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Kin 2000 > Week 4 - Sedentary Behaviour > Flashcards

Week 4 - Sedentary Behaviour Flashcards

1
Q

ParticipACTION

A

“Everything Gets Better” campaign
- A Canada where physical activity is a vital part of everyday life
- As Canada’s premier physical activity brand, ParticipACTION helps Canadians sit less and move more through innovative engagement initiatives and thought leadership

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2
Q

Sedentary Behaviour

A

any waking behaviour characterized by **low energy expenditure (≤ METs) ** while in a sitting or reclining position

Sleeping is NOT sedentary behaviour

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3
Q

Example Sedentary Day

A
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4
Q

24-Hour Movement & Non-Movement Behaviours

A
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5
Q

Sedentary Behaviour Intervention Model

A
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6
Q

Physical Inactivity vs. Sedentary Behaviour

A

Physical inactivity is _not_ participating in physical activity
Sedentary behaviour is any sitting or reclining low expenditure waking behaviour

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7
Q

How does being _sedentary at work _ contribute to overall health risks?

A

Weight gain, obesity, heart disease, cancer, type 2 diabetes, mortality from all-causes

4 key characteristics important for consideration
1) behaviour characteristics
2) intervention characteristics
3) environmental/social characteristics
4) individual characteristics

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8
Q

Behaviour Characteristics

A
  • awareness
  • intention
  • self-efficacy
  • preferences
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9
Q

Intervention Characteristics

A
  • type/intensity
  • duration
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10
Q

Environmental/social characteristics

A
  • social environment
  • physical environment
  • information environment
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11
Q

Individual Characteristics

A
  • biological/clinical/psychological
  • socio-demographic
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12
Q

What can we do to avoid the health risks of a sedentary lifestyle?

3 options

A

1) should we stand more?
2) should we exercise more?
3) should we do more light activities?

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13
Q

Should we stand more?

A

Energy Expenditure for standing versus sitting
- = 0.15 (0.12-0.17) kcal/min (46 studies with 1,184 participants)
- = 9 kcal for every hour spent standing instead of sitting
- = 54 kcal if people stood for 6 hours per day (instead of sitting)
- = 1 slice of bread
What is actually helping is the change of body position throughout the day (sit stand sit stand etc)

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14
Q

Should we exercise more?

A
  • 30% lower risk for mortality if you meet exercise guidelines of 150 minutes of moderate-intensity physical activity a week

“Those who are active about 60-75 min per day of moderate intensity physical activity seem to have no increased risk of mortality, even if they sit for more than 8 h a day”

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15
Q

Risk for Mortality

A
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16
Q

Hazard Ratio

A
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17
Q

Should we do more light activities?

A

Stretches in office, positively impact WSIB carpal tunnel, sore backs, sick time related to pain
- Very good for you
Intermittent walking, better glycaemic control
- You move, you burn energy
Affects your mood, makes you happier taking breaks
- 3X more 3 breaks every 80 min
Standing, is 1.6 METs, increase valence even more (scale of happiness)
- Brisk walk, 3X more

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18
Q

Glycemic Control

A
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19
Q

Physical Activity and Duration

A
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20
Q

Promoting Light Activities

A

can be a starting place for the physically inactive and those with mobility limitations
- More likely to stick to something that is easy to follow
- More confident to try more activities, also more motivated to do more — more intense and more regular activity

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21
Q

What do we replace sedentary time with for optimal health?

A

Most energy expenditure → exercise and light activities
Low and slow → light activities only
Most efficient → exercise only

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22
Q

Promoting physical activity to counter the risks of sedentary isn’t easy

A

Some activity is better than none, even if you’re sedentary

  • More is better for more health outcomes to an extent
  • More than 1-1.5 hour per day, benefits plateau, some literature says reverse
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23
Q

New Recommendations WHO 2020

A

150/week adults, children 1 hr/day

Additional: recommendations to be less sedentary
- One decade ago, average was 5 hr a day
- Now, sitting a lot more

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24
Q

Social Determinants of Health Model

A
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25
Q

Next Steps

A
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26
Q

How can we get workers to be more physically active?

