The Reduction in All-Cause Mortality Risk with Physical Activity - Essay Example

Week 2: Answer The reduction in all - cause mortality risk with physical activity is most dependent on the leisure time non-vigorous/vigorous physical activity. The reduction of risk depends on the factors such as number of hours of physical activity per week and various physical activities other than walking alone. It is normally suggested that an individual takes up 2.5hours/week of physical activity to reduce all-cause mortality risk. Answer 2: With the increase in volume of the vigorous/non-vigorous physical activity the all-cause mortality risks decreases. Thus there is an inverse linear dose – response relation between volume of physical activity and all-cause mortality rates in men and women. The more the calories spent on the physical activity, the less becomes the risk. This is because, exercise has so many advantages such as regulating blood pressure, lowering cholesterol level, regulating stress levels, improving blood circulation, protection against chronic diseases. The exercise recommended for healthy living is approximately 30-40 minutes of vigorous or non-vigorous physical activity for at least 5 days a week. Answer 3: Studies have proved that long term vigorous exercise training helps in reducing the occurrence of mortality and aids in longevity of life span. Even though non-vigorous exercise training reduces all-cause mortality risks, long term vigorous exercise training increases survival rates and longevity. Age related changes in chromosome changes are slowed down by vigorous exercises. It also increases the function of white blood cells thus giving protection against various diseases. Long term vigorous exercise training helps in controlling and maintaining weight, thus giving protection against diseases such as Cardio Vascular Diseases(CVD), diabetes, stroke, cancer etc. This exercise training is a healthy lifestyle change which helps in reducing mortality and increasing longevity. Week 3: Answer 1: High Density Lipoprotein(HDL) cholesterol is the good cholesterol which cleans out the excess cholesterol adhered to the walls of blood vessels. The excess cholesterol is carried by HDL to the liver for processing. Low Density Lipoprotein(LDL) cholesterol is the bad cholesterol which gets adhered to the walls of the blood vessels. Therefore, the more the HDL cholesterol the less is the risk of coronary art diseases. Regular physical activity of 30 minutes or more helps in increasing the HDL cholesterol level and in decreasing LDL cholesterol levels. To boost the HDL levels, the exercises should be regular and should burn at least 800 to 1200 calories of energy per week. Any aerobic exercise such as jogging, walking cycling can be done regularly to increase the HDL levels. Triglycerides can be reduced to 15-25% by expending a minimum of 1200 calories per week to 2500-3000 calories per week. Answer 2: The benefit of physical activity is often underestimated in the studies of CVD mortality and morbidity because of the efficacy of the pharmacological treatment in controlling blood pressure and lipid levels, thereby preventing CVD. Physical activity also reduces the risk of CVD by controlling blood pressure and lipid levels. Since the same benefit can be achieved without any physical exertion, physical activity as a factor to prevent CVD is underestimated. Answer 3: Strokes can be categorized into ischemic and hemorrhagic stroke. Ischemic strokes happen when there is an interruption of the blood supply to a part of the brain. This causes dis function of the brain in that area. The reasons of ischemic strokes are blood clot obstructing a blood vessel; blood obstructed due to embolus from elsewhere in the body, general decrease in the blood supply. About 87% of strokes which occur are ischemia. Hemorrhagic strokes are caused by the rupture of a blood vessel or by an abnormal vascular structure. Hemorrhagic stroke can be accounted to high blood pressure and aneurysm. Aneurysm is caused when a blood vessel has a weak portion and it ruptures and causes bleeding in the brain. When the amyloid protein gets accumulated in the arteries, it may cause hemorrhagic strokes. It is known that physical activity plays an effective role in reducing the risk of stroke. The risk reduction in stroke can be attained by regular moderately intense physical activity. This is because the physical activity controls the risk factors for stroke such as high blood pressure, cardio vascular disease, diabetes, obesity etc. The occupational and leisure time moderately intense physical activity reduces the risk of total stroke. The risk of ischaemic stroke is reduced by high level occupational physical activity compared to both moderate and inactive occupational level. High level leisure time physical activity reduced the risk against total stroke, haemorrhagic stroke and ischaemic stroke. Answer 4: The benefit of physical activity can be related to many health related risks. The relation between hyper tension and physical activity is more the time spent on the physical activity; less is the risk of developing high blood pressure. Thus, physical activity of nearly 30 minutes per day is necessary for the prevention of high blood pressure. Also, for people who have high blood pressure, 40 minutes of moderate intensity exercise helps in the lowering of systolic and diastolic blood pressure levels. In addition to physical activity, other lifestyle changes which can reduce high blood pressure are Dietary Approaches to Stop Hypertension(DASH) diet, maintaining normal weight, reduction of intake of salt, increasing intake of potassium, limiting alcohol, and smoking cessation. Week 4: Answer 1: Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. In resistance training, musculoskeletal system of the body work against an opposing force. Resistance training is the most prescribed exercise for diabetes. This is because of its benefits to overcome diabetes. Resistance training positively affects insulin resistance, it controls the glucose level, it helps in weight loss and managing required weight, in maintaining lean body mass, improves strength, balance and functional capabilities. Resistance training is better for both prevention and treatment of type 2 diabetes. However, prevention is always better than cure. When persons, who are at a risk of diabetes, engage in resistance training, their strength is improved, weight is maintained, and glucose level is controlled. On the whole it has positive effect on their body so that the risk of diabetes is delayed and in some cases prevented. Answer 2: The micro vascular complications of diabetes are due to excess level of glucose in blood vessels for a prolonged period. The major micro vascular complications are neuropathy (nerve damage), nephropathy (kidney disease) and vision diseases (involves retinopathy, glaucoma, cataract and corneal diseases). Life style changes with regard to physical activity are absolutely necessary for the treatment of diabetes. Exercise improves glucose control, improve lipid