Increasing Physical Activity

Question 1

What is physical activity

Answer 1

Moving around innit

Any bodily movement produced by skeletal muscles that results in energy expenditure

Question 2

What determines how much energy is expended in a certain category of physical activity?

Answer 2

Energy expended is a product of FITT
• Frequency
• Intensity (effort)
• Time
• Type

Question 3

What constitutes exercise? give some examples.

Answer 3

Physical activity that is planned and structured and often improves an area of physical fitness
– Walking 
– Running 
– Cycling 
– Aerobics 
– Yoga
– Tai Chi
– Resistance exercise

Question 4

What is the difference between activity and fitness?

Answer 4

Physical activity through adaptations and improvements, leads to physical fitness

eg
Occupational tasks -> Muscular strength

Question 5

What is the effect of low volume activity on mortality? (92 min per week (95% CI 71–112) or 15 min a day (SD 1·8))

Answer 5

14% reduced risk of all-cause mortality.

• Every additional 15 min of daily exercise beyond 15 min a day
– reduced all-cause mortality by 4%
– reduced all-cancer mortality by 1%
– benefits were applicable to all age groups and both sexes, and with cardiovascular disease risks
• Inactivity had a 17% increased risk of mortality compared with to low-volume group.

Question 6

What does physical activity do after cancer diagnosis?

Answer 6

....increases performance
....is antidepressive
....increases mental health
...enhances function
....enhances
social reintegration

Question 7

Discuss physical activity and type 2 diabetes

Answer 7

• 3-4% of UK population (underdiagnosed)
• 80% preventable with lifestyle changes (exercise & healthy
diet)
• Inverse-dose relationship Physical activity and T2 DM risk (each ↑ in energy expenditure of 500 kcal.wk-1 = 6% ↓ in risk)
• Diet and physical activity as effective as drugs in preventing type 2 diabetes

Question 8

What are the UK CMO Guidelines 2019 on physical activity?

Answer 8

Recommended:
150 mins moderate intensity exercise a week
Or
75 mins vigorous intensity exercise a week
Build strength at least 2 days a week
Minimise sedentary time
In older folk, improve balance 2 days a week

Question 9

Where can I find info on physical activity guidelines for:
Birth to 5 years
5-18 years
Disabled adults
Pregnant women
Women after childbirth
Adults (19-64 year old)
Older adults (65 years and over)?

Answer 9

https://www.gov.uk/government/publications/physi cal-activity-guidelines-infographics

Question 10

Discuss physical activity in UK population

Answer 10

• Physical inactivity is responsible for one in six UK deaths (equal to smoking) and is estimated to cost the UK £7.4 billion annually (including £0.9 billion to the NHS alone).
• UK population is around 20% less active than in the 1960s. If current trends continue, it will be 35% less active by 2030.
• Around 1 in 3 (34%) of men and 1 in 2 (42%) of women are not active enough for good health.
• Men are more likely to report being active at the recommended level than women.
• Physical activity varies with age and life stage. People tend to get less active with age, especially in older years.
• And people with disabilities or long-term conditions are twice as likely not to be active enough for good health.

Question 11

Why should I care abt this stuff?

Answer 11

“One in four people would be more active if advised
by a healthcare professional so this presents a unique
opportunity for you to support people to be more
active.”

Question 12

How should you speak to patients abt physical activity?

Answer 12

• Person-centred physical activity advice
• A person-centred conversation means
– you must build rapport and express empathy
– emphasise personal responsibility, as only they can choose to be more active.