A

_direct_ and _indirect-

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27
Q

Direct Physical Activity

A

promoting workplace facilities

Ie. ping pong table or stretches

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28
Q

Indirect Physical Activity

A

promoting workplace facilities
- Ie. walking track or clearing sidewalk or having a nice park outside
- Inside food space, onsite workout facilities
- Intramural games your office is a part of

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29
Q

Bouts of PA

A

Bouts of any duration count towards
- Old research before 2020, you need 10 min bouts
now, _any bout_ 1-2 min stretch breaks count

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30
Q

Over 75% of Canadians have access to physical activity-promoting workplace facilities

A

number of adult Canadians who were employed and participated in this research

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31
Q

PA-promoting Workplace Facilities

A
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32
Q

Relationships with LTPA likely to be associated with workplace facilities more than other factors

A
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33
Q

Older workers (>50 years) were 71% more likely to cycle to work when they had access to showers and change rooms at work

A
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34
Q

Sedentary is NOT defined as:

A
  • MVPA (ie. shovelling snow, exercise class)
  • leisure physical activity (ie. walking, gardening)
  • disrupting sitting with standing
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35
Q

Sedentary behaviour IS:

A

Activity ≤1.5 METs

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36
Q

Aerobic PA

A

activity in which the body’s large muscles move in a rhythmic manner for a sustained period of time.

also called endurance activity; improves cardiorespiratory fitness

ie. walking, running, swimming, bicycling

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37
Q

Balance Training

A

static and dynamic exercises that are designed to improve an individual’s ability to withstand challenges from postural sway or destabilizing stimuli caused by self-motion, the environment, or other objects

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38
Q

Bone-strengthening activity

A

PA primarily designed to increase the strength of specific sites in bones that make up the skeletal system. Bone-strengthening activities produce an impact or tension force on the bones that promotes bone growth and strength.

ie. any types of jumps, running, and lifting weights

39
Q

Disability

international classification of functioning, disability, and health

A

an umbrella term for impairments, activity limitations and participation restrictions, denoting the negative aspects of the interaction between an individual (with a health condition) and that individual’s contextual factors (environmental and personal factors)

40
Q

Domains of PA

A

leisure, occupation, education, home, transport

41
Q

Household domain

A

PA undertaken in home for domestic duties (ie. cleaning, caring for children, gardening)

42
Q

Leisure domain

A

PA performed by individual not required as an essential activity of daily living and is performed at the discretion of the individual

ie. sports, exercise conditioning/training, going for a walk, dancing, gardening

43
Q

Work domain

A

PA undertaken during paid or voluntary work

44
Q

Transport domain

A

PA performed for the purpose of getting to and from places

ie. walking, cycling, and wheeling, boat

45
Q

light-intensity PA

A

1.5-3.0 mets

2-4 on perceived exertion scale

ie. slow walking, bathing

46
Q

moderate-intensity PA

A

3-6 mets

5 or 6 on perceived exertion scale

47
Q

vigorous-intensity PA

A

6+ mets

7 or 8 on perceived exertion scale

48
Q

moderate-to-vigorous intensity PA

A

over 3 mets

5+ on perceived exertion scale

49
Q

metabolic equivalent of task (MET)

A

physiological measure expressing the intensity of PA

one MET = equivalent expended by an individual while seated at rest

50
Q

multicomponent PA

A

can be done at home or in a structured group or class and combines all type of exercise into a session

ie. walking, lifting weights, and balance training

51
Q

physical activity

A

any bodily movement produced by skeletal muscles that requires energy expenditure

52
Q

physical inactivity

A

insufficient physical activity level to meet physical activity recommendations

53
Q

recreational screen time

A

time spent watching screens for purposes other than those related to school or work

54
Q

sedentary screen time

A

time spent watching screen-based entertainment while sedentary, either sitting, reclining or lying

  • does not include active screen-based games where PA or movement is required
55
Q

Primary Audience for WHO guidelines

A

policy makers in ministries of health, education, sport, transport, environment, social, or family welfare

additional key users: researchers and those working in health services providing advice and guidance; allied and exercise professionals and non-governmental organizations

