Importance of Physical Activity In Maintaining The Calorie Balance

Dr.Y.Venkata Ramana M.Sc, Ph.D

Scientist - D Dept. Work of Physiology & Sports Nutrition National Institute of Nutrition (ICMR) Hyderabad – 500 007, (A.P), INDIA.

E-mail : [email protected]

CONCEPT OF POSITIVE HEALTH

(HIPPOCRATIC PHYSICIANS – 5 th CENTURY BC) “Positive health requires a knowledge of man’s primary constitution (which today we call genetics) and of the powers of various foods, both those natural to them and those resulting from human skill (today’s processed food).

But eating alone is not enough for health.

There must also be exercise, of which the effects must likewise be known.

The combination of these two things makes regimen, when proper attention is given to the season of the year, the changes of winds, the age of the individual and the situation of his home.

If there is any deficiency in food or exercise the body will fall sick”.

CONCEPTUAL MODEL DESCRIBING THE INTERRELATIONSHIPS PHYSICAL ACTIVITY PHYSICAL FITNESS HEALTH STATUS - WELL BEING - DISEASE - DEATH OTHER FACTORS -GENETICS - LIFE STYLE PA, PINA, NUTRITION, SMOKING, ALCOHOL PHYSICAL & SOCIAL ENVIRONMENT Etc…

THE ENERGY BALANCE EQUATION

The equation for energy balance is

E in

=

E out

. This means that caloric intake equals caloric output. 4

Energy Balance Equation Energy Balance “State in which energy intake, in the form of food and /or alcohol, matches the energy expended, primarily through basal metabolism and physical activity” Positive energy balance Energy intake > energy expended Results in weight gain Negative energy balance Energy intake < energy expended Results in weight loss 5

ENERGY INTAKE Maintenance of Body.Wt & B.Comp

ENERGY OUTPUT ENERGY BALANCE 24hrENERGY INTAKE ASSESSMENT BY Actual Weighment/24hr Recall method Information on Raw food items Cooked foods Individual consumption 24hr. ENERGY EXPENDITURE T A P (Recall method/Actual observation) B M R Energy cost of standard Activities Use of BMR Factors for other activities

COMPONENTS OF ENERGY EXPENDITURE (TO SUGGEST ENERGY ALLOWANCES) B M R -- 8 Hours Sleep D I T GROWTH PHYSICAL ACTIVITY OCCUPATIONAL ACTIVITIES (8 Hours) SEDENTARY MODERATE HEAVY SPORTS TYPE OF EVENT - PHASE OF TRAINING - DURATION - INTENSITY - FREQUENCY DISCRETIONARY ACTIVITIES (8 Hours) OPTIONAL HOUSE HOLD ACTIVITES SOCIALLY DESIRABLE ACTIVITIES PHYSICAL FITNESS FOR HEALTH PROMOTION

ACTIVITY ZONES EXAMPLES OF ACTIVITIES 1. SLEEPING, RESTING, RELAXING.

ENERGY (Kcal/min/60kg) 1.0

2. SITTING, SITTING (LIGHT ACTIVITIES): EATING, READING, WRITING, LISTENING, TALKING.

3. STANDING, STANDING (LIGHT ACTIVITY): WASHING FACE, SHAVING, COMBING, WATERING PLANTS.

1.5

2.3

4. WALKING SLOW), DRIVING, DUSTING, BATHING, DRESSING, MARKETING, CHILDCARE. 2.8

5. LIGHT MANUAL WORK: SWEEPING, CLEANING UTENSILS, WASHING CLOTHS, OTHER HOUSE CHORES.

6. WARM-UP & RECREATIONAL ACTIVITIES, WALKING UP/DOWN STAIRS, CYCLING, FETCHING WATER.

7. MANUAL WORK (MODERATE PACE), LOADING/UNLOADING, WALKING WITH LOAD, HARVESTING, CARPENTRY, PLUMBING.

3.3

4.8

5.6

8 . PRACTICE OF NON-COMPETITIVE SPORT/GAMES, CYCLING (15KMPH), GYMNASTICS, SWIMMING, DIGGING.

9. HIGH INTENSE MANUAL WORK & SPORTS ACTIVITIES – TOURNAMENTS, WOOD CUTTING, CARRYING HEAVY LOADS, RUNNING, JOGGING. 6.0

7.8

The Energy Nutrients

Energy Nutrients (Energy=Calories in Nutrition)

The Total Makes Up Your Daily Caloric Intake Alcohol is a Toxin Adding 7 Calories per Gram Carbohydrates 4 Calories per Gram 60-70% of Calories Type is Very Important Protein 4 Calories per Gram 10-15% of Total Calories Use Protein Calculation for Total Fat 9 Calories per Gram Less than 30% Preferably 20% 9

THE FOOD GUIDE PYRAMID FOR HEALTHY EATING FATS, OILS, SWEETS MILK YOGURT CHEESE NUTS BEANS MEAT FISH POULTRY VEGETABLES FRUITS RICE, CEREALS, BREAD BALANCE DIET - CARBOHYDRATES - FATS - PROTEINS % ENERGY 50 – 55 25 – 30 12 - 15

