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, testosterone levels and lower body fat %

   • 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 disease/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.

(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 the bone leading to increased bone fracture

• It can lead to:

  • Loss of independence/impair quality of life

• Factors that increase osteoporosis:

  • Low BMI

  • Low calcium uptake/eating disorder

  • Cigarette smoking

  • Genetics

2. Obesity

• An excess of body fat which allows health to be come endangered

• Measured by waist circumference or BMI

• This can increase the risk that a person may get:

  • Type 2 diabetes

  • CVD

  • Hypertension

  • Cancer

  • Osteoprosis

3. Hyper tension

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

4. CV Diseases

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

• 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 the 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

  • 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 complications 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

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

• Increases insulin sensitivity = more efficient use

• PA 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 ciculation

• Boosts mood and mental health