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1第六讲体力活动、体育与健康一、体力活动与健康二、体育项目对健康的促进与风险2一、体力活动与健康•随着经济、社会的发展和生活水平的提高，体力活动（physicalactivity，PA）与身心健康和生活质量的关系日益受到公众和科学研究者的重视。•PA是指由肌肉收缩引起的导致能量消耗的身体运动。根据肌肉收缩的形式，PA可分为静力性运动和动力性运动；根据运动供能的代谢方式，可分为有氧运动和无氧运动；根据其他标准，分为职业性PA、交通性PA、家务性PA和休闲性PA四大类。其中，休闲性PA还可进一步分为竞技运动、娱乐性活动和体育锻炼等。3•以往，曾有国内外学者常将体育锻炼和PA视为同一个概念，但是现在常将体育锻炼作为PA的下属概念，特指那些“有计划、有组织和重复进行的，旨在保持和提高身体适应能力或健康水平的体力活动”。显然，根据这一定义，竞技运动和体育锻炼都是PA的组成部分，而不是PA的全部。•由于生活方式的的改变、自动化的快速发展、汽车等交通工具和电脑的普及，PA不足的情况越来越严重。4•大量科学研究表明，PA不足或久坐的生活方式已成为举世公认的影响人类身心健康的公共卫生和社会问题，它们不仅与机体的循环、呼吸和肌肉等系统的生理功能变化有关，而且也被确认是心血管疾病、超重与肥胖，2型糖尿病、骨质疏松、直肠癌等恶性肿瘤、高血压、焦虑和抑郁等身心疾病的独立危险因子，另外还与个体的健康满意感和生活满意感等主观健康和心理感受密切相关。•WHO前总干事布伦特兰博士在2002年世界卫生日的报告中明确指出，PA不足或久坐的生活方式是全世界引起死亡、疾病和残疾的前10项原因之一，全球每年约有190多万人的死亡是PA不足造成的。5•经常参加体力活动能够明显地改善个人的健康水平。根据ACSM发布的权威总结报告，运动对于健康的益处主要表现在：第一，增进心血管和呼吸系统的功能；第二，减少冠状动脉疾病、高血压病、糖尿病、肥胖症等疾病的危险；第三，减少患病率和死亡率；第四，降低焦虑水平和精神沮丧、增强自我健康感觉、保持和改善人体工作能力和运动成绩。6•另据其他研究表明，坚持规律运动还能够在一定的程度上改善机体免疫功能，提高机体的抗病能力，减缓机体的衰老速度，改善糖尿病、骨质疏松、关节炎、精神紧张、焦虑和抑郁等身心疾病的病情，提高睡眠质量，预防骨质增生和恶性肿瘤生成，改善自我形象，提高生活满意度和社会适应能力，对社会技巧和认知功能也有一定的促进作用。78•Ifyou'renotsureaboutbecomingactiveorboostingyourlevelofphysicalactivitybecauseyou'reafraidofgettinghurt,thegoodnewsisthatmoderate-intensityaerobicactivity,likebriskwalking,isgenerallysafeformostpeople.•Startslowly.Cardiacevents,suchasaheartattack,arerareduringphysicalactivity.Buttheriskdoesgoupwhenyousuddenlybecomemuchmoreactivethanusual.Forexample,youcanputyourselfatriskifyoudon'tusuallygetmuchphysicalactivityandthenallofasuddendovigorous-intensityaerobicactivity,likeshovelingsnow.That'swhyit'simportanttostartslowlyandgraduallyincreaseyourlevelofactivity.9•Ifyouhaveachronichealthconditionsuchasarthritis,diabetes,orheartdisease,talkwithyourdoctortofindoutifyourconditionlimits,inanyway,yourabilitytobeactive.Then,workwithyourdoctortocomeupwithaphysicalactivityplanthatmatchesyourabilities.IfyourconditionstopsyoufrommeetingtheminimumGuidelines,trytodoasmuchasyoucan.What'simportantisthatyouavoidbeinginactive.Even60minutesaweekofmoderate-intensityaerobicactivityisgoodforyou.•Thebottomlineis-thehealthbenefitsofphysicalactivityfaroutweightherisksofgettinghurt.•Ifyouwanttoknowmoreabouthowphysicalactivityimprovesyourhealth,thesectionbelowgivesmoredetailonwhatresearchstudieshavefound.10ControlYourWeight•Tomaintainyourweight:Workyourwayupto150minutesofmoderate-intensityaerobicactivity,75minutesofvigorous-intensityaerobicactivity,oranequivalentmixofthetwoeachweek.Strongscientificevidenceshowsthatphysicalactivitycanhelpyoumaintainyourweightovertime.However,theexactamountofphysicalactivityneededtodothisisnotclearsinceitvariesgreatlyfrompersontoperson.It'spossiblethatyoumayneedtodomorethantheequivalentof150minutesofmoderate-intensityactivityaweektomaintainyourweight.