REVERSE – FOOD PYRAMID OILS SWEETS OILS SWEETS SWEETS OILS MILK YOUGURT CHEESE NUTS BEANS VEGETABLES FRUITS BREAD CEREALS RICE OBESITY

SECULAR CHANGES IN THE CONSUMPTION OF FAT-TO CARBOHYDRATE RATIO

60

Carbohydrate 1940s=1KJ CHO:0.6KJ Fat 1990s= 1KJ CHO:0.9KJ Fat i.e



50% in high Fat Diet Consumption Resulting in OBESITY

50

Fat

40 30 1940 1950 1960 1970 1980 1990 2000

HIGH FAT DIETS AND OBESITY There is considerable evidence, both at the individual and the population level, that obesity is associated with the consumption of a high-fat diet. (Lissner and Heitmann, 1995; AM Prentice, 1995; Bolton Smith, Woodward, 1994; Gibney, 1995; Hill, 1995; Trembley, 1991; Drean, 1988.)

12

13

10 Years Ago

PIZZA

Today 200 calories 6-inch diameter How many calories are in this pizza?

10 Years Ago

PIZZA

Today 200 calories 6-inch diameter 550 calories 12-inch diameter Calorie Difference: 210 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to work in order to burn the extra 350 calories?* *Based on 70kg person

Calories In = Calories Out

If you work for 70 minutes you will burn the extra 350 calories.* *Based on 70kg person

CHEESEBURGER

Today 10 Years Ago 333 calories How many calories are in today’s cheeseburger?

18

CHEESEBURGER

Today 10 Years Ago 333 calories Calorie Difference: 257 calories 590 calories

19

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn the extra 257 calories?* *Based on 70kg person

20

Calories In = Calories Out

If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories.* *Based on 70kg person

21

FRENCH FRIES

10 Years Ago Today 210 Calories How many calories are in today’s portion of fries?

22

FRENCH FRIES

10 Years Ago Today 210 Calories Calorie Difference: 210 Calories 400 Calories

23

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to walk leisurely in order to burn those extra 210 calories?* *Based on 70kg person

24

Calories In = Calories Out

If you walk leisurely for 1 hour and 10 minutes you will burn approximately 210 calories.* *Based on 70kg person

25

BEVERAGE 10 Years Ago Today 85 Calories How many calories are in today’s portion?

26

BEVERAGE 10 Years Ago Today 85 Calories 250 Calories Calorie Difference: 165 Calories

27

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to work in the garden to burn those extra calories?* *Based on 70kg person

28

Calories In = Calories Out

If you work in the garden for 35 minutes, you will burn approximately 165 calories.* *Based on 70kg person

29

30

The BAD news

… 100 extra calories per day 4.05 kg weight gain per year

36500 ÷9000

31

100K.cal

70K.Cal

180K.Cal

45 K.Cal

40K.Cal

100K.cal

85K.cal

70K.cal

45K.cal

70K.cal

100K.cal

70K.cal

110K.cal

90K.cal

45K.cal

45K.cal

110K.cal

45K.cal

160K.cal

180K.cal

70K.cal

45K.cal

70K.cal

70K.cal

99K.cal

80K.cal

140K.cal

45K.cal

35

Concepts of Physical Fitness Lifestyle Approach!

• •

Healthy eating habits A shift in increased physical activity patterns

A simple AND effective method for long-term weight control & Physical Fitness

.

36

WHO Definition of Physical activity

“Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure”.

Physical inactivity, (a lack of physical activity) is an independent risk factor for chronic diseases, and overall is estimated to cause 1.9 million deaths globally.

37

TERMINOLOGY

Physical Activates

: Any body movements produced by muscles that results in Energy expenditure.

Exercise: Physical activity that is planned, structured repetitive and purposeful

.

Physical fitness

: A set of attributes that relate to the ability of people to perform physical activity without fatigue.

Health

: Physical, mental and social well being, not simply the absence of disease.

Health-Related physical fitness

: Components of physical fitness that are associated with some aspects of health.

Ex: Cardio respiratory endurance, Muscular endurance, Muscular strength, Body composition, Flexibility etc ……

Getting in the Exercise Habit

 Begin with a medical checkup.  Experiment with different kinds of exercise and choose several that interest you.  There are exercise options to suit every taste and budget.  Can exercise outdoors, at school or a fitness center, or at home.  Gradually increase exercise from five to ten minutes to 30min to 60min three times a week.

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A Work Out That Works

The word exercise covers a lot of different activities, from walking to weight lifting. The best exercise is any kind that keeps the whole body moving for at least 30 minutes, makes you breathe harder than usual, makes you sweat, and gets your heart beating faster.

A good exercise routine involves the following four things:

Warming up Stretching Conditioning Cooling down/Warm down

40

Types of Exercise

1.Stretching

 Keeps the body flexible and can help prevent injury.

2.Aerobic

 Gives lungs and heart a workout.

 Helps lower the risk of heart disease.  Exercises include walking, jogging, climbing stairs, bicycling, aerobic dance, and swimming.

