Lifestyle Choices and Hypokinetic Conditions

Chapter 3

Objectives

Be able to discuss the major hypokinetic diseases afflicting Americans

List the 4 major cardiac risk factors and the 3 unalterable cardiac risk factors

Know the warning signs for a heart attack Be able to discuss 3 ways to combat obesity Be able to discuss ways to prevent osteoporosis and achieve

a high peak bone mass Explain 3 ways to prevent low pack pain List and discuss 4 lifestyle choices that prevent hypokinetic

conditions

Introduction

There has been a shift from infectious diseases to diseases associated with too little movement

The CDC has determined that lifestyle is the single largest factor affecting longevity of life

Our daily decisions determine the longevity and quality of our life

Find an activity that is enjoyable, set goals, and enlist the help and support of friends and family

Hypokinetic Conditions

Conditions that result from too little activity Increasing weekly caloric expenditure

reduces overall health risk Caloric expenditure from both lifestyle

activity and planned exercise can have a significant impact on health

Types of Hypokinetic Conditions

• Cardiovascular Disease

• Obesity

• Cancer

• Diabetes

• Low Back Pain

• Osteoporosis

Childhood Obesity

• Childhood obesity is a national epidemic

• America’s children are more sedentary and at higher risk for developing hypokinetic diseases than their parents or grandparents

• It is imperative to promote improved health through physical activity

What is CVD? The Cardiovascular System

The main function of the CVS is to deliver oxygen and nutrients to tissues and organs.

The major components of the CVS include: Heart Blood vessels Blood

CVD cont…

“catch-all” phrase that includes several disease processes

Heart muscle may become damaged or lose its ability to contract effectively

The vessels supplying the heart with oxygen may become blocked or damaged

Vessels outside the heart become damaged and decrease the ability to provide oxygen to other parts of the body

Types of Cardiovascular Disease

Arteriosclerosis Atherosclerosis Peripheral Vascular Disease Hypertension Heart Attack Stroke

Risk factors for CVD

Cigarette Smoking Hypertension Cholesterol Physical Inactivity Obesity Fat distribution Diabetes

Triglycerides Stress Age Gender Heredity Certain populations

Preventing CVD

The following risk factors can be altered: Diet Drug use Smoking history Cholesterol levels Obesity High blood pressure Physical inactivity

The Effects of Exercise on CVD

Improved CV fitness and health LBM Strength & Muscular

endurance Stronger heart muscle Heart Rate oxygen to the brain LDL-C HDL-C Delayed development of

atherosclerosis

work capacity Improved peripheral circulation Improved coronary circulation risk of heart attack risk of stroke risk of hypertension Greater chance of surviving a

heart attack Greater oxygen carrying

capacity of blood

Arteriosclerosis

Thickening & hardening of the arteries Hardened, non-elastic arteries do not expand

with blood flow Can cause high blood pressure

High blood pressure + arteriosclerosis = aneurysm Aneurysm in vessel to brain = stroke

Atherosclerosis

Long-term build up of fatty deposits on the interior walls of the arteries (also known as plaque)

Arteries become narrowed, and blood flow through them is decreased

May create a partial or total blockage, causing increased blood pressure, heart attack, or stroke

Responsible for 85% of CV deaths

Peripheral Vascular Disease

Disease of the peripheral vessels Restriction in blood flow usually caused by

arteriosclerosis and atherosclerosis in the vessels of the extremities

Common signs: leg pain, cramping, numbness, tingling, coldness,

and loss of hair to affected limbs

Hypertension

High blood pressure “Silent Killer” Normal blood pressure 120/80 Hypertension 140/90 or above

Heart Attack

Myocardial infarction Artery to the heart becomes blocked or flow

is decreased Can be small or massive Some studies show that exercise increases

collateral circulation

Heart Attack cont…

Symptoms & Warning Signs chest discomfort discomfort in other areas of the upper body shortness of breath other signs

Damaged Heart Muscle

Stroke

“Brain attack” Occurs when vessels supplying blood to the brain

become damaged Types:

Thrombosis Embolism Cerebral Hemorrhage Compression

Stroke cont…

Symptoms & Warning Signs: Sudden numbness or weakness of the face, arm or leg,

especially on one side of the body Sudden confusion, trouble speaking or understanding Sudden trouble seeing in one or both eyes Sudden trouble walking, dizziness, loss of balance or

coordination Sudden, severe headache with no known cure

Risk Factors for Cardiovascular Disease

Cigarette Smoking

Hypertension

Cholesterol

Physical Inactivity

Uncontrollable Risk Factors

Age

Gender

Heredity

Other Contributing Factors

Obesity

Diabetes

Stress

Triglycerides

Risk factors cont…

Additional risk factors for hypertension: Certain ethnic groups Salt

Additional risk factor for strokes and heart attacks in females: Smoking and oral contraceptives increase risk in women

What are your risk factors for CVD????

www.americanheart.org

Obesity

20% or more over ideal body weight Body fat greater than 25% males, and 32%

for females BMI of 30 or more Obesity is associated with an overall

premature death rate Increased risk for diabetes, cardiovascular

disease, colon, and breast cancer

Who is Obese?

97 million people are overweight 30 million are obese Between 1960 and 1994 the prevalence of adult

obesity increased from 13% to 22.5% Twice as many children were overweight in the

1990s as in the 1960s Fat distribution is related to health risks (Apples vs.

