PHYSICAL ACTIVITY AND DISEASE MANAGEMENT
According to the C.D.C. Centre for Disease Control and prevention. The health benefits of physical activity far outweigh the risks of getting hurt (PERIOD). Regular physical activity is one of the most important things you can do for your health as It can help:
· Control your weight
· Reduce your risk of cardiovascular disease
· Reduce your risk for type 2 diabetes and metabolic syndrome
· Reduce your risk of some cancers
· Strengthen your bones and muscles
· Improve your mental health and mood
· Improve your ability to do daily activities and prevent falls, if you're an older adult
· Increase your chances of living longer
C.D.C (2015)
Common most diseases that can be helped by regular exercise include diabetes and osteoporosis Osteoporosis is a disease where decreased bone strength furthers risk of broken bones. Bones that commonly break include the back bones, the bones of the forearm, and the hip. Typically, no symptoms appear till a break occurs. Bones often weaken to a degree that a break may occur with minor stresses. Acute pain and a decreased ability to carry out normal activities often occurs after a broken bone.
For treatment of osteoporosis performing activities will help you build strength and maintain bone density. There are two types of osteoporosis exercises that are important for building and maintaining bone density
Weight-bearing exercises can be high-impact or low-impact). Muscle-strengthening exercises, activities that engage you to move against gravity while staying upright. High-impact weight-bearing exercises help build bones and keep them strong. If you have broken a bone due to osteoporosis or are at risk of breaking a bone, you may need to avoid high-impact exercises
Activities of high-impact weight-bearing exercises include Dancing, doing high-impact aerobics Hiking, Jogging/running, Tennis.
What happens to bones during exercise?
Bone is a connective tissue that when stressed, deforms as a result of the load. To meet the strain imposed upon the external structure caused by the bending, compressive, torsional loads and the muscular contractions at the tendinous insertion points, osteoblasts migrate to the surface of the bone.
At the point of the strain, immediate modelling of the bone begins. Proteins form a matrix between the bone cells. This causes the bone to become denser due to the calcification process occurring during the growth response to the load.
The new growth occurs on the outside of the bone to allow the manufacture of new cells to continue in the limited space with in the bone itself. This outer layer is commonly known as the periosteum. Adaptations take place at different rates in the body (skull/cranium, vertebral column, ribs, and sternum) and the appendicular skeleton (shoulder, hips, pelvis, and the long bones of the upper and lower body - essentially the arms and legs). This is due to the differences in the bone types - trabecular (spongy) and cortical (compact) bone.
O'DELL, D. (2004)
Low-impact weight-bearing exercise also help keep bones strong and are a safe alternative if you cannot do high-impact exercises Using -step machines Fast walking. Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier.
Walking is ideal for people of all ages and fitness levels who want to be more active. Regular walking has been shown to reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes, asthma, stroke, and some cancers.
From the perspective of obesity prevention, 30 minutes per day will keep most people from gaining the additional weight associated with inactivity," said Cris Slentz, Ph. D of the Duke University research team in a news release. "Given the increase in obesity in the U.S., it would seem likely that many in our society may have fallen below this minimal level of physical activity required. Ulf Ekelund, Heather A Ward, et. al. (2015)
Weight management and exercise
Issues such as being overweight and obesity have become a major public health problem in both developing and developed countries as they are causally related to a wide spectrum of chronic diseases including type II diabetes, cardiovascular diseases, and cancer European Journal of Clinical Nutrition (2010
Most Health Professionals, Doctors, Personal-trainers encourage healthful behaviours to help prevent or manage many chronic medical conditions. Despite an understanding of what constitutes a healthy lifestyle, many patients lack the capacity to adopt these new healthy habits. Medical studies show that adults with common chronic conditions who participate in lifestyle programs experience significant and sustainable improvements in biometric, laboratory and psychosocial outcomes. Mladen golubic MD PHD (2013).
HSCIC Statistics on Obesity, Physical Activity and Diet: England 2015
Some of the Main findings of this report showed there was a marked increase in the proportion of adults that were obese from 13.2 per cent in 1993 to 26.0 per cent in 2013 for men, and from 16.4 per cent to 23.8 per cent for women.
Fewer men than women consumed the recommended five or more portions of fruit and vegetables on the previous day.
A healthy diet with enough calcium and vitamin D helps make your bones strong. Many people get less than half the calcium they need. Good sources of calcium are found in Dairy products low-fat milk, yogurt, and cheese foods with added calcium. Too much saturated fat has also been linked to cardiovascular disease, and too few fruits and vegetables in your nutrition plan is associated with an increased incidence of cancer. Consuming foods from a wide variety of sources helps ensure your body has the nutrients it needs to avoid these health problems. HSCIC (2015)
A nutritious, well-balanced diet – along with physical activity and refraining from smoking – is a key foundation of good health. Healthy eating includes consuming high-quality proteins, carbohydrates, heart-healthy fats, vitamins, minerals and water in the foods you take in while minimizing processed foods, saturated fats and alcohol. The nutrients in the foods you eat support the activities of day-to-day living, protect your cells from damage and aid repair to any cellular damage that might occur. Protein rebuilds injured tissue and promotes a healthy immune system. Both carbohydrates and fats fuel your body, while vitamins and minerals function throughout your body in support of your body’s processes. Without a healthy diet, you might compromise any of these essential functions.
