The following
program presents principles
00:00:01.98\00:00:02.95
designed to promote good
health and is not intended
00:00:02.96\00:00:05.11
to take the
place of personalized
00:00:05.14\00:00:06.62
professional care.
The opinions and ideas
00:00:06.65\00:00:09.62
expressed are
those of the speaker.
00:00:09.65\00:00:11.27
Viewers are
encouraged to draw their own
00:00:11.55\00:00:13.59
conclusions about the
information presented.
00:00:13.62\00:00:16.00
Our hearts pump 42
million gallons of blood
00:00:36.89\00:00:40.14
during the course
of a normal life time.
00:00:40.47\00:00:42.43
Unfortunately for
many engaging in unhealthy
00:00:43.99\00:00:48.14
lifestyle habits can
prematurely cut short
00:00:48.17\00:00:51.14
the work of this
magnificent pumping machine.
00:00:51.50\00:00:53.90
Hello and welcome
to Wonderfully Made.
00:00:55.06\00:00:57.56
My name is Don
Morgan and I'm a professor
00:00:58.40\00:01:01.35
in the department
Health and Human Performance
00:01:01.38\00:01:03.66
at Middle
Tennessee State University.
00:01:03.98\00:01:06.16
This is the ninth in a
series of health programs
00:01:07.10\00:01:10.86
aimed at
underscoring the foundational
00:01:10.89\00:01:13.66
role of physical
activity in achieving
00:01:13.69\00:01:16.28
and maintaining good health.
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In today's
program, we're going to be
00:01:18.63\00:01:21.52
discussing the
relationship between sedentary
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living and heart
diseases and we'll examine
00:01:24.12\00:01:27.70
how a regular
program of physical activity
00:01:27.73\00:01:30.19
can help strengthen your heart
00:01:30.51\00:01:32.13
and reduce heart disease risk.
00:01:32.83\00:01:35.05
Heart disease also
known as cardiovascular
00:01:36.85\00:01:40.39
disease is the
leading killer of people
00:01:40.42\00:01:43.72
in United States and
other developed countries
00:01:43.75\00:01:46.41
around the world.
00:01:46.53\00:01:47.50
Latest estimates from the
00:01:48.97\00:01:50.30
America heart
association indicate
00:01:50.33\00:01:52.34
that heart
disease was the underlying
00:01:52.63\00:01:54.97
or contributing
cause of over one million
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four hundred
thousand deaths in 2003.
00:01:58.72\00:02:01.92
One in three adult
men and women have some
00:02:03.21\00:02:07.18
form of cardiovascular disease
00:02:07.21\00:02:09.05
and 64% of US
adults have one or more
00:02:09.42\00:02:14.64
cardiac risk
factors, from a financial
00:02:14.67\00:02:18.68
perspective the combined
direct and indirect costs
00:02:18.71\00:02:22.79
of heart disease
in 2006 are estimated
00:02:22.82\00:02:27.18
to be a staggering $403 billion.
00:02:27.21\00:02:31.57
As shown in the
following graphic,
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heart disease isn't just
a single health disorder,
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but rather it's a
general name for over
00:02:38.80\00:02:42.03
20 different heart
and blood vessel diseases.
00:02:42.06\00:02:45.17
Before discussing
the processes which
00:02:46.74\00:02:48.84
contribute to heart disease,
00:02:48.87\00:02:50.39
it's important
to define the terms
00:02:50.90\00:02:53.27
arteriosclerosis
and atherosclerosis.
00:02:53.73\00:02:57.31
Arteriosclerosis are
hardening of the arteries
00:02:58.65\00:03:02.21
is a condition in
which blood vessels thicken
00:03:02.58\00:03:05.56
and lose their elasticity.
00:03:06.14\00:03:08.00
Atherosclerosis is
a pathological form
00:03:09.42\00:03:12.70
of arteriosclerosis,
where the inner layers
00:03:12.73\00:03:16.90
of the blood
vessels walls become thick
00:03:16.93\00:03:18.90
and irregular, because
of the deposits of fat,
00:03:18.93\00:03:22.03
cholesterol and
other substances.
00:03:22.47\00:03:25.22
As this atherosclerotic
plaque grows over time
00:03:26.14\00:03:29.93
blood flow can
gradually decrease diminishing
00:03:31.10\00:03:34.86
the oxygen supply to the heart.
00:03:34.89\00:03:36.78
The atherosclerotic
plaque can also become
00:03:38.24\00:03:41.09
calcified and
develop cracks or ulcers
00:03:41.12\00:03:44.90
leading to blood clots
that can obstruct blood
00:03:45.42\00:03:48.26
vessels in the heart.
