FitBits
Exercise ETC's
Review of Exercise Related Research
February 15, 2011
Compiled by Laura Abbott, MS, LMT
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Enhancing
Quality of Life
From 9 to 5 and Beyond
While we know the benefits of exercise for lowering the risk of various diseases, the Centers for Disease Control (CDC) found in 2009 that more than 50% of American adults still do not get enough exercise. The WHIP Act (Workforce Health Improvement Program) was introduced in 2007 in an effort to make employee wellness and exercise programs tax free.
While the economy led to the reduction of various types of programs and departments including worksite wellness programs, more companies are now realizing the benefits of corporate wellness. In a study from Harvard, medical costs can decrease by about $3.27 for every dollar spent on worksite wellness and disease prevention. Absenteeism costs also declined by about $2.73 for every dollar spent.
In 2006, 19% of companies with 500 or more employees offered some type of wellness program. In 2008, that number jumped to 77%. The top 12 health care concerns that negatively impact work productivity were allergies, arthritis, asthma, cancer, depression, diabetes, heart problems, hypertension, headaches, respiratory disorders, skin conditions, and back/neck/spinal injuries. Due to this, more city agencies such as police and fire departments, government agencies, public schools and universities are hiring health and fitness professionals to create and offer prevention programs.
In addition to opening up more career opportunities for health and fitness professionals, a study by MetLife found that nearly half of employers and 58% of employees report increased productivity and employee satisfaction.
Carosone, Nikki, MS, cPT. The Evolution of Worksite Wellness: Enhancing Quality of Life From 9 to 5 and Beyond. American College of Sports Medicine Certified News, July-Sept 2010, Vol. 20, Issue 3. pp. 14-16.
Chocolate
Milk is an
Effective Recovery Beverage
Finally, some good, yummy news! As athletes and heavy exercisers know, consuming proper food or beverages after exercise to help restore nutrients is important. Several studies have shown various carbohydrate and protein drinks help enhance recovery rates, but the calorie content has come under scrutiny.
In a recent study by Prichett et al, they chose to view the benefits of chocolate milk and a commercially manufactured carb/protein beverage. The two beverages had the same number of calories and equal content of carbohydrates and protein. The study was performed on 10 regional-level cyclist and were randomly assigned to a beverage.
Subjects performed high intensity workouts with10 sets of all out sprints of 30 seconds each followed by 50 seconds of rest. This protocol was repeated 6 times. Immediately following the workout and 2 hours post-workout, the subjects were given one of the two beverages. Fifteen to eighteen hours afterwards, the subjects then performed a time trial to exhaustion at 85% of max VO2.
One week later, the same subjects came back to repeat the entire protocol, this time receiving the opposite beverage. No significant difference was found in either group when comparing creatine kinase levels prior to the time trial.
Haff, G. Gregory, PhD, CSCS, FNSCA. NSCA’s Performance Training Journal. Issue 9.6, Nov/Dec 2010. pp. 4-5.
Long Term Tracking of Physical Activity Behaviors in Women
As we all know, low levels of exercise increase the risk of various diseases. Healthy People 2000 set a goal of 30% of adults to engage in 30 minutes of moderate-to-vigorous activity preferably daily. Baseline data from 1997 showed that only 15% accomplished this.
The WIN Study (Women's Exercise Injuries: Incidence and Risk Factors tracked self-reported moderate-to-vigorous physical activity (MVPA). This information may also help to estimate long term activity in adult women. The study included over 6000 women living in communities who had some contact with Cooper Institute in Texas. Those with diseases or conditions that affected their mobility were excluded.
The women wore pedometers and self reported the number of steps taken and the number of days of wearing the pedometer. They were also paid a $10.00 incentive if the participant reported 3 or more weeks of activity data during the time frame allotted. This led to more than 90% of the subjects reporting their behaviors.
The findings showed that 50% or more of the women participated in enough physical activity for health benefits, but only 15% participated in strength training. These numbers support the goals of Healthy People 2000 therefore, the goal is attainable and that stable exercise habits can be obtained as quickly as 4 weeks.
Morrow, James R. Jr, et al. "Long-Term Tracking of Physical Activity Behaviors in Women: The WIN Study." Medicine and Science in Sports and Exercise, Vol. 43, No. 1, January 2011. pp. 165-170.
How
Stable Are Physical Activity
Habits Among Adults?
In a fascinating 10 year study conducted in Denmark, changes in leisure time physical activity was viewed on over 4008 participants between the ages of 20-60. Demographic characteristics, lifestyle characteristics, and perceived health status were all measured for baseline analysis.
This study found that substantial changes took place during the 10 years. Almost half became more active, while the other half became less active. One-third of the population remained active throughout the entire study while 23.6% remained inactive throughout the study.
Another interesting finding was that those who increased their activity worked out almost 5x per week. This implies that most who improve their exercise increased their frequency to the higher end of the recommended ranges and not just the minimal amount.
The study also suggests that targeting individuals at younger ages may help increase the numbers of consistent, life-long exercisers since higher active groups were between the ages of 20-25 years. However, because 50% of the subjects decreased activity, intervention at the adult level may also be warranted to keep exercise as a part of their lifestyle.
Also of interest, physical activity patterns could not be predicted based on socio-demographic, lifestyle, or health characteristics. Therefore, the importance of this study stress the need for getting people physically active at young ages, but also providing positive interventions during various stages of adulthood to maintain this activity.
Picavet H, Wendel-Vos G, Vreeken H, Schuit A, Verschuren W. Med Sci Sports Exerc. 2010 May 13.
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