A.3.2.1 Benefits to health of being active

Benefits Of Physical Activity

1. Improve sleep quality

2. Improves balance

3. Reduces risk of obesity

4. Influences muscle and immune system function

5. Supports mental health

6. Reduces risk of non-communicable (can’t be spread) diseases

7. Supports bone health

What are the recommended hours of physical activity for:

Elderly - At least 150 minutes of moderate-intensity aerobic physical activity

Children and Adolescents - 60 daily minutes

Adults - 150-300 minutes of moderate-intensity aerobic physical activity, or 75-150 vigorous intensity weekly

Adults with chronic conditions - Similar to adults

(Briefly explain) Factors that affect physical activity

1. Sex/Gender differences

   • Men have greater muscle mass and testosterone levels and lower body fat percentage

   • Women have greater flexibility and higher fat storage. Hormonal fluctuations can affect energy levels and exercise performance

2. Social and Cultural Expectations

   • Gender norms influence participation, with men often steered toward strength training and women toward aerobic or flexibility exercises.

   • Women may face barriers like safety concerns, cultural expectations, and limited access to sports facilities.

3. Socioeconomcic status

   • Access to gyms, sports facilities, and safe outdoor spaces influences engagement

4. Age

   • Children/adolescents are naturally active due to play and school, however decline in adolescence due to high school pressure. Also increase in technology use leads to sedentary behaviour

   • Adults often experience a decline in activity due to work and family commitments, with structured exercise becoming more common.

   • Older adults/elderly less active due to mobility issues and health concerns

     • engaging in activities that improve balance, strength, and flexibility is crucial for maintaining independence and preventing falls

Immunity

Pathogens are microorganisms that cause disease in humans, animals, or plants. The immune system protects the body from infectious diseases/pathogens/ harmful microbes and tissue repair

Exercise implications on the immune system:

(+) Regular bouts of short-lasting (up to 45 mins) moderate to vigorous-intensity exercise are beneficial for our immune system.

(-) Repetitive, long-lasting, high-intensity exercise can be immunosuppressive.

(-) Regular heavy training loads performed by elite athletes can lead to a rise in cortisol levels (stress hormone)

(-) The inflammatory response to muscle damage can become overactive due to training levels, which will delay tissue repair and lead to chronic inflammation.

(-) High levels of stress hormones reduce leucocyte (WBC) numbers, reducing the body's ability to fight infection.

(+) Improves the Lymphatic System.

Cortisol Levels and Immunity

Physical activity influences cortisol levels depending on intensity and duration. Moderate exercise (30–60 minutes at 50–70% VO₂ max) causes a slight increase in cortisol, followed by a decrease post-exercise, helping regulate stress and support immune function. In contrast, high-intensity or prolonged exercise (>90 minutes at >70% VO₂ max) leads to a significant cortisol spike, which can suppress immune function and impair recovery if sustained.

(List 5) Factors that Lower Immunity in Athletes

• Intensified Training

• Environmental extremes

• Sleep deprivation

• Stress, anxiety and/or depression

• Poor nutrition

• Low energy availability

• Long-haul travel

Recommendations to maintain immune health

1. Manipulate - training load/intensity

2. Rest and recovery

3. Monitor - psychological well-being

4. Monitoring - sleep

5. Match energy intake to energy expenditure

6. Eat - a well-balanced diet

Hypokinetic diseases

A disease associated with a sedentary lifestyle

1. Osteoporosis

• A severe loss of bone mass with deterioration of the bone leading to increased bone fractures

• It can lead to:

  • Loss of independence/impaired quality of life

• Factors that increase osteoporosis:

  • Low BMI

  • Low calcium uptake/eating disorder

  • Cigarette smoking

  • Genetics

• Peak bone mass as a young adult and the rate of bone loss with ageing are the two main factors that determine osteoporosis

• The greatest gain in bone mass occurs during the teenage years

• An ectomorph leads to proportionally less bone density because the bones are longer, therefore, this body shape would be more susceptible to osteoporosis

• Bone adaptation happens only in the areas that experience stress (e.g., leg bones = squats, arm bones = push-ups).

• Weight-bearing activities apply stress on bones, which builds and helps strengthen bones. It also slows down bone breakdown, reducing this risk.to bones, which builds and helps strengthen them. They also slow

2. Obesity

• An excess of body fat can endanger health to become endangered

• Measured by waist circumference or BMI

  • BMI is unreliable because it does not account for differences in muscle mass, bone density, fat distribution, or overall body composition.

This can increase the risk (health factors) that a person may get:

• Type 2 diabetes

• CVD

• Hypertension

• Cancer

• Osteoporosis

How can large-scale testing affect an individual’s psychological state?

Large-scale obesity testing can negatively impact an individual's psychological state by causing stress, anxiety, and lowered self-esteem, especially if they are classified as overweight or obese. Public weighing or BMI assessments may lead to body image issues or disordered eating behaviours. Individuals may feel judged or pressured, which can lead to emotional distress, reduced motivation for healthy habits, or even avoidance of medical check-ups

Energy Balance

Energy Intake > expenditure = weight gain

Energy Intake < Expenditure = weight loss

EI = expenditure = stable body weight

3. Hypertension

• A disorder of the heart and blood vessels that can include coronary heart disease, high BP and stroke

4. CV Diseases

• Atherosclerosis is the hardening of the arteries due to the accumulation of fat and cholesterol

• Risk Factors:

  • Cigarette smoking

  • High BP

  • High amounts of [bad] cholesterol (LDL cholesterol)

  • Type 2 diabetes

  • Obesity

• A major cause of CHD is atherosclerosis

• Exercise can reduce CVD by:

  1. Increasing the size of the coronary arteries = less likely to be blocked

  2. Prevent obesity, diabetes and high BC

  3. Raises high levels of good cholesterol (HDL)

5. Type 2 diabetes

• A chronic condition where the body resists insulin or produces insufficient amounts, resulting in high blood sugar levels (hyperglycemia) and potential long-term complications.

• Causes of type 2 diabetes:

  • Insulin resistance

  • The pancreas not producing enough insulin

  • Genetic factors

  • Lifestyle factors (poor diet, lack of exercise)

Risk Factors/Health Risks

1. Risk factors are conditions/behaviours that increase the likelihood of developing a disease

2. Health factors/risks are the consequences that occur if the disease persists

• Modifiable factors

  • Physical inactivity

  • Poor diet

  • Overweight or obese

  • High BP and cholesterol

• Non-modifiable factors

  • Family history

  • Age

  • Ethnicity

• Health risks

  • Heart disease/stroke

  • Kidney damage

  • Nerve damage

  • Blindness

Why are active people less likely to develop type 2 diabetes?

• Increases insulin sensitivity = more efficient use

• Physical activity helps regulate body weight

• Control blood sugar levels

• Improves CV health

Benefits of Exercise for Diabetes Prevention and Management?

• Lowers blood sugar levels and improves insulin sensitivity

• Helps with weight management

• Reduces risk of heart disease

• Improves circulation

• Boosts mood and mental health