00:03:48.29\00:03:49.48
When certain areas of
the heart are deprived
00:03:51.31\00:03:53.89
of adequate
blood flow and oxygen,
00:03:53.92\00:03:55.88
an uncomfortable
pressure, fullness,
00:03:56.84\00:03:59.50
squeezing or pain in
the center of the chest
00:03:59.53\00:04:02.85
called angina
pectoris can result
00:04:03.57\00:04:06.65
a heart attack or
myocardial infarction
00:04:07.95\00:04:11.21
occurs when part
of the heart dies
00:04:11.78\00:04:14.39
or is permanently
damaged due to a lack
00:04:14.42\00:04:17.69
of blood supply and oxygen.
00:04:17.72\00:04:19.96
While the
clinical manifestations of
00:04:22.23\00:04:24.08
cardiovascular
disease usually appear later
00:04:24.11\00:04:27.16
in adulthood.
Mounting evidence suggests
00:04:27.19\00:04:30.36
that their genesis
occurs in early in life.
00:04:30.39\00:04:33.02
Autopsies of youth,
who died in accidents
00:04:34.60\00:04:37.29
have conformed the
presence of fatty streaks
00:04:37.52\00:04:40.22
in the arteries of
children as young as
00:04:40.58\00:04:42.74
3 years of age. In
another autopsy study
00:04:42.77\00:04:47.02
involving over 1000
males and 360 females,
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who died between
the ages of 15 and 34,
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individual
differences in the severity of
00:04:55.03\00:04:58.07
atherosclerosis
were linked to factors
00:04:58.10\00:05:01.14
such as blood fat
levels and lifestyle habits.
00:05:01.17\00:05:04.35
The incidence of
atherosclerosis in
00:05:05.67\00:05:08.06
10-15 year olds,
while only 7% rises
00:05:08.09\00:05:13.25
to 14% at 15-20 years of age
00:05:13.28\00:05:16.98
a relative increase of 100%.
00:05:17.45\00:05:20.41
Many young people
also display a number
00:05:22.15\00:05:24.39
of risk factors for
heart disease such as elevated
00:05:24.42\00:05:27.76
cholesterol levels and obesity,
00:05:27.79\00:05:30.39
taken together these
findings provide support
00:05:31.99\00:05:35.58
for the notion that
adopting and maintaining
00:05:35.61\00:05:38.72
a healthy lifestyle
early in life may yield
00:05:38.75\00:05:42.31
significant long
term health dividends
00:05:42.34\00:05:45.05
for the older adult.
This next graphic displays
00:05:45.47\00:05:50.77
a list of major risk factors for
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coronary artery
disease used by the
00:05:52.94\00:05:55.97
American college of
sports medicine to classify
00:05:56.00\00:05:59.35
a person's heart
disease risk prior to starting
00:05:59.38\00:06:01.99
an exercise program.
The first risk factor
00:06:02.25\00:06:06.42
on the list is family history,
00:06:06.45\00:06:08.60
if you have a family
history of heart attack
00:06:09.83\00:06:12.32
or sudden death
before the age of 55,
00:06:12.71\00:06:15.68
an father or other
male first degree relative
00:06:16.16\00:06:19.38
like a brother or
before the age of 65
00:06:19.72\00:06:23.45
in a mother or
female first degree relative
00:06:23.48\00:06:26.43
like a sister.
The risk of premature
00:06:26.75\00:06:30.16
coronary heart
disease is 2-5 times higher
00:06:30.19\00:06:34.12
than persons
with no family history
00:06:34.50\00:06:36.71
of heart disease.
The second risk factor
00:06:36.74\00:06:40.61
is being a
current cigarette smoker
00:06:41.18\00:06:43.20
or having quit
cigarette smoking within
00:06:43.75\00:06:45.91
the past six months.
The third risk factor
00:06:45.94\00:06:50.49
for heart disease
is hypertension or
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high blood pressure.
Criteria for hypertension
00:06:53.78\00:06:58.12
include taking
blood pressure medicine,
00:06:58.15\00:07:00.39
having a systolic blood pressure
00:07:01.07\00:07:02.95
which is the top
number in blood pressure
00:07:03.28\00:07:05.40
reading greater
than or equal to 140 mmHg
00:07:05.43\00:07:10.33
or obtaining a
diastolic blood pressure
00:07:11.20\00:07:13.64
or the lower
number in a blood pressure
00:07:14.39\00:07:16.22
reading greater
than or equal to 90 mmHg
00:07:16.33\00:07:21.36
The fourth positive
risk factor for heart disease
00:07:23.10\00:07:25.84
is dyslipidemia or
abnormal blood fat levels.
