Epidemiology

Exercise rates:

• 25% exercise regularly
• 50% occasionally
• 25% sedentary

• 1/3 of Canadians watch > 15 hours of TV/week

Management

• caution those with coronary artery disease, diabetes and exercise induced asthma
• assess patient's current level of fitness, motivation and access to exercise
• encourage warm up and cool down periods to allow transition between rest and activity
• cousel to avoid injuries

Exercise Plan

• balance with all types of exercise

1. Aerobic for 15-60 minutes 4-7x/week

• improves cardiac function
• lowers BP
• increases HDL
• increases insulin sensitivity

• maximum HR=220-age
• target HR = 60-80% of maximum HR

2. Weight-bearing 10=20 minutes 2-4x/week

• builds muscle strength
• improves bone density
• improves posture

3. stretching routine 4-7x/week

• prevents cramps, stiffness, injuries and back problems

Other benefits:

• increases feeling of wellbeing and sex drive
• improves quality of sleep
• decreases depression/anxiety
• weight control
• improves self esteem

References

Toronto Notes 2005