levels and improves blood pressure, increases muscle mass which helps to burn extra calories, improves patients response to insulin, helps in weight loss and to maintain required weight, improves blood circulation and reduces the risk of heart disease and stroke. Exercising not only helps to prevent or delay diabetes in persons at risk but also helps in treating diabetic patients. However in diabetic patients, a proper prescription of resistance training and aerobic activity is required. All forms of aerobic exercises which are non-vigorous improve insulin sensitivity and glycaemic control. Elderly persons who cannot perform aerobic exercises can benefit from low intensity exercise program and strength training. Answer 3: According to Knowler et al (2002) to find out whether lifestyle intervention or treatment with metformin prevent or delay the onset of diabetes and to find which one is the effective factor. In his study research is conducted with three groups of participants. The group one was given standard lifestyle recommendations with metformin, the second group with standard lifestyle recommendation with placebo, and the third group with intensive program of life style modification. The participants in the intensive lifestyle intervention were assigned meet the goal of 7% reduction of body weight through healthy low calorie, low fat diet, 150 minutes of moderately intense physical activity and behavior modification. It was interfered that participants in lifestyle intervention had much greater weight loss and could also increase their leisure time physical activity. It was also found that the incidence of diabetes was 39% lower in lifestyle intervention group than in metformin group. Lifestyle intervention ranks first in preventing or delaying diabetes, with one case of diabetes prevented per seven persons treated for three years. This program of lifestyle intervention is an effective health promotion strategy for it aims at preventing or delaying the onset of the diseases, in this case diabetes. Since prevention is always better than cure, it is advisable that everyone with the risk of the diseases, take up to lifestyle intervention under proper medical guidance. Week 5: Answer 1: Measure up campaign gives information about problems relating to increase in weight and the risks associated with the increase of abdominal fat. The physical activity messages in this campaign are to increase the awareness of health risks with respect to weight gains. The campaign gives a general overview of physical activity needed to cut down weight which would help in preventing diseases. There is no clear explanation of physical activity needed for weight loss, for maintaining weight after weight loss etc. The benefits of the information provided is that it helps in awareness in public who are overweight. It gives awareness about risks of diseases with regard to overweight. It might initiate them into physical activity. The risk is that people might resort to any physical activity without proper medical advice. Answer 2: The amount of physical activity to lose and control weight differs greatly between people. For maintaining weight in people who are in healthy weight range, to prevent weight gain, daily physical activity of 45-60 minutes is needed. For a weight loss regime, persons need to exercise for nearly 5 hours/week is necessary. For people who wants to maintain weight after weight loss, nearly 40-90 minutes of physical activity is necessary. The risk of recommending the amount of physical activity is that people might resort to their own training schedule without proper guidance. The type and amount of physical activity needed for individuals differ depending upon their health condition. Hence, it is utmost essential that people consult physicians before taking up an exercise regime on their own. Week 6: Answer 1: Physical activity helps in keeping depression aside. Exercising has physical and psychological benefits and it improves a person’s mood. 30 minutes of exercising per day for three to five days a week helps in improving the symptoms of depression. The physical activity can be anything which the person enjoys. It can be walking, jogging, gardening, cycling etc. Exercising releases neurotransmitters and endorphins which eases depression. It also reduces immune system chemicals which worsen depression. Exercising increases body temperature and calms our body. The psychological and emotional advantages of exercising are make one feel confident, take one’s mind away from worries and negative thoughts, helps in social interaction which helps in improving one’s mood. Answer 2: Several studies have proved that physical activity helps in reducing the risk of so many diseases. Exercising also benefits people from the risk of certain types of cancer. Colon, breast, prostate, pancreatic cancers: Exercising helps in reducing formation of tumors. Exercise helps in controlling weight gain which is a risk factor in hormone related tumors. Exercise also helps in maintaining healthy level of hormones which is a crucial factor in colon, breast cancers. The immune system is made stronger by regular physical activities. This serves as a preventive factor against cancer. Exercising also helps in reducing stress hormones which plays a crucial factor in cancer. Answer 3: Physical activity plays a significant role in a healthy life, irrespective age or gender. Physical activity also accounts of bone health irrespective of age. Bone density increases during childhood phase, pubertal phase and finally attains peak. Exercises during pre-puberty, puberty phase helps in attaining optimal bone density. It helps in increasing the genetic bone mass to the optimal level. Thus we can say physical activity at an early stage helps in attaining maximum bone mass. Exercises during middle ages do not increase bone density but protects against decrease in bone density. Exercise during later age along with calcium and vitamin D tablets helps in slowing the decrease in bone density. Resistance exercises helps in building bones. These strengthening exercises are proved to be helpful even to the very elderly people. Reference List Knowler WC, Barrett-Connor E, Fowler SE, Hamman RF, Lachin JM, Walker EA, Nathan DM.(2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. New England Journal of Medicine. 346:393-403. Retrieved from http://www.nejm.org Bibliography International Osteoporosis Foundation, Exercise, Retrieved September 24,2010, from http://www.iofbonehealth.org/health-professionals/special-topics/exercise-recommendations.html How do you measure up? Retrieved September 24, 2010, from http://www.measureup.gov.au/internet/abhi/publishing.nsf/Content/Home Resistance Training, Retrieved September 24, 2010, from http://www.emedicinehealth.com/strength_training/article_em.htm Prescribing exercise for diabetes, Retrieved September 24, 2010, from http://www.australianprescriber.com/magazine/30/5/130/3 Mayo Clinic. Depression, Retrieved September 24, 2010, from http://www.mayoclinic.com/health/depression-and-exercise/MH00043 Read More