3.Strengthening Exercises

 Builds strong muscles in the arms, legs, and torso.

41

• Sufficient Flexibility • Adequate Muscular Endurance • Adequate Strength • Cardiovascular Endurance • Healthy Body Composition

42

43

MODERATE 44

MODERATE 45

VIGOROUS physical activities include: 46

VIGOROUS physical activities include: 47

48

• • • •

• •

•

Increases energy expenditure beyond BMR Varies widely among individuals More activity, more energy burned Fat use is enhanced with regular physical activity Lack of activity is the major cause of obesity and other health related problems Duration and regularity are important Make it a part of a daily routine 49

 Exercise does so many great things, improves Physical and physiological efficiencies.

4000 3500 3000 2500 2000 1500 1000 500 yvr et al 0 L1 L2 L3 L4 L5 L6 L7 L8 L9 L10 R1 R2 R3 R5 R10 R20

Load

51

yvr et al 250 200 150 100 50 250 200 150 100 Ряд3 Ряд1 Ряд2 50 0 L1 L2 L3 L4 L5 L6 L7 L8 L9 L10 R1 R2 R3 R5 R10 R20 0 Load 52

yvr et al 10 4 2 8 6 18 16 14 12 0 T P O2 pul(ml/beat) PP O2 pul(ml/beat) CP O2 pul(ml/beat) L1 7,32 7,18 7,57 L2 9,1 8,87 9,01 L3 10,23 9,96 10,19 L4 10,34 9,65 10,94 L5 11,41 11,42 12,15 L6 13,38 12,4 13,53 L7 13,75 13,92 14,66 L8 L9 14,93 15,34 15,53 L10 16,51

Load

53

25 20 15 10 5 0 T P O2-WR(Ml/watt) PP O2-WR(Ml/watt) CP O2-WR(Ml/watt) yvr et al L1 22,69 17,65 17,5 L2 18,34 14,27 13,85 L3 14,36 11,68 11,27 L4 14,36 10,23 10,11

Load

L5 11,73 9,46 9,6 L6 11,4 9,05 9,48 L7 10,71 8,93 8,99 L8 9,52 9,25 8,91 L9 8,56 L10 8,64 54

 Exercise is a simple solution for stress, weight problems, depression, boredom, and conditioning of the heart .

 It builds self-confidence and self esteem and feels great.

 Most people have two complaints about exercise .

1. It's boring!

2.It hurts!

… it's probably because you haven't tried enough different activities to find one that you enjoy. Give yourself and your body a chance to discover that you get more fun from moving then from sitting around.

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Physical activity – energy exp.

56

Physical activity – energy exp.

57

Physical Activity Physical Fitness Health Longevity

59

With a little planning & physical activity,

60

62

Sweet dish

Badam halwa Balushahi Burfi 1pc Fruit jelly Gujia Gulab jamun 1 Imrati 1 Jalebi Kalkal Mysore pak Nankhtai Petha 1pc Pinni Rasgulla 1

Caloric value Portion size(g)

Energy(Kcal) 100 100 25 100 570 469 100 75 100 25 40 100 100 100 500 100 200 412 350 357 100 50 100 30 584 83 490 100 63

Nutritive value of some Indian Sweets/Desserts – continued….

Sweet dish

Shakarpara Sohan halwa Suji halwa Sweet appam Sweet kolkattai Yela adai Besan laddu Carrot halwa Coconut barfi Kaju Rolls Kheer rice Kulfi malai Kulfi mango Malpua Sandesh Shrikhand Til laddu

Caloric value Portion size(g) Energy(Kcal)

100 100 570 400 100 100 100 136 250 194 100 40 135 30 14 150 75 70 40 7 105 20 232 315 460 157 83 345 210 147 342 30 465 55 64

Kpm/min 1400 1200 1000 TRAINING LOAD 995 884 826 20% 7% 1138 913 727 47% 26% 1096 866 63% 29% 800 600 0 400 SP LD MD Kpm/min 2400 15% WR Max 32% 2200 4.3% 18% 37% 23% 2000 2319 2211 2147 1800 2099 1973 1935 1600 2013 1676 1571 1400 SP LD MD 2.2 F 2.5 F 2.6 F

SP LD MD

60 VO 2 Max O 2 ml/Kg. Bwt 10% 13% 4.7%

1537 1833 1756

50 4%

1155 703 1410 722 1356 666

K.Cal/Day’s Training 40 30 20 52.1

49.4 47.6

57.9

53.6

51.2

9% 11% 15.4%

SP LD MD

10 13% 8% 58.8

56.4

52.1

1585 1500 1452 1423 1328 1282

24h BMR (K.Cal)

1404 1299 1216

0 4000 3600 3200 SP Energy Exp. (K.Cal/d) 30% 13% LD 42% MD 48% 20% 27%

SP 54 49 43 LD 67 58 49 MD 66 58 47

2800 2400 3410 2981 2630 3597 3064 2554 3483 2989 2360 TDEE (Kcal/Kg. B.wt) 2000 SP LD MD YVR et al T.P

P.P

C.P