00:07:26.06\00:07:30.32
The defining criteria
for dyslipidemia include
00:07:31.83\00:07:34.85
LDL cholesterol
levels greater than
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130 milligrams per deciliter.
00:07:37.55\00:07:39.95
HDL cholesterol levels less than
00:07:40.51\00:07:43.19
40 milligrams per deciliter or
00:07:43.22\00:07:46.32
total cholesterol
levels greater than
00:07:46.45\00:07:48.36
200 milligrams per deciliter.
00:07:48.39\00:07:50.61
If total cholesterol
is all that's available
00:07:51.07\00:07:54.35
from blood work analysis.
00:07:54.64\00:07:56.40
The fifth risk factor
is impaired fasting glucose
00:07:58.20\00:08:01.96
or having fasting
glucose levels that are greater
00:08:02.72\00:08:05.69
than or equal to 100
milligrams per deciliter.
00:08:05.72\00:08:09.56
The next risk factor is obesity,
00:08:10.96\00:08:13.48
while there are many
ways to quantify obesity
00:08:14.61\00:08:17.29
the criteria used here
by the American college
00:08:17.91\00:08:20.87
of sports medicine are
having a body mass index
00:08:20.90\00:08:24.33
of greater than 30 kg/m2 or
00:08:24.36\00:08:28.74
having waist growth
greater than 40 inches
00:08:28.77\00:08:31.20
in men or 35 inches in women.
00:08:31.23\00:08:34.30
The last positive risk
factor for heart disease
00:08:36.13\00:08:38.97
and the one that
we're highlighting today
00:08:39.43\00:08:41.92
is a sedentary lifestyle,
00:08:43.11\00:08:44.63
based on the 1996,
Surgeon General's Report
00:08:46.51\00:08:49.37
on Physical Activity and Health.
00:08:49.40\00:08:51.14
It's recommended that
a minimum of 30 minutes
00:08:51.90\00:08:54.91
of moderate physical
activity be accumulated
00:08:54.94\00:08:58.47
on most days of the week.
00:08:58.50\00:09:00.10
According to the
American Heart Association
00:09:02.01\00:09:04.20
the chance of having
a heart attack increases
00:09:04.61\00:09:07.75
proportionately with
the number of heart disease
00:09:07.78\00:09:10.88
risk factors that a
person has often heart disease
00:09:10.91\00:09:16.11
can be present in a
person who has several
00:09:16.14\00:09:18.34
risk factors, whose
values are only slightly
00:09:18.37\00:09:21.78
abnormal, clearly
some risk factors like
00:09:21.81\00:09:27.43
family history,
age and being male
00:09:27.46\00:09:30.17
cannot be altered.
However, the remaining
00:09:30.76\00:09:35.46
risk factors can be
influenced by making
00:09:35.49\00:09:37.89
positive lifestyle
choices. For example,
00:09:37.92\00:09:41.70
quitting cigarette
smoking can decrease
00:09:42.30\00:09:44.84
heart disease risk by 50-70% in
00:09:44.87\00:09:48.79
a five-year period and
becoming physical active
00:09:48.82\00:09:52.38
can lower heart
disease risk by 45%.
00:09:52.41\00:09:55.69
Of all the heart
disease risk factors that
00:09:57.50\00:09:59.62
I've mentioned
physical inactivity is the most
00:09:59.65\00:10:03.91
prevalent among
adults in United States.
00:10:03.94\00:10:07.12
Well it may seeming
intuitive that sedentary
00:10:09.39\00:10:12.35
living increases the
risk of heart disease.
00:10:12.38\00:10:14.62
It's only been in
the last fifty years that
00:10:15.50\00:10:18.73
solid evidence
has emerged to confirm
00:10:18.76\00:10:21.04
this relationship. In
one of the first large scale
00:10:21.07\00:10:25.33
studies in this
area published in 1953.
00:10:25.36\00:10:28.38
Investigators
evaluated heart disease risk
00:10:29.61\00:10:32.48
among bus drivers
and conductors in London,
00:10:32.83\00:10:36.17
England and found
that the bus drivers
00:10:36.20\00:10:39.08
were at higher risk
for coronary heart disease
00:10:39.11\00:10:41.81
compared to the conductors,
00:10:42.16\00:10:43.57
who are moving throughout the
00:10:44.09\00:10:45.42
double-decker
buses collecting tickets.
