THE ROLE OF PHYSICAL EXERCISE IN FITNESS AND WELLNESS

AKEJEJE SEGUNFITNESS TRAINER

PHYSICAL INACTIVITY : A GLOBAL PUBLIC HEALTH PROBLEM

OBESITYDIABETESCVDS

OBESITY

Obesity is a medical condition in which excess body fat has accumulated over time to the extent that it may have a negative effect on health, leading to reduced life expectancy and/or increased health problems

FAST FACTS ABOUT OBESITY

Obesity has reached epidemic proportions globally, with at least 2.8 million deaths each year 65% of the world’s population live in a country where overweight and obesity kills more people than underweight, globally, 44% of diabetes, 23% of ischaemic heart disease and 7-41% of certain cancers are attributable to overweight and obesityFor an individual obesity is usually the result of an imbalance between calories consumed and calories expended Eating healthy diets and regular physical activity can help prevent and reduce obesity

DIABETES MELLITUSDiabetes Mellitus (DM), commonly referred to as diabetes, is a group of metabolic diseases in which there are high blood sugar levels over a prolonged period its symptoms include frequent urination, increased thirst and increased hunger. If left untreated diabetes can cause many complications, serious long term complications include cardiovascular diseases (CVDs), stroke, chronic kidney failure, foot ulcers, and damage to the eyes

FAST FACTS ABOUT

DIABETES About 347 million people worldwide have diabetes and the global epidemic can be traced back to rapid increases in overweight including obesity and physical inactivityCardiovascular disease is responsible for between 50% and 80% of deaths in people with diabetesDiabetes is predicted to become the 7th leading cause of death in the world by the year 2030 Type 2 diabetes which is the most common type of diabetes accounting for almost 90% of all diabetic cases worldwide can be prevented and drastically reduced with moderate-intensity physical activity and a healthy earting habit

CARDIOVASCULAR DISEASES (CVDS)

Cardiovascular diseases are a group of disorders of the heart and blood vessels they includes;Coronary Heart Disease (CHD). This condition occurs when the flow of oxygen-rich blood to the heart is blocked or reduced by a build-up of fatty material in the coronary arteriesStroke. This is a serious medical condition that occurs when the blood supply to the brain is cut off Peripheral Arteries Disease. This occurs when there’s blockage in the arteries to your limbs especially the legsAortic Disease. The aorta is the largest blood vessel in the body. It carries blood from the heart to the rest of the body the most common type of aortic disease is known as aortic aneurysm where the wall of the aorta becomes weakened and bulges outward and pains are experienced in the chest, back and abdomen

FAST FACTS ABOUT CARDIOVASCULAR DISEASES (CVDS)

CVDs are the number 1 cause of death globally more people die annually from CVDs than from any other causesAn estimated 17.5 million people died from CVDs in 2012 representing 31% of all global deaths of these deaths an estimated 7.4 million were due to coronary heart disease and 6.7 million were due to strokeOver three quarters of cardiovascular deaths take place in low and middle income countries Most cardiovascular diseases can be prevented by addressing behavioural risk factors such as tobacco use, unhealthy diet and obesity, physical inactivity and harmful use of alcohol

THE CONNECTION AND RELATIONSHIP

Cardiovascular diseases

hyperlipidemia

Obesity

Hypertension Sleep

Apnea Arthritis

Insulin Resistance/ hyperinsulinemia

Diabetes

Diabetic Complications

Cardiovascular diseases

Social Disability

LEADING CAUSES OF DEATH

38%

28%

15%

9%

6% 2% 2%

CVDs

cancer

others

respiratory

accidents/poisoning/violence

Diabetes

infectious diseases

THE UNHOLY RELATIONSHIPS BETWEEN OBESITY, DIABETES MELLITUS AND CARDIOVASCULAR DISEASES RESULTS INTO OVER 40% OF ALL TOTAL DEATHS YEARLY AND ITS EXPECTED TO INCREASE IF PREVENTIVE MEASURES ARE NOT TAKEN

ADOPTING A HEALTHY LIFESTYLE LIKE GETTING MORE PHYSICALLY ACTIVE, CONTROLLING TOBACCO USAGE, CONTROLLING EXCESSIVE ALCOHOL CONSUMPTION AND GETTING CLEAN DIETS CAN HELP

CARDIOVASCULAR

DISEASES

DIABETES

MELLITUS

OBESITY

THE ROLE OF REGULAR PHYSICAL ACTIVITY IN A BETTER HEALTH

Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure e.g. exercise and it helps in the following ways

Exercise controls weights hence curbs obesity and overweighingReduce the risk of cardiovascular diseasesReduce the risk of type II diabetes and metabolic syndromeReduce the risk of certain cancersStrengthen the bones and musclesImproves mental health and moodsImproves the ability to do daily activities with easeAnd advertently increase the chances of living a longer and better life

PHYSICAL EXERCISEPhysical exercises are generally grouped into three types, depending on the overall effect they have on the human body:

Aerobic exercises

Anaerobic exercises

Flexibility exercises

AEROBIC EXERCISEAerobic exercise (also known as cardio) is a physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process, it refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Examples of aerobic exercise includes; running, jogging, skipping, swimming, cycling, brisk walks and other designed programs. Recognized benefits of aerobic exercises includes;

Strengthening the muscles involved in respiration to facilitate the flow of air in the lungsStrengthening and enlarging the cardiac (heart) muscle, to improve pumping efficiency Improving circulation efficiency and reducing blood pressureImproved mental health, reduction of stress and lowering the incidence of depression,

ANAEROBIC EXERCISE

Anaerobic exercise (strength and resistance training) is an exercise intense enough to promote strength, speed, power and to build muscles, it consists of brief intense bursts of physical activity such as weightlifting and bodyweight exercises where oxygen demand surpass oxygen supply. Overall health benefits of anaerobic exercises are;

anaerobic exercise helps boost metabolism by building lean muscles. So the more lean muscle mass you have the more calories you can burnProtects joint s and injuriesIncreases body strength, bone strength and density therefore reducing the risks of osteoporosis increases overall energy for everyday intense physical activity provides good physiques, healthy stamina and erect postures

FLEXIBILITY EXERCISE

Flexibility exercises are exercises that increases the range of motion of the joints or the ability of the joints to move freely so as to prevent and reduce the chances of muscle and joint injury. Examples of flexibility exercises are stretches (static and dynamic stretches) yoga and pilates. Benefits of flexibility training includes;

Decreases risk of injury during physical activity:Increases range of motion of joints and musclesReduces muscles soreness after strenuous physical activitiesImproves athletic performance

HOW DO YOU GET PHYSICAL EXERCISE ?

Get a Gym membershipHire a Personal Fitness

Trainer

TAKE CARE OF YOUR BODY IT’S THE ONLY PLACE YOU HAVE TO LIVE IN PERMANENTLY ALL YOUR LIFE