Risks of an Inactive Lifestyle

Stroke: occurs when blood flow to the brain is blocked or a blood vessel in the brain bursts

Type 2 Diabetes: a chronic metabolic disorder where the body becomes resistant to insulin or doesn't produce enough leading to high blood sugar levels

Causes:

• Insulin resistance

• Pancreas doesn't produce enough insulin

• Genetic factors

• Lifestyle factors

Risk factors:

Modifiable factors:

• Physical inactivity

• Poor diet

• Being overweight or obese

• High blood pressure and cholesterol levels

Non-modifiable factors:

• Family history of diabetes

• Age

• Ethnicity

Health Risks:

• Heart disease and stroke

• Kidney damage

• Nerve damage

Benefits of exercise for diabetes prevention:

Regular exercise increases insulin sensitivity, meaning cells use insulin more efficiently

Physical activity helps regulate body weight, reducing obesity

Controls blood sugar levels

Improves cardiovascular health

Boosts mood and mental health, decreasing stress, which can impact blood sugar levels

Coronary heart disease: a condition where plaque builds up in the coronary arteries, reducing blood flow to the heart

Obesity: a condition where excessive body fat increases the risk of diseases like diabetes, heart disease, and hypertension.

Measure usually by waist circumference or BMI

Underweight: <18.5

Normal weight: 18.5 - 24.9

Overweight: 25 - 29.9

Obese: >30

Major Health Consequences of Obesity

• Cardiovascular disease

• Type 2 diabetes

• Joint problems

• Respiratory issues

The energy balance equation states: energy intake (food and drink) = energy expenditure (metabolism and activity)

Positive energy balance: intake>expenditure --> leads to weight grain and fat storage

Negative energy balance: intake<expenditure --> leads to weight loss

Neutral Energy Balance: intake = expenditure --> weight maintenance

Unreliability of BMI

Doesn't differentiate between fat and muscle

Ignores fat distribution

Doesn't account for age, gender or ethnicity

Overlooks overall health

Osteoporosis: a disease where bones become weak and brittle, increasing the risk of fractures

Sufficient calcium is needed in our bodies to prevent it

Factors that determine osteoporosis:

• Genetics

• Poor exercise

• Decreased oestogren after menopause

• Low BMI

• Low calcium uptake

Greatest gain in bone mass occurs during teenage years

Ectomorphy leads to proportionally less dense bones because they are longer

--> more susceptible to osteoporosis

Weight bearing activities are essential for bone health

Bone adaption only happens in the areas that experience stress

Lifting weights and high-impact exercises stimulates greater bone density than endurance training

Hypertension: a condition where blood pressure is consistently above normal level

Risk factors: conditions or behaviours that increase the likelihood of developing a disease

Example: obesity, lack of exercise, poor diet

Health risks: the negative consequences or complications that occur if the disease develops

Example: heart disease, kidney failure, nerve damage, blindness

Cardiovascular Diseases

Atherosclerosis: hardening of the arteries due to the accumulation of fat and cholesterol

Exercise can reduce CVD by:

• Increasing the size of the coronary arteries decreasing the chance of them getting blocked

• Helps prevent obesity, diabetes and high blood cholesterol - reduces chance of blood clots

• Increases HDL cholesterol concentrations (good cholesterol)