00:10:45.45\00:10:47.83
Nearly two decades
later a study involving
00:10:49.69\00:10:53.22
San Francisco
longshoreman revealed
00:10:53.25\00:10:55.96
that those whose
jobs included little
00:10:55.99\00:10:58.47
or no physical
labor, exhibited 60%
00:10:58.50\00:11:02.20
greater risk of death
from coronary heart disease,
00:11:02.23\00:11:05.09
then
longshoremen who were involved
00:11:05.77\00:11:07.87
in physical demanding work.
00:11:07.90\00:11:10.33
This investigation
was followed a few years
00:11:12.09\00:11:14.42
later by a series
of studies documenting
00:11:14.45\00:11:17.23
the health status and
physical activity habits
00:11:17.26\00:11:20.53
of Harvard college alumni.
00:11:20.89\00:11:22.83
Data from these reports
indicated that the alumni,
00:11:24.47\00:11:27.38
who are more
physical active demonstrated
00:11:27.41\00:11:30.72
a lower risk for
coronary heart disease than
00:11:30.75\00:11:33.80
their less active counterparts,
00:11:33.83\00:11:35.48
even when other risk
factors for heart disease
00:11:36.43\00:11:38.90
were controlled statistically.
00:11:39.09\00:11:40.82
Interestingly
in a related study,
00:11:42.32\00:11:45.08
these authors noted
that former varsity athletes
00:11:45.94\00:11:49.32
who became sedentary
after leaving college
00:11:49.35\00:11:52.25
displayed a high risk
for coronary heart disease,
00:11:52.73\00:11:55.81
conversely,
previously sedentary students
00:11:57.31\00:12:00.49
who became more
physical active after
00:12:00.52\00:12:03.15
leaving college
experienced the same
00:12:03.18\00:12:05.96
low risk for heart
disease that are found
00:12:05.99\00:12:09.02
in alumni who had
maintained a moderately
00:12:09.05\00:12:11.66
vigorous program
of exercise all along.
00:12:11.69\00:12:14.90
These findings demonstrate that
00:12:16.63\00:12:18.70
to secure health
benefits physical activity
00:12:18.73\00:12:22.05
must be current.
It can't be stirred up
00:12:22.08\00:12:25.49
and drawn upon at a later time.
00:12:25.90\00:12:27.89
Did you know that
an active lifestyle
00:12:30.21\00:12:32.30
can actually lower
your chance of dying
00:12:32.33\00:12:34.62
from cardiovascular disease?
00:12:34.65\00:12:36.22
In a study
conducted at Cooper Institute
00:12:37.79\00:12:40.05
for Aerobics Research.
Maximal treadmill testing
00:12:40.08\00:12:43.73
was used to measure
the aerobic fitness levels
00:12:43.76\00:12:46.44
of 10,000 men and 3,000 women.
00:12:46.88\00:12:49.76
Data obtained from
these tests were used
00:12:51.36\00:12:53.84
to classify
participants as being in poor,
00:12:53.87\00:12:56.38
average or good
physical fitness.
00:12:56.66\00:12:59.06
For both men and
women those classified
00:13:00.71\00:13:03.57
as having poor
fitness displayed the highest
00:13:03.60\00:13:06.54
age-adjusted
mortality from cardiovascular
00:13:06.57\00:13:09.12
disease, were as
those in the good fitness
00:13:09.15\00:13:12.67
category exhibited
the lowest age-adjusted
00:13:12.70\00:13:16.00
death rates. The
most striking result from
00:13:16.03\00:13:19.98
this study however
was when the greatest
00:13:20.01\00:13:22.62
reduction in cardiovascular
mortality occurred
00:13:22.65\00:13:25.43
between
individuals who are least fit
00:13:25.82\00:13:28.39
and those who
displayed just average levels
00:13:29.42\00:13:32.32
of physical fitness.
This findings suggests
00:13:32.35\00:13:36.11
that even slight
improvements in fitness
00:13:36.37\00:13:38.86
can yield
significant health benefits.
00:13:39.40\00:13:41.98
According to the
lead author of this study
00:13:43.63\00:13:45.67
as little as two miles
of brisk walking performed
00:13:46.33\00:13:50.29
on a daily or near
daily basis would be
00:13:50.32\00:13:53.84
sufficient to attain an
average level of fitness.
00:13:53.87\00:13:56.65
In a latest study
from this research team
00:13:58.62\00:14:00.51
low aerobic fitness
was identified as a strong
00:14:01.15\00:14:04.23
and independent
predictor of heart
00:14:04.42\00:14:06.39
disease
mortality, comparable to that
00:14:06.42\00:14:09.90
observed for other risk
factors such as smoking,
00:14:09.93\00:14:13.10
elevated blood cholesterol and
00:14:13.80\00:14:16.33
high blood pressure.