Disease Prevention
Obesity is not the only nutrition-related cause of disease onset and progression. Too much or too little of certain nutrients can also contribute to health issues. For instance, a lack of calcium in your diet can predispose you to developing osteoporosis, or weakening of your bones. By simply achieving a proper weight level, an overweight person can cut their risk of heart disease by up to 25%, reduce their risk of a heart attack by 29%, reduce their risk of diabetes by up to 64%, reduce their risk of having high cholesterol by 33%, reduce their risk of dying from any cause by 16%, cut their risk of osteoarthritis by 12%, reduce their risk of oesophageal cancer by 55%, and cut their risk of having high blood pressure by 44%.Living healthy improves not only the physical wellness of an individual but mental wellness.
Individuals that live a fit and healthy lifestyle tend to feel more comfortable with themselves and how others view them.
The following are common psychological benefits gained through exercise.
· Improved mood
· Reduced stress as well as an improved ability to cope with stress
· Improved self-esteem
· Pride in physical accomplishments
· Increased satisfaction with oneself
· Improved body image
· Increased feelings of energy
· Improved confidence in your physical abilities
Decreased symptoms associated with depression in addition, the strength and stamina of that individual will increase, allowing them to participate in new activities so it pays to be active. And from this Societies have developed infrastructures and initiatives to promote and sustain Healthy living.
Be Healthy- Active Initiatives
Change4Life is a public health programme in England which began in January 2009, run by the Department of Health. It is the country's first national social marketing campaign to tackle the causes of obesity.
Change4Life aims to help families and middle-aged adults make small, sustainable yet significant improvements to their diet, activity levels and alcohol consumption. It uses the slogan "eat well, move more, live longer". Change4Life encourages people to adopt six healthy behavior’s.
5 A Day -suggestions for ways to eat the recommended 5 portions of fruit and veg each day
Watch the salt- advice on reducing the amount of salt eaten each day, ideally keeping it to below 6g for adults
Cut back fat -information about the (mainly saturated) fat found in foods and ways to reduce this
Choose less booze– ways for adults cut down on alcohol consumption to within government lower-risk guidelines
Get going every day – why it’s important to lead an active lifestyle and ways for adults and children to do this cheaply and easily
Eating and sleeping right go a long way to protecting you with the pace of life today factors such as stress and ultimately the way we offload that stress can have a detrimental effect on the body smoking drinking and taking drugs for example.
Drinking too much alcohol can cause bone loss and broken bones and that’s not just down to the fact that your 15 times more likely to be assaulted when under the influence.
Alcohol consumption is a risk factor for many chronic diseases and conditions.
The National Institute on Alcohol Abuse and Alcoholism listed twenty-five chronic diseases and conditions that are entirely attributable to alcohol. Alcohol plays a component-risk role in certain cancers, other tumours, neuropsychiatric conditions, and numerous cardiovascular and digestive diseases. Impacts on diabetes, heart disease and liver function.
Take for instance the case of George Best, without a doubt the most gifted footballer and charismatic individual of recent times also Paul Gascoigne. Both sporting idols whose very public fall from grace and health decline are directly linked to the over use of alcohol (which is a drug). In contrast of this alcohol has been used in a measured way to treat may ailments since the dawn of man. Research has found that moderate alcohol consumption is associated with a reduced risk of type 2 diabetes. However other Observational studies showed consumption of large amounts of alcohol has been related to an increased risk of type 2 diabetes because higher consumption levels may increase body weight, the concentrations of certain fats (i.e., triglycerides) in the blood, and blood pressure
Wannamethee and Shaper (2003).
How stress affects the body
Stress is a body's method of reacting to a challenge. Activating the sympathetic nervous system to the stressful event fight-or-flight response. In- built from ancestral genetics when we needed to be able to hunt fight and defend ourselves from animals. In general, stress describes a negative condition that can affect a person's mental and physical well-being. Stress that continues without relief can lead to, a negative stress reaction. Leading to physical problems including headaches, upset stomach, blood pressure, chest pain and insomnia. Research suggests that stress can also bring on or worsen certain symptoms or diseases.
Effects are further exacerbated when people turn to alcohol, tobacco, or drugs to try to relieve their stress. Unfortunately, instead of relieving the stress and returning the body to a relaxed state, these substances tend to keep the body in a stressed state and cause more problems like depression. Depression is a brain disorder that can lead to much emotional anguish. Changes in how your brain functions also can have a big effect on your body.
Treatments of depression include exercise and in 2007 The N.E.F was commissioned by the Government’s Foresight project on Mental Capital and Wellbeing to develop a set of evidence-based actions to improve personal wellbeing. Their report was drawn from a wealth of experience regarding physical, psychological, and economic literature and from this they developed the 5 ways to wellbeing framework.
