Physical activity decreases the risk of chronic diseases
Obesity
o Decrease fat mass
o Maintains lean body mass
o Helps control weight
Cardiovascular disease
o Strengthens the heart
o Improves blood lipids and slows atherosclerosis
o Helps maintain healthy blood pressure
Type 2 DM
o Enhances insulin sensitivity
o Helps control weight
Bone and joint health
o Strengthens bones and prevents osteoporosis
o Strengthens joints
Cancers
o Prevents colon and breast cancers
Other benefits of physical activity
Improves fitness patterns
Improves stress, anxiety, and can promote better mental health
During pregnancy, it helps maintain mom’s fitness, muscle tone, and
control weight gain.
o Also decreased risk of C-section and shorter labour as well as
improved post-natal recovery
Canadians do not get enough physical activity (only 22% are physically
active)
On average, Canadian adults (18-79) spend a total of 4 hr 11min per
day being active and the majority of that was in light activity (the
remaining was in MVPA)
On average, Canadian adults spent 9hr 48min of their waking hours
being sedentary.
ParticipAction
Vision: A Canada where PA is a vital part of everyday life.
Mandate: As Canada’s premier PA brand, ParticipAction helps
Canadians sit less and move more through innovative engagement
initiatives and thought leadership.
,Canadian Kids: D – in overall PA and F in Sedentary behaviours
Canadian PA Guidelines (18-64 yrs)
At least 150min of MVPA aerobic PA per week (in bouts of 10 min or
more)
Add muscle and bone strengthening activities using major muscle
groups at least 2 days per week
*MPA = brisk walk/bike ride; VPA = jogging/cross country skiing*
*MPA = sweat a little, breathe harder; VPA = sweat a lot, out of breath*
Performing at least 150 minutes of exercise a week can reduce the risk of:
Premature death
Heart disease
Stroke
High BP Sweat: MVPA
Certain cancers 60 min/day w/ a variety of
Type 2 DM activities
Osteoporosis VPA and strength at least 3
Overweight and obesity days a week
Step: LPA
Several hours and structured
and unstructured LPA
Sleep:
Uninterrupted 9-11 hr/night
for 5-13 years
8-10 hr/night for 14-17 years
(w/ consistent bedtime and
wake up)
6-8 hr/night for adults is ideal
Sit: Sedentary Behaviours
No more than 2 hours/day of
recreational screen time and
limited to sitting for extended
periods
,Human Movement includes both sedentary behaviour and PA, both being
influenced by physiological attributes
Discretionary = what you choose to do, like scroll through the internet, watching tv etc
Non-discretionary = do not have full control over (driving to work, sitting in class)
Leisure = going to the gym, going for a run, what you choose to do
Household domestic self-care = cleaning the house, mowing the lawn, shoveling snow
Occupation = fast food, construction worker
Transport = do you walk, bike, take subway/bus
The health enhancing aspects of human movement include all 4 types
of PA and their outcomes
o Energy expenditure outcomes include BMR, thermogenesis and
activity-related energy expenditure
o Physical fitness outcomes include cardiorespiratory, muscular
fitness, flexibility, balance and body composition
Definition of PA:
o “The behaviour that involves human movement, resulting in
physiological attributes including increases energy expenditure
and improved physical fitness” Gabriel et al., 2012
Physical Activity Framework
We need to consider the nature of PA as a complex and
multidimensional behaviour
o How this might impact someone’s perception of their own PA.
, When creating tools to measure PA, it is important to consider what
will be included and what will be omitted (affects the interpretation)
Nutrition Trends
Gluten free diet
o Gluten is a protein found in wheat, rye, and barley
It acts as a glue in pasta, breads etc and other items such
as cosmetics (hair conditioner and shampoo)
o In those with celiac disease, gluten causes autoimmune
response that attacks the lining of the small intestine.
Can lead to weight loss, anemia, nutrient deficiencies, and
delayed growth
Treatment involves avoiding gluten
o Recently many people have been exhibiting ‘gluten intolerance’
Gas, bloating, diarrhea, headaches, fatigue, etc.
o Research is mixed! Some studies reveal that gluten may play a
role in altered gut fermentation and other symptoms, where
others show that is may be detrimental to health, as you are
minimizing intake of key nutrients such as iron, calcium, fibre,
folate, etc.
IBS = low FODMAP diets
o Current recommendation: follow a gluten free diet only if you
have celiac, if experiencing ‘gluten intolerance’, consider
limiting gluten or trying different diets
Paleo Diet
o “ancestor diet”
o Believes that human genetics have not evolved enough over the
last 10000 years to digest certain foods
o Anthropological studies suggest little to no evidence of today’s
chronic diseases (eg. Obesity, CVD, diabetes), joint problems
and dental cavities
o Includes: meat, fish, vegetables and fruit, and nuts, etc.
o Avoid: foods that come from agriculture (grains, dairy, sugar,
salt, processed foods)
o Legumes are TOXIC due to their lecithin content (anti-nutrient)
Are the really?