Overall the risk for heart
00:14:16.36\00:14:21.34
disease among
persons who are sedentary
00:14:21.37\00:14:23.50
is two times as
high as compared to those
00:14:24.01\00:14:27.34
who lead
relatively active lives.
00:14:27.37\00:14:29.59
To me the take
home message from all of
00:14:31.19\00:14:34.45
these studies, is
that you don't need to be
00:14:34.48\00:14:37.25
well-trained
athlete or highly fit person
00:14:37.28\00:14:40.66
to be heart healthy.
Just engaging in moderate
00:14:41.04\00:14:45.71
levels of physical
activity on a regular
00:14:45.74\00:14:47.59
basis can substantially
lower your risk of having
00:14:47.62\00:14:51.08
and dying from heart disease.
00:14:51.94\00:14:54.36
This is the message
that conveys much hope
00:14:56.18\00:14:58.58
and encouragement,
especially for those of you
00:14:58.61\00:15:01.69
that may have
experienced challenges
00:15:01.87\00:15:04.15
in starting and
sticking with a program
00:15:04.18\00:15:07.52
of daily physical
activity and exercise.
00:15:07.55\00:15:10.35
All of us need to look
for daily opportunities
00:15:12.48\00:15:15.28
to be active, like
parking your car farther away
00:15:15.31\00:15:19.08
from the entrance
to the mall or walking
00:15:19.11\00:15:21.90
into the bank to transact
business instead of using
00:15:21.93\00:15:24.32
drive-through
window. Instead of taking
00:15:24.35\00:15:27.70
the escalator,
why not use the stairs
00:15:27.73\00:15:30.87
at the airport. Is
it really that hard
00:15:30.90\00:15:34.42
to get off the sofa to
change the TV channels?
00:15:34.45\00:15:37.73
Not really. The
bottom line here is that all
00:15:38.89\00:15:43.29
of us need to look
for ways to accumulate
00:15:43.32\00:15:45.71
small trunks of
physical activity throughout
00:15:46.00\00:15:48.61
the day, because in
doing so we can begin
00:15:48.64\00:15:52.84
to reap the health
benefits that come from
00:15:52.87\00:15:55.50
living a physically active life.
00:15:55.53\00:15:57.83
Why is that active few
people have a less risk
00:16:00.26\00:16:02.71
for heart disease.
Well a major reason is that
00:16:02.94\00:16:07.25
a physically active
lifestyle helps to keep
00:16:07.28\00:16:10.09
other risk factors
for heart disease under
00:16:10.12\00:16:12.57
better control. The
prevalence of smoking
00:16:12.60\00:16:15.82
among active
individuals for example,
00:16:15.85\00:16:17.68
is much lower
than that scene in the
00:16:18.15\00:16:20.19
overall population.
For people who wish to quit
00:16:20.22\00:16:24.33
smoking regular
doses of physical activity
00:16:24.36\00:16:27.72
can improve fitness,
aid in expending calories
00:16:27.75\00:16:31.40
to offset the weight
gain that can accompany
00:16:31.43\00:16:33.65
smoking sensation,
and help to cope with
00:16:33.68\00:16:36.72
negative mood states and stress.
00:16:36.75\00:16:38.84
Hypertension is
another coronary risk factor
00:16:40.94\00:16:43.73
that affects 65
million Americans or nearly
00:16:43.76\00:16:47.18
one out of every
three United States adults.
00:16:47.21\00:16:49.90
Another 59 million
adults have a condition
00:16:51.23\00:16:54.72
called pre-hypertension,
which is defined as having
00:16:54.75\00:16:59.00
a systolic pressure
between 120 and 139 mmHg or
00:16:59.03\00:17:06.11
a diastolic pressure
between 80 and 89 mmHg.
00:17:06.14\00:17:09.76
Worldwide it's
estimated that approximately
00:17:11.67\00:17:14.61
one billion people
have high blood pressure.
00:17:14.64\00:17:18.02
Hypertension is
associated with a number of
00:17:20.02\00:17:22.55
negative health consequences;
00:17:22.58\00:17:23.94
these include an
increase in the work load
00:17:24.86\00:17:27.63
on the heart, an increase
in the size of the heart,
00:17:27.66\00:17:31.29
which can lead to heart
failure, and a narrowing
00:17:31.70\00:17:35.63
of blood vessels in the kidneys.
