Controls weight

Reduction of stress, anxiety, and depression

What is the aim of Active People Healthy Nation?

Help Americans become more physically active by 2027 to improve their overall health and quality of life and to reduce healthcare costs

What is the aim of Coordinated Approach To Child Health (CATCH)?

Promote physical activity and healthy food choices and prevent tobacco use in schools

What is the aim of Bounce at University of Houston?

Reduce obesity related chronic illness in underserved communities (e.g. African American, Latino) and increase children's self-esteem

What is the aim of Adolescent Health: Think, Act, Grow® (TAG)?

Promote activities that support physical, social, emotional, and mental health for teens

What is the most frequently used model in physical activity research?

Transtheoretical Model of Change

How does the Transtheoretical Model of Change view change?

As a dynamic process

Interventions to Promote Physical Activity for Children Under 6

Allow them to be active naturally (e.g. play)

Aim to keep them moving for 3 hours a day

Limit time when they're just sitting around (e.g. sitting around)

Interventions to Promote Physical Activity for Children 6-17 Years

Aerobic (60+ minutes of moderate-vigorous intensity, 3x/week)

Muscle strengthening (60+ minutes, 3x/week)

Bone strengthening, resistance (60+ minutes, 3x/week)

Participate in age-appropriate and enjoyable activities

Physical Education in Comprehensive School Physical Activity Programs

An academic subject characterized by a planned, sequential K-12 curriculum that is based on the national standards for physical education

What is the aim of physical education in schools?

Increase level of physical activity

Improve grades and standardized test scores

Stay on-task in the classroom

Does increased time spent in physical education negatively affect students’ academic achievement; yes or no?

No

What does physical education provide?

Cognitive content and instruction designed to develop motor skills, knowledge, and behaviors for physical activity and physical fitness that can be maintained for a lifetime

Forms of Physical Activity in School

Physical education

Recess

Classroom physical activity

Physical activity before and after school

Recess

A regularly scheduled period in the school day for physical activity and play that is monitored by trained staff or volunteers

What are students encouraged to do during recess?

Be physically active and engaged with their peers in activities of their choice, at all grade levels, kindergarten through 12th grade

Benefits of Recess

Increase level of physical activity

Improve memory, attention, and concentration

Help children stay on-task in the classroom

Reduce disruptive behavior in the classroom

Improve social and emotional development (e.g. sharing)

Classroom Physical Activity

Any physical activity done in the classroom, taking place at any time in one or several brief periods during the school day

What does classroom physical activity include?

Integrating physical activity into academic instruction as well as providing breaks from instruction specifically designed for physical activity

True or False: Classroom physical activity should be offered in addition to physical education and recess and at all school levels (elementary, middle, high school).

True

Benefits of Classroom Physical Activity

Improve concentration and ability to stay on-task

Reduce disruptive behavior in the classroom (e.g. fidgeting)

Improve motivation and engagement in the learning process

Help to improve their academic performance

Increase their amount of daily physical activity

What does physical activity before and after school include?

Walking or biking to and from school programs

Physical activity clubs

Intramural programs (e.g. sports organized by the school)

Interscholastic sports (e.g. sports between schools)

Physical activity in before and after-school extended day

How much exercise should adolescents get each day?

At least 60 minutes of varied, moderate-to-vigorous intensity exercise

Why should exercise for adolescents be varied?

To strengthen their heart, bones, and muscles

Exercises to Strengthen the Heart

Brisk walking

Cycling

Swimming

Exercises to Strengthen the Bones

Running

Jumping rope

Playing basketball

Exercises to Strengthen the Muscles

Lifting weights

Yoga

What does daily physical activity improve?

Health

Fitness

Quality of life

Benefits of Daily Physical Activity for Children

Improve grades

Increase self-confidence

Reduce stress

What is poor physical fitness in early adulthood linked to?

Increased mortality (20%)

Benefits of Daily Physical Activity for Early Adulthood

Reduce obesity and co-morbid conditions linked to obesity

Reduce likelihood of cognitive decline

Reduce early onset of certain chronic diseases and mortality

Improve mental focus for education, learning new skills, trades

Benefits of Daily Physical Activity for Middle Adulthood

Reduce risk for chronic diseases (e.g. high blood pressure)

Increase energy

Improve mood

Promote better sleep

How much exercise should middle-aged adults get a week?