56
Q

WHO guidelines prioritized all-cause mortality and cardiovascular mortality as most critical outcomes

A
57
Q

2020 Guidelines on PA an Sedentary Behaviour

A
  • doing some physical activity is better than none
  • should start small amounts and gradually increase over time
  • benefits outweigh any potential harms
  • individuals who are not currently active and no contraindications recommended to commence and gradually increase without medical clearance
  • develop new symptoms, consult dr
  • guidelines are for the general population
58
Q

Recommendations for children (5-17)

A

improved physical, mental, and cognitive health outcomes

  • average 60 min mod-to-vig daily; beyone = more health benefits
  • increased time in aerobic increases cardiorespiratory fitness; increased strengthening = increased muscular fitness
  • incremental benefits of doing both
  • sedentary behaviour and adverse outcomes stronger for television viewing or recreational screen time as specific exposure variable than for total time
59
Q

Recommendations for adults

A

150-300 min mod or 75-150 vigorous

MVPA bouts of ANY DURATION now count towards these recommendations (differs from 2010 rec of 10 min bouts)

muscle strengthening 2 days a week +

  • all adults should limit the amount of time spent sedentary
60
Q

Summary of Recommendations

A
61
Q

Recommendations for older adults

A

inverse dose-response relationship between volume of aerobic PA and risk of physical functional limitations in older adults

  • balance and functional exercises reduce risk of falls
  • fall-related injury reduced with multicomponent activity
  • varied multicomponent pA moderate+ intensity 3 days a week to enhance functional capacity and prevent falls
62
Q

Recommendations for pregnant and postpartum

A

PA = reduced gestational weight gain and gestational diabetes overweight / obese

incidence of gestational hypertension no different

no increased risk of LBW, SGA, LGA, reduced risk of preterm birth

sedentary behaviour guidelines extrapolated

63
Q

Recommendations Chronic conditions

A

safe without contraindications

benefits outweigh risks

type 2 diabetes: decreased risk CVD mortality, decreased A1C, blood pressure, BMI, and lipids

hypertension: decreased risk progression of CVD and reduce BP, reduces CVD mortality

postcancer diagnosis: lower risk mortality, all causes and mortality from cancer in female and colorectal survivors

HIV included for first time —enhances QoL, maximal oxygen consumption, exercise tolerance, general health and physical functioning
- no sig change in viral load, CD4+ count or disease progression

  • decreased symptoms of anxiety and depression
  • reduction in body fat % and increase in lean body mass but not waist circumference or body mass index
  • sedentary behaviour recommendations extrapolated
64
Q

Recommendations for people living with disability

A

considered safe and beneficial for people living with disability without contraindications; no major risks

may need to consult professional

  • spinal cord injury: reduces shoulder pain, improves vascular function in paralysed limbs
  • can improve functioning people with MS, spinal cord injury, history of stroke
  • schizophrenia and major depression beneficial effects on QoL
  • beneficial effects on cognition people with MS, Parkinsons, history of stroke, ADHD, major depression and schizophrenia
  • wheelchair users or low mobility, important it IS POSSIBLE to avoid sedentary behaviour while sitting or lying while doing light-intensity or high-intensity activities that do not involve lower extremities
65
Q

what remains the same?

A

value of pA across all ages and abilities

some is better than none; more better for optimal outcomes

  • 150 min mod per week, 75 min vig
  • children 60 min / day

value of muscle- strengthening

key recommendations the same

66
Q

what is new?