00:17:35.91\00:17:37.65
Hypertension can also
thickened and stiffened
00:17:39.50\00:17:42.27
blood vessels
throughout the body and impair
00:17:42.30\00:17:46.03
cognitive
function later in life.
00:17:46.06\00:17:49.15
For individuals
with normal resting blood
00:17:51.24\00:17:53.62
pressure, aerobic
exercise training can reduce
00:17:53.65\00:17:57.71
mean blood pressure
readings by 3-4 mmHg.
00:17:57.74\00:18:01.94
For those with
hypertension regular
00:18:03.51\00:18:06.53
aerobic training can exert even
00:18:06.56\00:18:08.44
more of an
effect. Average diastolic
00:18:08.47\00:18:12.33
and systolic blood
pressures can be lowered
00:18:12.36\00:18:14.80
by 6 and 7 mmHg respectively
00:18:14.83\00:18:18.34
in persons with hypertension,
00:18:19.18\00:18:20.87
this reduction is
independent of changes
00:18:22.43\00:18:24.69
in diet or body
weight, both of which can cause
00:18:24.72\00:18:28.20
even more of drop
in blood pressure.
00:18:28.23\00:18:30.64
While the magnitude of
these changes may appear
00:18:32.56\00:18:35.19
to be small every
one millimeter drop
00:18:35.22\00:18:39.02
in diastolic blood
pressure results in
00:18:39.05\00:18:42.50
2-3% decrease in
heart disease risk,
00:18:42.53\00:18:46.59
again this
emphasizes the point that small
00:18:48.11\00:18:51.95
changes in
physical activity status can
00:18:51.98\00:18:55.15
translate into
meaningful improvements
00:18:55.18\00:18:57.44
in health outcomes.
00:18:58.13\00:18:59.10
The potential
impact can participating
00:19:01.21\00:19:03.36
in a consistent
program of physical activity
00:19:03.39\00:19:06.54
and exercise is
even more apparent
00:19:06.57\00:19:09.01
when one
considers individual with
00:19:09.30\00:19:11.64
high blood pressure
are about 30% less fit
00:19:11.67\00:19:14.86
compared to persons
with normal blood pressure.
00:19:15.13\00:19:17.80
A majority of study
show that anti-hypertensive
00:19:19.25\00:19:22.57
effective exercise
takes place during the first
00:19:22.60\00:19:25.77
few weeks of
increased physical activity.
00:19:25.80\00:19:28.42
Although, further
reductions in blood
00:19:29.55\00:19:31.11
pressure can occur,
if training is maintained
00:19:31.14\00:19:34.46
for more than three months,
00:19:34.49\00:19:35.99
based on activity
guidelines established
00:19:37.76\00:19:40.22
by the American
college of sports medicine.
00:19:40.25\00:19:42.36
Improvements in
resting blood pressure
00:19:43.49\00:19:45.44
can be achieved by
engaging in regular
00:19:45.47\00:19:48.47
moderate intensity
of aerobic exercise like
00:19:48.50\00:19:51.85
brisk walking performed
for at least 30 minutes.
00:19:51.88\00:19:55.35
Interestingly the
training component that appears
00:19:57.37\00:20:00.49
to be most
essential in treating resting
00:20:00.52\00:20:02.87
hypertension is frequency.
00:20:02.90\00:20:05.30
In other words consistency and
00:20:06.67\00:20:09.05
physical activity
is absolutely vital,
00:20:09.08\00:20:12.42
the role of physical
activity in moderating
00:20:15.02\00:20:17.42
high blood fat
levels, another heart disease
00:20:17.45\00:20:20.30
risk factors depends
on the type blood fat
00:20:20.33\00:20:23.91
type being considered.
High-density lipoprotein
00:20:23.94\00:20:27.27
cholesterol or
(HDLC) takes up cholesterol
00:20:27.30\00:20:31.12
from the blood in
body cells, thus promoting
00:20:31.15\00:20:34.57
the excretion of
cholesterol from the body.
00:20:34.60\00:20:36.53
Consequently, a high
level of HDLC is actually
00:20:37.87\00:20:42.48
desirable and
functions as a negative risk
00:20:42.51\00:20:45.77
factor for heart disease.
00:20:45.80\00:20:47.36
Heart disease risk
can be lowered by 2-3%
00:20:49.17\00:20:51.97
with just a 1%
rise in HDLC values.
00:20:52.55\00:20:56.44
On the other hand
elevated levels of
00:20:57.77\00:21:00.66
low density
lipoprotein cholesterol or
00:21:00.69\00:21:03.86
LDLC contribute
to the development
00:21:03.89\00:21:07.11
of atherosclerosis.
