PHYSICAL HEALTH

Physical health is the result of regular exercise, proper diet and adequate recovery from physical exertion. Physical exercise is important not only for physical health but also for the reduction of stress, depression and the ability to cope with rigors of daily life. 

Physical Health Benefits: 

·         Physical activity is important for weight control and the reduction of metabolic type diseases diabetes, cancer, hypertension, heart disease. 

·         Weight loss can be achieved when combined with energy reduction and regular moderate intensity exercise 

·         Physical activity enhances mood and contributes towards a positive self image and improved self confidence  

·         Resistance training is associated with numerous health benefits such as increases in fat free mass, reduction of chronic diseases, reduced stress and osteoporosis 

Recommendations for Health from American College of Sports Medicine  

·         Frequency of training: 3-5 day·wk 

·         Intensity of training: 65%-90% of maximum heart rate (HR _max ) 

·         55-64% of HR_max are most applicable to individuals who are unfit 

·         Duration of training: 20-60 minutes of continuous or intermittent (minimum of 10-minute bouts accumulated throughout the day) aerobic activity 

·         Resistance training: 1 set of 8-10 exercises that conditions the major muscle groups 2-3 day wk 

Facts and Figures 

·         In the UK 23% of adults and 18% children are obese [1] 

·         It is predicted by 2050, 60% of men, 50% of women, 35% of children will be obese [2]  

·         The current cost to the NHS for poor physical health is £4.2 billion and to the UK economy £16 billion [3].  Estimated to rise to £50 billion by 2050 

SUMMARY 

The promotion of health related physical fitness is due to a growing base of scientific evidence that suggests that moderate physical activity can help reduce the risks of heart disease, cancer, hypertension and type II diabetes. With the fact that the human body declines with age and coupled with a sedentary lifestyle can lead to individuals being overweight and increasing their risk to metabolic diseases later in life. To offset health risks, 30 minutes of moderate intensity exercise 3 – 5 days per week is recommended.   

The completion of 30 minutes per day can be achieved by one session of 30 minutes or three sessions of 10 mins which achieves the same health benefits.  However, this is a minimum amount of exercise required for physical health and consistencies of training coupled with changes in lifestyle are essential.  Furthermore, there are significant health benefits for higher intensity fitness programs with measures for both aerobic capacity and muscular performance. 

RECOMMENDATIONS 

·         For health and the prevention of weight gain it is recommended a 3 – 5 day wk of 30 minutes moderate intensity PA 

·         For overweight and obese individuals a minimum of 150 minutes per wk moderate intensity is required for moderate weight loss   

·         A 3 day wk is sufficient for individuals exercising at higher intensities 77 - 90% HR_­max  

·         Long PA sessions are not required.  Multiple bursts of exercise throughout the day can achieve similar results 

·         Increase exercise volume gradually.  Health benefits are proportional to the amount and intensity of exercise 

·         A resistance training program offers increases in fat-free mass, decreases in fat mass and numerous health benefits 

THE RISKS OF POOR PHYSICAL HEALTH 

It is now indicated that the second leading ‘lifestyle cause of death’ second to smoking is physical inactivity.  Poor physical health is a major public health problem in the UK today.  Sedentary living is now linked to numerous diseases and with a high percentage of the UK population being inactive is a major concern to government health authorities.  The findings of the Foresight Report [4] recommended a national priority for tackling obesity in both adults and children.    

Being obese or overweight can lead to increased risks of developing chronic diseases such as heart disease and individuals are more than twice as likely as their normal weight peers to die before the age of 65 [5].  On of the ways to find if you are over weight or obese is to have a Body Mass index (BMI) and waist measurement test.  The measurements include your height and weight and waist circumference measurement which indicates all the major risk factors to your health. 

BODY COMPOSITION MEASUREMENTS 

Research carried out by Blair [6] shows that you can be ‘overweight’, as measured by height weight scales (BMI), yet still be fit and healthy.  This is due to the BMI failing to distinguish between body fat, muscle mass or bone.  However, a BMI greater than 30.0 kg.m^-2 is proven to be associated with greater health risks.  Waist circumference measurements can be used as a lone indicator of health risk because the accumulation of visceral fat in the intra-abdominal region has higher risk factors for metabolic diseases.  Additionally, it can be used in conjunction with BMI to give an accurate assessment of relative risk for premature mortality and morbidity. 

The most accurate predicator of health is the measurement of CR fitness. CR fitness is considered health related because low levels of CR fitness have been associated with a markedly increase risk of premature death from all causes and specifically cardiovascular disease.  Additionally, extensive research carried out by Blair [7] on the  effects of CR  fitness on physical health has shown that only a minimum quantity of PA is required to reduce early mortality rates and improve physical health.   

WEIGHT LOSS 

It has been suggested that average calorific intake has declined in the UK while obesity has increased.  This has led to the conclusion that it is activity and not dieting that is the key to weight control.  Indeed, studies on both animals and humans have shown that when subjects are under or over fed they lose or gain weight respectively but, when they return to normal eating patterns they quickly revert back to their previous weight (Keesey [8]).