A

any bouts now instead of min 10 min

target range of 150-300 min mod; 75-150 min vig — beyond not appreciably further decrease risk of major outocmes

  • now applies to ALL older adults instead of those with poor mobility

children — average 60 min instead of must

sedentary behaviour limited across all groups; replacing sedentary with any intensity of pA

benefits of undertaking more MVPA to help reduce sedentary

  • encourage the promotion of multiple approaches to limited the negative health outcomes associated with high levels of sedentary time
67
Q

2020 WHO Guidelines on PA and Sedentary Behaviour

A

provide evidence-based public health recommendations concerning the amount and types of physical activity that offer significant health benefits and mitigate health risks

  • update and replace previous 2010 WHO recommendations on PA
68
Q

Breaking Up Sedentary Behaviour to Enhance Mood

A
  • more beneficial at home than at work
  • promising strategy to enhance mood in everyday life
  • frequent and intensive; walking instead of standing may be most beneficial
69
Q

more breaks in sedentary time are associated with reduced metabolic risk

A

has a beneficial effect such as postprandial glucose or insulin responses

70
Q

Mood

A

rather diffuse affective state that subtly affects our experience, cognitions, and behaviour

71
Q

short duration vs long duration

A

breaking up short duration (3-5 min) appears to be more beneficial than breaking-up sedentary behaviour only once with a longer duration (30 min or more)

72
Q

Ecological Momentary Assessment (EMA)

A

study using mobile methodology looking to explore whether enhancement of mood through sedentary breaks can be translated to everyday life of adults

73
Q

Study Design

A

3 accelerometers - chest, hip, thigh

smartphone prompted participants via an acoustic, visual, and vibration signal every 40 to 100 min within the 7:30am to 9:30pm period

each time spent more than 30 min in a sitting/lying position, e-diary triggered mood ratings

random triggers at various times were implemented; no more often than every 40 min but at least every 100 min

74
Q

Measures - Mood

A

Wilheim and Schoebi

three basic mood dimensions: valence, energetic arousal, calmness

75
Q

Sedentary break

A

a nonsedentary bout in between two sedentary bouts

76
Q

Sedentary bout

A

a period of uninterrupted sedentary time

77
Q

Sedentary time

A

the time spent for any duration (ie. minutes per day) or in any context (ie. at school or work) in sedentary behaviours

78
Q

Sedentary Behaviour

A

any waking behaviour characterized by an energy expenditure 1.5 or less METs while in a sitting, reclining, or lying posture

79
Q

Body position

A

the ratio from the vertical thigh to the ventral longitudinal axis of the body, resulting in either an upright or a sitting/lying body position

80
Q

Break frequency

A

represented the sum of all intervals of nonsedentary time during the 80-min time frames

81
Q

Break duration

A

represented the mean length of all intervals of nonsedentary time during the 80 min time frames

82
Q

Break intensity

A

parameterized as MET values from hip accelerometer within the nonsedentary minutes

83
Q

Break context

A

current location (at home vs work) of the participants while they answered the mood prompt

84
Q

Effects of break patterns on valence

A

break frequency and break intensity were positively associated with valence

break duration did NOT positively predict valence

  • day of the week was significantly associated with valence — on WEEKENDS participants felt better than on weekdays
85
Q

Effects of break patterns on energetic arousal

A

break frequency and break intensity positively predicted energetic arousal

break duration did NOT positively predict energetic arousal

more frequently and more intensively was associated with higher prospective energetic feelings

single breaks with higher intensities were more beneficial than any other variation

  • energetic arousal decreased during the day, with an accelerated decrease from 2pm to 11pm
86
Q

Effects of break patterns on calmness

A

break intensity positively predicted calmness

higher intensities were related to enhanced calmness

break duration and break frequency did NOT significantly predict calmness

day of week was significantly associated with calmness

  • participants felt more calm on weekends than on weekdays
87
Q

Context effects of break patterns on mood

A

more beneficial effects at home than at work

88
Q

Break Intensity associated with…

A

enhancement in all three mood dimensions

89
Q

Break frequency associated with…

A

enhancement in valence and energetic arousal

90
Q

Break duration associated with…

A

_NOT_ significantly associated with mood at all

91
Q

Frequently breaking up sedentary behaviour is beneficial to enhance mood

A

both shorter and longer bouts

found across entire intensity continuum, across both exercise and nonexercise activities

92
Q

sit-to-stand transitions every 30 min enhanced feelings of energy

A

6 min session of high-intensity interval exercise led to enhanced feelings of vigor

higher intensity, stronger impact on mood dimensions

93
Q

aerobic exercise has potential to buffer stress

A

Kin 2000 (8 decks)

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