Findings from a number
00:21:07.14\00:21:11.50
of studies have
revealed that endurance
00:21:11.53\00:21:13.97
training increases
HDLC but has little
00:21:14.00\00:21:17.79
or no effect on LDLC
or total cholesterol.
00:21:17.82\00:21:21.12
However, if weight
loss occurs as part of
00:21:22.90\00:21:26.09
an exercise
training or activity program,
00:21:26.12\00:21:28.57
levels of total
cholesterol and LDLC
00:21:29.47\00:21:32.39
can also decrease.
Moreover, losing weight
00:21:32.42\00:21:37.47
can produce a rise
in HDLC, but only if the
00:21:37.81\00:21:41.67
weight loss is sustained.
So if weight loss occurs
00:21:41.70\00:21:47.25
following an exercise
program changes in blood
00:21:47.28\00:21:50.80
fat levels will
reflect the combined effects
00:21:50.83\00:21:53.82
of physical activity
and weight loss along
00:21:54.14\00:21:57.88
with any
alterations and dietary habits,
00:21:57.91\00:22:00.39
which may have occurred.
How much physical activity
00:22:00.89\00:22:05.30
is required to
produce favorable changes
00:22:05.33\00:22:07.42
in blood fat profiles?
In line with the surgeon
00:22:07.45\00:22:11.53
general report,
30 minutes of aerobic
00:22:11.56\00:22:14.75
exercise performed
at least 3-5 days a week
00:22:14.78\00:22:18.39
at a moderate
intensity can raise HDLC levels
00:22:18.42\00:22:22.34
to health producing values.
00:22:22.62\00:22:25.00
During previous
programs in this series,
00:22:27.50\00:22:29.58
I have discussed how
regular physical activity
00:22:30.01\00:22:32.87
can help to moderate
the pernicious effects
00:22:32.90\00:22:35.58
of obesity and
diabetes, two other risk factors
00:22:35.61\00:22:39.38
for heart disease. And
adult who are overweight
00:22:39.41\00:22:42.85
or obese,
regular physical activity
00:22:42.88\00:22:46.16
and aerobic
exercise improves cardio
00:22:46.19\00:22:48.52
respiratory endurance.
In addition, weight loss
00:22:48.55\00:22:53.00
leads to a
healthy lipid profile.
00:22:53.03\00:22:55.07
It has been
estimated that every pound
00:22:56.80\00:22:59.06
lost results in a one
milligram per deciliter
00:22:59.09\00:23:02.61
reduction in total cholesterol.
00:23:02.64\00:23:04.84
A daily program
of physical activity
00:23:07.05\00:23:09.09
and exercise also
enhances long term
00:23:09.12\00:23:12.15
diabetic control
by improving insulin
00:23:12.18\00:23:15.11
sensitivity and
reversing insulin resistance,
00:23:15.14\00:23:19.28
even before
changes in body composition
00:23:20.05\00:23:22.49
can be detected. For
a person with diabetes
00:23:22.77\00:23:26.53
the importance of
performing physical
00:23:27.03\00:23:29.02
activity on a
routine basis is critical.
00:23:29.05\00:23:31.87
Since the residual
effects of a single
00:23:32.62\00:23:34.90
exercise about on
insulin sensitivity
00:23:34.93\00:23:37.99
and glucose control
lasts for only 1 to 2 days.
00:23:38.02\00:23:42.69
In addition,
daily physical activity
00:23:44.31\00:23:47.34
promotes weight
loss which can spur
00:23:47.37\00:23:50.17
improvements in
insulin sensitivity.
00:23:50.20\00:23:52.49
Large muscular aerobic
activities like walking,
00:23:53.69\00:23:56.98
cycling and swimming can enhance
00:23:57.01\00:23:59.82
insulin sensitivity
and aid in the overall
00:23:59.85\00:24:03.44
management of
blood glucose levels.
00:24:03.47\00:24:05.84
Along with controlling
other major risk factors
00:24:08.16\00:24:10.79
there are other
reasons which helped
00:24:11.48\00:24:13.06
to explain why
daily physical activity
00:24:13.09\00:24:15.34
and exercise are
linked to a lower
00:24:15.37\00:24:17.62
heart disease risk.
Coronary blood vessels
00:24:17.65\00:24:21.15
and endurance
trained persons are more
00:24:21.18\00:24:22.93
expandable and
wider than those of
00:24:22.96\00:24:25.54
unfit individuals, if
atherosclerotic plaques
00:24:25.57\00:24:29.49
is present, in
large blood vessels reduce
00:24:29.52\00:24:32.77
the chance of
completely blocking blood supply
00:24:32.80\00:24:34.95
to a
specifically area of a heart.