150 minutes of moderate intensity

75 minutes of vigorous exercise

10 minutes of aerobic exercise

How many muscle strengthening activities should middle-aged adults do a week?

2 or more

What is the loss of strength and stamina attributed to aging caused by?

Reduced physical activity

Does inactivity increase or decrease with age?

Increase

By what age do about one in three men and one in two women engage in no physical activity at all?

75

What are the most popular forms of physical activity among adults aged 65 years and older?

Walking

Gardening

Yard work

What does regular physical activity in adults aged 65 years and older help maintain?

Ability to live independently

What is a key component of a healthy lifestyle?

Regular physical activity

What is regular physical activity related to?

Social support from family and friends

What does regular physical activity improve?

Stamina

Muscle strength

Mood and feelings of well-being

Bones, muscles, and joints

Joint swelling and pain

What does regular physical activity reduce the risk of?

Falling

Fracturing bones

Dying from chronic diseases

Blood pressure

Symptoms of anxiety and depression

Interventions Aimed at Adults for Physical Activity

Community-based physical activity programs

Encourage safe places for walking in any weather

Ensure facilities accommodate participation in physical activity

Provide transportation to physical activity programs

Incorporate physical activity into daily lives

Plan community physical activities

Are people with disabilities more or less likely to engage in regular moderate physical activity than people without disabilities?

Less, despite them having similar needs to promote their health and prevent unnecessary disease

What should people with disabilities do before beginning a program of physical activity to which they are unaccustomed to?

Consult a physician

What intensity of exercise is emphasized for people with disabilities? Why?

Moderate to vary activities and meet individual needs, preferences, and life circumstances

Interventions Aimed at People Living with Disabilities

Adaptive sports and fitness programs

Conducive environments and facilities for physical activity

Ensure that people with disabilities are involved at all stages

Provide daily physical education classes

Incorporate physical activity into daily lives

How can moderate intensity exercise be obtained for people with disabilities?

In longer sessions (e.g. 30-40 minutes of wheeling oneself in a wheelchair) or in shorter sessions of more strenuous activities (e.g. 20 minutes of wheelchair basketball)

Physical Activity Assessments

Activity diary (e.g. record of physical activity)

Borg Scale Rating of Perceived Exertion (e.g. level of fatigue)

International Physical Activity Questionnaire

Pedometer

Population based surveys of the environment (e.g. checklist)

Borg Scale Rating of Perceived Exertion

An assessment that examines physical activity through heart rate, respiration rate, sweat, and muscle fatigue

Physical Activity Questionnaire for Young and Middle-Aged Adults (15-64 years)

An assessment used to measure physical activity and reduced sedentary behavior

Pedometer

An assessment that counts steps acting as both a motivational and accountability tool

Walkability Checklist

An assessment that determines how feasible it is to walk to resources in a specific community (e.g. asks about sidewalks, ease of crossing streets, and safety for all ages)

Bikeability Checklist

An assessment that determines how feasible it is to bike within a specific community (e.g. asks about safety when sharing the road and crossing intersections)

What role do occupational therapists play in the promotion of physical activity?

Motivation

Time management

Modification (e.g. down grade, upgrade)

Progress

Tier 1 Interventions for the Promotion of Physical Activity in Children

Consultations with schools regarding physical activity

Development of programs for movement, nutrition, and routine

Diversity training for teachers and students to reduce bullying

Tier 2 Interventions for the Promotion of Physical Activity in Children

Focus on social and recreational activities

Promote healthy eating

Incorporate movement based activities

Provide a safe and stress-free environment

Tier 3 Interventions for the Promotion of Physical Activity in Children

Educational assessment focused on health and wellbeing

Motivation to change a health behavior

Investment of family and individual time to make a change

National Goals for Obesity Prevention and Occupational Therapy

Make physical activity an integral and routine part of life

Promote physical activity through play

Transform messages about physical activity and nutrition

Develop workshops that educate through physical activity