Unit 4: Nutrition and Physical Activity (Cohort 2 Video)
Reading: "Physical Activity and Health" at Centers for Disease Control and Prevention
Identify exercise recommendations for populations - children, adults, adults with weight loss
goals. What recommendations would you give a patient who would like to increase their physical
activity level?
Preschool (3-5): physically active throughout day
Children/adolescents (6-17): 60 mins + of moderately vigorous physical activity/day
Adults: some is better than none. Any amount of mod vigorous activity has health
benefits
Older Adults: weekly phy activity- multicomponent activity that includes balance training w/ aerobic
& muscle-strengthening activity.
During/After Pregnancy: @ least 150 mins of mod intensity aerobic activity/week
Adults w/ chronic conditions/disabilities (if able): @ least 150-300 mins/week of mod intensity
of 75-150 mins/week of vigorous activity
Adults w/ weight loss goals: many need >150 mins of mod intensity activity/week to maintain wt. If
want to lose >5% of body wt/keep wt off, need >300 mins of mod intensity activity/week
What recommendations would you give a patient who would like to increase their physical activity
level?
• Risk of injury is r/t gap between usual & new activity levels.
o Size of this gap is called Amount of Overload.
• Creating a small overload & waiting for body to adapt/recover decreases injury risk.
• Physical activity should be increased gradually over time (no matter the current activity
level) Key Points:
1. Use relative intensity (intensity of activity relative to fitness) to guide level of effort
for aerobic/muscle strengthening
2. Start w/ relatively mod-intensity. Avoid vigorous.
3. First, increase # of mins/session & # days/week of mod intensity. Later increase intensity.
4. Pay attention to relative size of increase activity/week, as this is r/t increased injury risk.
What are health benefits of exercise for those with chronic diseases?
* Overall, decreased anxiety/depression/improved sleep & quality of life.
* For those w/ osteoarthritis: lowers risk of other chronic disease (heart disease/type 2 diabetes)
* For those w/ type 2 diabetes: can decrease chance of developing comorbidities & prevent
risk factors that cause progression of the diabetes
* For those w/ HTN: decreases b/p & risk of cardiovascular mortality
* For those w/ breast/colorectal/prostate cancers: increased activity after diagnosis
substantially lowers risk of dying from their CA
* For those w/ many types of disabilities: activity decreases pain, improves physical fitness,
increases physical function/quality of life
What diseases/conditions are linked to lack of exercise?
Type 2 diabetes, HTN, heart disease, osteoporosis, variety of cancers
How do you calculate a PAL (physical activity level)?
* Physical activity level (PAL) takes into account daily energy expenditure (TDEE) & basal
metabolic rate (BMR)
* Equation written as: PAL = TDEE/BMR
Reading: "Diabetes, Eating and Physical Activity" at National Institute of Diabetes and Digestive and
Kidney Diseases
Identify foods recommended for a diabetic patient
Reading: "Physical Activity and Health" at Centers for Disease Control and Prevention
Identify exercise recommendations for populations - children, adults, adults with weight loss
goals. What recommendations would you give a patient who would like to increase their physical
activity level?
Preschool (3-5): physically active throughout day
Children/adolescents (6-17): 60 mins + of moderately vigorous physical activity/day
Adults: some is better than none. Any amount of mod vigorous activity has health
benefits
Older Adults: weekly phy activity- multicomponent activity that includes balance training w/ aerobic
& muscle-strengthening activity.
During/After Pregnancy: @ least 150 mins of mod intensity aerobic activity/week
Adults w/ chronic conditions/disabilities (if able): @ least 150-300 mins/week of mod intensity
of 75-150 mins/week of vigorous activity
Adults w/ weight loss goals: many need >150 mins of mod intensity activity/week to maintain wt. If
want to lose >5% of body wt/keep wt off, need >300 mins of mod intensity activity/week
What recommendations would you give a patient who would like to increase their physical activity
level?
• Risk of injury is r/t gap between usual & new activity levels.
o Size of this gap is called Amount of Overload.
• Creating a small overload & waiting for body to adapt/recover decreases injury risk.
• Physical activity should be increased gradually over time (no matter the current activity
level) Key Points:
1. Use relative intensity (intensity of activity relative to fitness) to guide level of effort
for aerobic/muscle strengthening
2. Start w/ relatively mod-intensity. Avoid vigorous.
3. First, increase # of mins/session & # days/week of mod intensity. Later increase intensity.
4. Pay attention to relative size of increase activity/week, as this is r/t increased injury risk.
What are health benefits of exercise for those with chronic diseases?
* Overall, decreased anxiety/depression/improved sleep & quality of life.
* For those w/ osteoarthritis: lowers risk of other chronic disease (heart disease/type 2 diabetes)
* For those w/ type 2 diabetes: can decrease chance of developing comorbidities & prevent
risk factors that cause progression of the diabetes
* For those w/ HTN: decreases b/p & risk of cardiovascular mortality
* For those w/ breast/colorectal/prostate cancers: increased activity after diagnosis
substantially lowers risk of dying from their CA
* For those w/ many types of disabilities: activity decreases pain, improves physical fitness,
increases physical function/quality of life
What diseases/conditions are linked to lack of exercise?
Type 2 diabetes, HTN, heart disease, osteoporosis, variety of cancers
How do you calculate a PAL (physical activity level)?
* Physical activity level (PAL) takes into account daily energy expenditure (TDEE) & basal
metabolic rate (BMR)
* Equation written as: PAL = TDEE/BMR
Reading: "Diabetes, Eating and Physical Activity" at National Institute of Diabetes and Digestive and
Kidney Diseases
Identify foods recommended for a diabetic patient