00:24:35.19\00:24:37.20
In addition there is
some evidence that exercise
00:24:38.40\00:24:41.66
may diminish the
potential for clot formation.
00:24:41.69\00:24:44.60
Taking together these
adaptations would reduce
00:24:46.05\00:24:49.62
the likelihood
of a heart attack.
00:24:49.65\00:24:51.82
Another possibility
is that regular physical
00:24:53.34\00:24:56.30
activity and
exercise may lower the hearts
00:24:56.33\00:24:59.21
vulnerability to
normal heart rhythm.
00:24:59.24\00:25:01.80
Now still an unsettle question.
00:25:03.09\00:25:04.62
It's also been
suggested that a trained
00:25:05.42\00:25:07.81
and fit heart may
develop more blood vessels,
00:25:07.84\00:25:10.85
thus promoting
better oxygen delivery.
00:25:11.31\00:25:14.35
Before we end today,
I want to spend a minute
00:25:16.58\00:25:19.61
or two talking
about role that physical
00:25:19.64\00:25:22.00
activity comply in
preventing strokes.
00:25:22.03\00:25:24.59
Stroke is a cardiovascular
disease that is caused
00:25:25.87\00:25:28.77
by arteriosclerosis or
they build up the plaque
00:25:28.80\00:25:32.15
in the blood
vessels of the brain.
00:25:32.18\00:25:33.50
Stroke is third
leading cause of death in the
00:25:34.67\00:25:37.10
United States.
Furthermore of those
00:25:37.13\00:25:40.72
who survive a
stroke 15-30% suffer
00:25:40.75\00:25:44.96
a long term disabilities.
00:25:44.99\00:25:46.94
A variety of risk
factors exists for stroke.
00:25:49.15\00:25:52.12
Well,
documented factors that are
00:25:53.66\00:25:55.38
amenable to change
include Hypertension,
00:25:55.41\00:25:58.53
diabetes, heart
disease, and dyslipidemia.
00:25:59.05\00:26:03.02
Obesity and physical
inactivity have also been
00:26:04.52\00:26:08.19
identified as
potential modifiable risk
00:26:08.22\00:26:10.85
factors for stroke.
As we know the negative
00:26:10.88\00:26:16.33
impact of these risk
factors can be mitigated
00:26:16.36\00:26:18.97
by adapting and
maintaining a more
00:26:19.90\00:26:22.38
active lifestyle. For example,
00:26:22.41\00:26:25.44
in one study of
over 7700 middle aged men
00:26:26.27\00:26:29.78
those who are moderately active
00:26:30.72\00:26:32.62
displayed a 40%
reduction in stroke risk
00:26:32.98\00:26:36.38
compare to inactive subjects.
00:26:36.82\00:26:39.03
Similarly data
collected on 72,000 nurses
00:26:40.48\00:26:44.96
revealed that the
brisk walking was associated
00:26:45.54\00:26:49.17
with a lower risk of stroke.
00:26:49.83\00:26:51.73
Today we've talked
about the beneficial
00:26:54.43\00:26:57.33
effects of physical
activity and exercise
00:26:57.36\00:27:00.16
in preventing
and treating diseases
00:27:00.69\00:27:03.41
of the heart. Whether
you're a child, a young
00:27:03.44\00:27:07.76
adult or a senior
citizen following a moderate
00:27:07.88\00:27:13.17
program of physical
activity on a daily basis
00:27:13.20\00:27:16.86
can strengthen your
heart reduces your risk
00:27:17.32\00:27:21.27
for heart disease
and extend your life.
00:27:21.30\00:27:24.67
In addition to being
a magnificent pumping
00:27:26.73\00:27:28.80
machine our heart serve
as the seat our emotions,
00:27:28.83\00:27:32.89
our thoughts and our intentions.
00:27:33.54\00:27:35.46
In the Bible
Proverbs 27:19 states that
00:27:36.37\00:27:40.56
as a faces reflected in water,
00:27:41.16\00:27:43.10
so the heart
reflects the person.
00:27:43.93\00:27:47.04
It's my prayer today
that each of you will
00:27:48.62\00:27:52.66
allow Jesus to
work on your heart.
00:27:52.69\00:27:55.14
So that your
spiritual fitness can increase
00:27:56.54\00:27:59.46
in tandem with
your physical health.
00:27:59.49\00:28:02.16
Until next time
then, keep moving
00:28:04.09\00:28:06.39
step by step towards
better health and fitness.
00:28:06.77\00:28:09.69