Connect
There is strong evidence that indicates that feeling close to, and valued by, other people is a fundamental human need and one that contributes to functioning well in the world.
It’s clear that social relationships are critical for promoting wellbeing and for acting as a buffer against mental ill health for people of all ages.
Be active
Regular physical activity is associated with lower rates of depression and anxiety across all age groups. Exercise is essential for slowing age-related cognitive decline and for promoting well-being.
Take notice
Awareness studies have shown that being aware of what is taking place in the present directly enhances your well-being and savoring ‘the moment’ can help to reaffirm your life priorities. Heightened awareness also enhances your self-understanding and allows you to make positive choices based on your own values and motivations.
Learn
Continued learning through life enhances self-esteem and encourages social interaction and a more active life.
Anecdotal evidence suggests that the opportunity to engage in work or educational activities particularly helps to lift older people out of depression.
The practice of setting goals, which is related to adult learning has been strongly associated with higher levels of wellbeing.
Give
Participation in social and community life has attracted a lot of attention in the field of wellbeing research.
Individuals who report a greater interest in helping others are more likely to rate themselves as happy.
Research into actions for promoting happiness has shown that committing an act of kindness once a week over a six-week period is associated with an increase in wellbeing. NEF (2007)
The University of Toronto review examined whether physical activity is protective against the onset of depression by compiling massive amounts of previous data. Their comprehensive search was conducted up until December 2012 in the following databases: MEDLINE, Embase, PubMed, PsycINFO, SPORTDiscus, and Cochrane Database of Systematic Reviews.
Articles were chosen for the review if the study used a prospective-based, longitudinal design and examined relationships between physical activity and depression over at least two time intervals. A formal quality assessment for each study also was conducted independently by the reviewers. The initial search yielded a total of 6,363 citations. After a thorough selection process, 30 studies were included for analyses. Among these, 25 studies demonstrated that baseline physical activity reduced the risk of subsequent depression.
Much of these studies were of high methodologic quality and provide consistent evidence that physical activity boosts happiness and prevents future depression. There is growing evidence that even very moderate levels of physical activity (e.g. walking 20-30 minutes a day, which adds up to just over two hours per week) can prevent future depression. Christopher Bergland (2013)
Many methods have been developed to combat the effects of inactivity and smoking and similarly initiatives to get people more active amongst the most successful was the 2004 British heart foundations. £4m advertising campaign showing fat oozing out of a smoker's artery. In one month A total of 10,000 people called the charity's smoking healthline and 62,000 visited its website since the TV advert was aired on 1 January. The response showed the BHF was helping people give up,
'War on smoking'
The adverts, which appeared on television, billboards, and on pub beer mats, showed fat dripping out of cigarettes and arteries in a bid to force smokers to link cigarettes with the image of fat in their arteries.
BHF marketing and communications director Betty McBride said: "The response said our campaign has been overwhelming, which shows we are fulfilling our aim to help smokers give up."
Privately-owned internet monitor hitwise.co.uk said the BHF site was the second most visited web site in the healthcare sector in January, behind breastcancer.org.
Those visiting the site also spent an average of nine minutes 19 seconds on it, compared with an average of five minutes for other sites.
"Our intention was to declare war on smoking, not on smokers. I feel that we won a battle in January, but the war goes on," Ms. McBride added.
Public health minister Melanie Johnson said: "These powerful adverts have been a visual wake-up call to everyone about the dangers of smoking and it is encouraging to see they are motivating so many people to quit." BBC NEWS (2004)
STOPTOBER
More than a quarter of a million-people pledged to stub out their last cigarette during the "Stoptober" anti-smoking campaign, the Government said today.
The month-long NHS quit drive, which ran until the end of October, aimed to encourage thousands of Britain's eight million smokers to kick the habit. Research suggests that those who successfully give up for four weeks are five times more likely to stay smoke-free. Health minister Anna Soubry said the £5.7 million campaign had "exceeded expectations".
David Mercer (2012)
In critique of the evidence presented here It would be fair to say this is the beginning and I could rewrite this several times and come up with several varying lots of statistics endings and ways to present a clear correlation between Exercise and its associative benefits. After reflection and study of the most common associated factors that contribute to ill health like excessive drinking smoking and overeating then ultimately management of these. Quite simply exercising regularly, helps your body gets stronger and healthier. You also reduce your risk of hypertension, stroke, certain cancers, Type 2 diabetes and heart disease. A regular exercise routine can strengthen your heart and lungs so they're able to pump blood and deliver oxygen to your body more efficiently. A well-conditioned cardiovascular system doesn't have to work as hard, resulting in a lower resting heart rate and more energy.
So if your feeling inspired after the London Marathon Yesterday here are half a dozen more reasons to keep you motivated to make that start line this time next year.
ITS AN INSIDE JOB. WITH KNOWLEDGE DEDICATION AND PERSEVERANCE AND MOST IMPORTANTLY ACTION.
ANYTHING IS POSSIBLE