•Toloseweightandkeepitoff:Youwillneedahighamountofphysicalactivityunlessyoualsoadjustyourdietandreducetheamountofcaloriesyou'reeatinganddrinking.Gettingtoandstayingatahealthyweightrequiresbothregularphysicalactivityandahealthyeatingplan.TheCDChassomegreattoolsandinformationaboutnutrition,physicalactivityandweightloss.11ReduceYourRiskofCardiovascularDisease•HeartdiseaseandstrokearetwooftheleadingcausesofdeathintheUnitedStates.ButfollowingtheGuidelinesandgettingatleast150minutesaweek(2hoursand30minutes)ofmoderate-intensityaerobicactivitycanputyouatalowerriskforthesediseases.Youcanreduceyourriskevenfurtherwithmorephysicalactivity.Regularphysicalactivitycanalsoloweryourbloodpressureandimproveyourcholesterollevels.12ReduceyourriskofType2DiabetesandMetabolicSyndrome•Regularphysicalactivitycanreduceyourriskofdevelopingtype2diabetesandmetabolicsyndrome.Metabolicsyndromeisaconditioninwhichyouhavesomecombinationoftoomuchfataroundthewaist,highbloodpressure,lowHDLcholesterol,hightriglycerides,orhighbloodsugar.Researchshowsthatlowerratesoftheseconditionsareseenwith120to150minutes(2hoursto2hoursand30minutes)aweekofatleastmoderate-intensityaerobicactivity.Andthemorephysicalactivityyoudo,theloweryourriskwillbe.13ReduceYourRiskofSomeCancersBeingphysicallyactivelowersyourriskfortwotypesofcancer:colonandbreast.Researchshowsthat:•Physicallyactivepeoplehavealowerriskofcoloncancerthandopeoplewhoarenotactive.•Physicallyactivewomenhavealowerriskofbreastcancerthandopeoplewhoarenotactive.Reduceyourriskofendometrialandlungcancer.Althoughtheresearchisnotyetfinal,somefindingssuggestthatyourriskofendometrialcancerandlungcancermaybelowerifyougetregularphysicalactivitycomparedtopeoplewhoarenotactive.Improveyourqualityoflife.Ifyouareacancersurvivor,researchshowsthatgettingregularphysicalactivitynotonlyhelpsgiveyouabetterqualityoflife,butalsoimprovesyourphysicalfitness.14StrengthenYourBonesandMuscles•Researchshowsthatdoingaerobic,muscle-strengtheningandbone-strengtheningphysicalactivityofatleastamoderately-intenselevelcanslowthelossofbonedensitythatcomeswithage.•Hipfractureisaserioushealthconditionthatcanhavelife-changingnegativeeffects,especiallyifyou'reanolderadult.Butresearchshowsthatpeoplewhodo120to300minutesofatleastmoderate-intensityaerobicactivityeachweekhavealowerriskofhipfractur