Pears)

Causes of Obesity

Caloric intake exceeds caloric expenditure

Genetic predisposition

Glandular disorders

Physiological Response to Obesity

More blood vessels are needed to circulate blood Heart must pump harder, which increases blood

pressure Extra weight can be tough on the musculoskeletal

joints, causing various problems Increases most cancer risks “Yo-yo” dieting

Preventing Obesity

Activity is the optimal way to manage current weight or successfully lose weight

Planned exercise as well as increased lifestyle activity

Maintain a healthy diet throughout your life

Activity & Obesity

2-3% success rate for people who lose weight to actually maintain weight loss

Those who are successful are usually committed to a regular exercise routine

Weight gain occurs with inactivity Even a small weight loss helps increase the

basal metabolic rate

Cancer

Characterized by the uncontrollable growth and spread of abnormal cells

1 in 3 Americans will get cancer in their lifetime 80-90% can be avoided by lifestyle changes (diet,

exercise, smoking, sun exposure) Physical fit individuals have an a decreased risk of

reproductive organ cancers, colon, and rectal cancer

Diabetes

Inadequate insulin production by the pancreas or inadequate utilization of insulin by the cells

Type II diabetes is associated with obesity and adult onset

Obese children and teenagers may be at risk Prevention includes lifestyle changes

Exercise & Diabetes

Exercise controls body fat Exercise improves insulin sensitivity and

glucose tolerance

Low Back Pain

Chronic discomfort due to an injury but most often due to a lack of physical fitness

8/10 Americans will suffer from back related pain Major cause of disability in ages 20-45 in the

United States Causes include improper lifting, faulty work habits,

heredity and disease

Low Back Pain cont…

Prevention includes: staying active using common sense when lifting heavy objects managing weight decreasing occupational risks using proper posture while sitting, standing, or

walking

Exercise & Low Back Pain

Helps enhance posture, balance, strength, and flexibility

Strengthen abdominal muscles Stretch hip flexors and hamstrings Reduce excess weight around the torso and

abdominal region

Osteoporosis

Characterized by low bone density and structural deterioration of bone tissue

Can lead to increase bone fragility and increased risk of fractures to the skeletal structure

“Silent Disease”

Osteoporosis cont…

Childhood and teenage years Peak bone mass is attained at approximately

age 30 Adequate calcium intake and regular

physical activity are critical for young adults

Risk factors - Osteoporosis

Mostly women, but can affect males as well Risk increases with age Small, thin boned women Genetic factor Postmenopausal Caucasian and Asian women Poor diets – lack of calcium and Vitamin D Inactive lifestyles Individuals with eating disorders

Preventing Osteoporosis

Regular physical activity Engage in daily weight bearing aerobic activity Weight training (10-12 reps, 2 sets, 2 X/week)

Calcium Vitamin D Limit caffeine and phosphate containing soda Avoid high protein diets Estrogen replacement therapy

Exercise and Osteoporosis

The stress caused by working against gravity during activity strengthens and causes bones to become more dense

Mental Health Disorders

Occasional or chronic dysfunctional feelings and diminished sense of self-worth which can limit full participation in life

Types of mental health disorders: schizophrenia, depression, bi-polar disorder, general anxiety disorders and panic disorders

1 out of 2 Americans will suffer from some sort of mental health disorder at some point in their lifetime

Exercise and Mental Health Disorders

Exercise has been shown to be effective in treating mild to moderate depression

Strength training and aerobic exercise are equally effective in relieving depression, can reduce anxiety in patients with panic disorder, and can be an important treatment for people with schizophrenia

Exercise and Aging

Aging is a natural and inevitable process Quality of life may be compromised by habits

and lifestyle choices made earlier in life

Exercise and Aging cont…

Chronological age is our true age in years Biological age can be younger than chronological

age with good nutrition, adequate rest on a regular basis, stress management techniques, and consistent exercise

What will be your biological age 10, 20, or 30 years from now?

Prevention of Hypokinetic Conditions

Lifestyle activity is easier to incorporate into a hectic schedule

Planned exercise can be more of a challenge

Planning your Activity Program

Establish why you want to exercise Write down reasonable long-term goals Write down short-term goals that support the long term goals Record the behaviors that need to change in order to support the goals Write in a log: feelings, food, activity, and goal progress Develop a weekly plan for the activity that supports your goals Tell your friends and family about your goals and ask for their support Reward yourself when any goals are met When goals are not met, check your log. What can you change to more

effectively support your goals? Periodically re-evaluate goals.

Summary

CVD, obesity, cancer, diabetes, low back pain, osteoporosis are major hypokinetic diseases

Cigarette smoking, hypertension, high cholesterol, and inactivity are major cardiac risk factors, while age, gender, and genetics are unalterable risk factors

The warning signs of a heart attack include chest discomfort, discomfort in other areas of the upper body, and shortness of breath

The keys to combating obesity include exercise, a healthy diet, and avoiding excess weight gain

Summary cont…

To achieve a high peak bone mass and prevent osteoporosis, incorporate weight bearing physical activity, maintain a diet high in calcium and vitamin D, avoid high protein diets, and limit caffeine and phosphate containing soda.

To prevent low back pain, stay active, manage weight, use common sense when lifting heavy objects, decrease occupational risks, and incorporate proper posture while sitting, standing, and walking.

The following are 4 lifestyle choices that prevent hypokinetic conditions good nutrition, adequate rest, stress management, and exercise.

Local Contacts and Websites

Texas A&M Health Center 845-1511

American College of Sports Medicine

http://www.acsm.org

American Heart Association http://www.americanheart.org