Obesity
o Decrease fat mass
o Maintains lean body mass
o Helps control weight
Cardiovascular disease
o Strengthens the heart
o Improves blood lipids and slows atherosclerosis
o Helps maintain healthy blood pressure
Type 2 DM
o Enhances insulin sensitivity
o Helps control weight
Bone and joint health
o Strengthens bones and prevents osteoporosis
o Strengthens joints
Cancers
o Prevents colon and breast cancers
Other benefits of physical activity
Improves fitness patterns
Improves stress, anxiety, and can promote better mental health
During pregnancy, it helps maintain mom’s fitness, muscle tone, and
control weight gain.
o Also decreased risk of C-section and shorter labour as well as
improved post-natal recovery
Canadians do not get enough physical activity (only 22% are physically
active)
On average, Canadian adults (18-79) spend a total of 4 hr 11min per
day being active and the majority of that was in light activity (the
remaining was in MVPA)
On average, Canadian adults spent 9hr 48min of their waking hours
being sedentary.
ParticipAction
Vision: A Canada where PA is a vital part of everyday life.
Mandate: As Canada’s premier PA brand, ParticipAction helps
Canadians sit less and move more through innovative engagement
initiatives and thought leadership.
,Canadian Kids: D – in overall PA and F in Sedentary behaviours
Canadian PA Guidelines (18-64 yrs)
At least 150min of MVPA aerobic PA per week (in bouts of 10 min or
more)
Add muscle and bone strengthening activities using major muscle
groups at least 2 days per week
*MPA = brisk walk/bike ride; VPA = jogging/cross country skiing*
*MPA = sweat a little, breathe harder; VPA = sweat a lot, out of breath*
Performing at least 150 minutes of exercise a week can reduce the risk of:
Premature death
Heart disease
Stroke
High BP Sweat: MVPA
Certain cancers 60 min/day w/ a variety of
Type 2 DM activities
Osteoporosis VPA and strength at least 3
Overweight and obesity days a week
Step: LPA
Several hours and structured
and unstructured LPA
Sleep:
Uninterrupted 9-11 hr/night
for 5-13 years
8-10 hr/night for 14-17 years
(w/ consistent bedtime and
wake up)
6-8 hr/night for adults is ideal
Sit: Sedentary Behaviours
No more than 2 hours/day of
recreational screen time and
limited to sitting for extended
periods
,Human Movement includes both sedentary behaviour and PA, both being
influenced by physiological attributes
Discretionary = what you choose to do, like scroll through the internet, watching tv etc
Non-discretionary = do not have full control over (driving to work, sitting in class)
Leisure = going to the gym, going for a run, what you choose to do
Household domestic self-care = cleaning the house, mowing the lawn, shoveling snow
Occupation = fast food, construction worker
Transport = do you walk, bike, take subway/bus
The health enhancing aspects of human movement include all 4 types
of PA and their outcomes
o Energy expenditure outcomes include BMR, thermogenesis and
activity-related energy expenditure
o Physical fitness outcomes include cardiorespiratory, muscular
fitness, flexibility, balance and body composition
Definition of PA:
o “The behaviour that involves human movement, resulting in
physiological attributes including increases energy expenditure
and improved physical fitness” Gabriel et al., 2012
Physical Activity Framework
We need to consider the nature of PA as a complex and
multidimensional behaviour
o How this might impact someone’s perception of their own PA.
, When creating tools to measure PA, it is important to consider what
will be included and what will be omitted (affects the interpretation)
Nutrition Trends
Gluten free diet
o Gluten is a protein found in wheat, rye, and barley
It acts as a glue in pasta, breads etc and other items such
as cosmetics (hair conditioner and shampoo)
o In those with celiac disease, gluten causes autoimmune
response that attacks the lining of the small intestine.
Can lead to weight loss, anemia, nutrient deficiencies, and
delayed growth
Treatment involves avoiding gluten
o Recently many people have been exhibiting ‘gluten intolerance’
Gas, bloating, diarrhea, headaches, fatigue, etc.
o Research is mixed! Some studies reveal that gluten may play a
role in altered gut fermentation and other symptoms, where
others show that is may be detrimental to health, as you are
minimizing intake of key nutrients such as iron, calcium, fibre,
folate, etc.
IBS = low FODMAP diets
o Current recommendation: follow a gluten free diet only if you
have celiac, if experiencing ‘gluten intolerance’, consider
limiting gluten or trying different diets
Paleo Diet
o “ancestor diet”
o Believes that human genetics have not evolved enough over the
last 10000 years to digest certain foods
o Anthropological studies suggest little to no evidence of today’s
chronic diseases (eg. Obesity, CVD, diabetes), joint problems
and dental cavities
o Includes: meat, fish, vegetables and fruit, and nuts, etc.
o Avoid: foods that come from agriculture (grains, dairy, sugar,
salt, processed foods)
o Legumes are TOXIC due to their lecithin content (anti-nutrient)
Are the really?
