Kines100: Exercise, health, nutritionLast Lecture Outline Lecture 27 1.Bone and the nutrients2. Bone HealthCurrent Lecture 1. Diabetes 2. Aging Diabetes • Hyperglycemia• After we eat, insulin regulates our blood sugar• Type one: “juvenile onset,” failure of pancreas to make insulin◦ excessive thirst, hunger, and urination◦ 10% of diabetic population◦ treated with insulin injections • Type two: “adult onset,” insulin resistance, linked with obesity◦ treatment: lose weight, most people are undiagnosed • Diabetes prevalence:◦ 5-10% of diabetes population have type 1, 90-95% have Type 2◦ Diabetes has tripled over the last 30 years ◦ 33.6% of population is undiagnosed or pre-diabetic • Concerns: foot, eye, kidney, nerve, gum and disease problems., hyper/hypoglycemia, depression, heart attack, heart disease, blindness • Diabetic costs are 2.3 times the amount of regular health insurance • 8.75% of total health care costs come from diabetes • Problem of Type 2 diabetes ◦ not an insulin availability issues, at least primarily◦ more of a problem at the receptor sites (fat/muscle cells level)◦ glucose intolerance/insulin resistance ◦ leads to atherosclerosis • Role of exercise and exercise prescription◦ single bout of exercise increases receptor site activity 48-72hrs ◦ recommended to exercises 5 days a week for 45-60 minutes ◦ low resistance, high frequency exercise such as walking • Waist girth and risk of Type 2 diabetes ◦ risk increases directly with waist girth◦ 80% of men who developed type 2 diabetes had a waist girth of greater than 37 inches • Prevention◦ 85% of T2 could be prevented ◦ regular exercise, moderate diet, weight loss◦ 5-7% weight loss in pre-diabetics lowers diabetes onset by 60%Typical American Aging • From 30 on◦ maximum heart rate drops by 1 beat per year ◦ VO2 max drops by 1 mL/kg/min/year ◦ Blood pressure increases by ½ a mmHg each year ◦ muscle mass decreases by one pound per a year◦ fat mass increases by one pound per year ◦ lung capacity, vision, hearing, etc decreases each year • Typical vs True aging◦ true: aging impact when studied separate from all other variables when the only life change is age▪ activity, weight, etc, have not changed • Career promotion and health demotion◦ not enough time is number one excuse ◦ life gets busy juggling various demands ◦ “I'll get back to it” often never happens ◦ Find a way to keep healthy habits in your lifestyle • Cost vs benefit◦ consciously or unconsciously we make decisions based on cost vs benefit ◦ Problem with activity▪ costs are very visible (time, effort, equipment, scheduling, costs)▪ benefits occur gradually, not as visible or immediate ◦ Cost of inactivity▪ bad effects on the brain, heart, blood vessels, sleep, etc • “im too old to do that”◦ talk ourselves out of activity ◦ let social expectations
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