Cycling CME

A unique CME learning experience for Physicians, PA-C's and other Medical Providers who love cycling

Active CME:  Combining Continuing Medical Education (CME) and Bicycle Touring for the Healthcare Provider

Get America Moving!

Get Moving America!

The Department of Health and Human Services published the second edition of, Physical Activity Guidelines for Americans, this week in the Journal of the American Medical Association. This edition has the updated recommendations for physical activity for the first time in ten years. As they noted in their report, the main recommendation is, “Get Moving America”. The guidelines have many of the key points as first outlined in 2008; however, studies show that only 20% of Americans meet those recommendations for activity.

While the guidelines are similar to 2008, they do include areas with new research demonstrating evidence for the health benefits of increased physical activity. The studies showed that increased physical activity improved health and weight status in young children, improved cognition in youth, reduced risk of cancer at additional sites, more brain health benefits, improved sleep, reduction in falls in the elderly and improved quality of life.

One of the newer areas of emphasis includes the importance of increasing movement in the lives of the sedentary, even if in very short increments. The previous message was using at least 10-minute increments of aerobic activity toward the goal of 150 minutes per week. The message in the 2018 guidelines is that all movement is helpful. For individuals who are very sedentary, even adding light intensity activity reduces all-cause mortality, decreases cardiovascular disease and reduces incidence of type 2 Diabetes.

The guidelines also review a summary of the literature on promoting physical activity and note the following: individual level interventions by medical providers can increase the amount of physical activity in youth and adults especially when based on behavioral change theories. Therefore, the message from providers must include increasing physical activity. In addition, other research shows that multi-component school based programs can be effective and improving the built environment is essential to increase safe physical activity.

At Cycling CME, we believed strongly in the importance of physical activity in the treatment and prevention of chronic disease as well as improving quality of life. As medical providers, we have an obligation to encourage and guide others to make physical activity an integral part of their lives. Have an active day.

Cycling CME

References:

Piercy, KL, et al. The physical activity guidelines for Americans. JAMA. 2018

The Importance of Sleep, Athletic Performance and Injury Rates

The Importance of Sleep and Athletic Performance and Injury Rate

The literature on the effect of sleep on sports performance is very interesting.  As we have noted here before, Dr. Cheri Mah has evaluated the effects of acute sleep restriction in cycling, demonstrating decreases in power, submaximal heart rate and peak heart rate during physiological assessments of cyclists.  Dr. Mah then evaluated the response to extra sleep in collegiate swimmers.  This study showed extra sleep over an extended period resulted in improved athletic performance, mood and lower ratings of fatigue. As athletes are always trying to find extra advantage, professional athletes and teams are in the news discussing how they have made sleep a priority as they try to optimize their performance.  This includes multiple professional teams with sleep rooms even fitted with special pillows to optimize sleep.

More recently, studies have looked at sleep and injury rates.  Milewski et al. (2014) showed a significant decrease in injury rate in adolescent athletes who slept more than 8 hours a day.  Other researchers are looking at sleep deprivation effects on proprioception (our sense of balance) and reaction time, both factors affecting injuries and performance.

As medical providers working with athletes at all different levels, clearly we should emphasize the importance of a healthy sleep cycle for both performance and possible even preventing injury.  Encourage everyone to get a great night’s sleep.

References:

Milewski MD, et al. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes, Journal of Pediatric Orthopedics, 2014

Mah CD, et al. The effects of sleep extension on the athletic performance of collegiate basketball players,Sleep, 2011

Cycling CME