EXERCISE FOR YOU E X E R C I S E LIFESTYLE PRINCIPLES FOR THE 21 ST CENTURY In His Image P r o g r a m E X E R C I S E A pex Concepts, Loma Linda CA USA D esign Gabriel Isaia P resents: MargiAnne Isaia, MD, MPH

Exercise IN HIS IMAGE  Promotes and helps develop deep breathing – increases ventilation (alveolar ventilation is the amount of air delivered to the respiratory zone per minute)  Increases pulmonary blood flow  Increases pulmonary capillary surface area – increases rate of gas exchanges (O2, CO2) PHYSICAL EXERCISE

Exercise benefits all body functions PHYSICAL EXERCISE  Increases systemic blood flow  Effectively transports nutrients and O2 to all body cells  Helps the lymphatic flow Exercise IN HIS IMAGE

 Slows heart rate  Strengthens heart muscle  Increases number of mitochondria (power houses) in heart muscle  Helps collateral circulation EXERCISE: The effects on heart health EXERCISE - Medicine that prevents and treats CAD (Coronary artery disease) Exercise IN HIS IMAGE

 Opens-up constricted blood vessels  Keeps arteries elastic  Lowers high blood pressure  Improves endothelium function  Makes arteries less sensitive to stress hormones (adrenalin, noradrenalin) EXERCISE: The effects on Blood Vessels EXERCISE – Medicine that prevents and treats vascular diseases (arterial hypertension, stroke) Exercise IN HIS IMAGE

 Increases metabolic efficiency (speeds-up fat catabolism)  Reduces visceral fats  Increases resting metabolism rate  Enhances long-term maintenance of weight loss EXERCISE: The effects on General Metabolism EXERCISE – Medicine to prevent and treats Obesity Exercise IN HIS IMAGE

 Lowers high blood glucose level  Improves Insulin sensitivity  Lowers blood triglycerides  Increases HDL-C (good cholesterol)  Lowers LDL-C (bad cholesterol) EXERCISE: The effects on Glucose and Lipids Metabolism EXERCISE – Medicine to treat diabetes mellitus type I & II Exercise IN HIS IMAGE

 Improves mood (increases serotonin, dopamine, noradrenalin)  Enhances self-esteem  Reduces anxiety  Promotes wellness (stimulates B-endorphins)  Strengthens will-power  Builds coordination and confidence  Improves sleep EXERCISE: The effects on Brain and mental health EXERCISE – Medicine to prevent and treat: depression, anxiety and stress related disorder Exercise IN HIS IMAGE

 Improves Natural Killer cells activity  Improves T lymphocyte activity  Propels neutrophils into general circulation EXERCISE: The effects on Immune System EXERCISE – Medicine that prevents cancer, anti-inflammatory and auto immune diseases Exercise IN HIS IMAGE

 Promotes the growing process (increases growth hormone production)  Slows down the aging process  Works against atherosclerosis  Decreases clotting factors EXERCISE: - The fountain of youth EXERCISE – Medicine – promotes longevity Exercise IN HIS IMAGE

 Preserves and improves muscle tone  Increases muscle strength (“the second heart”)  Improves joints range of motion  Increases body flexibility, decreasing risk of injury  Helps increase bone mineral density (increases calcium absorption) & number of muscle mitochondria EXERCISE: The effects on Muscles, Joints, Bones EXERCISE - The best medicine that prevents and treats osteoporosis, osteoarthritis, some muscular- skeletal disorders Exercise IN HIS IMAGE

EXERCISE: The effects on Digestive System  Improves digestion and absorption processes  Regulates elimination EXERCISE – The medicine to prevent and treat constipation Exercise IN HIS IMAGE

A E R O B I C  Involves physical activity that is rhythmic, repetitive, challenges the circulatory system and uses the large muscles  Significantly increases the blood flow to the muscles for an extended period of time, promoting cardiovascular fitness Types of EXERCISE Examples: brisk walking, jogging, running, swimming, bicycling, hiking Exercise IN HIS IMAGE

Types of EXERCISE S T R E N G T H A N D F L E X I B I L I T Y  Increases muscles tone  Improves bone mineral density  Improves tendon elasticity  Decreases risk of injury WEIGHT TRAINING  Body building (increases muscular mass) Exercise IN HIS IMAGE

Aerobic 30 minutes at least 5 days/week Strength and Flexibility 30 minutes at least 5 days/week RECOMMENDATIONS… How much exercise? Exercise IN HIS IMAGE

 Drink plenty of water and enjoy fresh air  Exercise 1 hour before meals or 3 hours after meals  Be moderate (while exercising you can talk easily)  Strive for symmetry and elegance when weight training! Be well balanced! Use small weights!  Enjoy nature sounds! Music can be disturbing (each person has a different rhythm) RECOMMENDATIONS… Exercise IN HIS IMAGE

 Children are prone to heat stress (they have less ability to sweat) Give them plenty of water  Postpone weight training for preadolescent and adolescent (epiphyseal plate injury, short stature)  Running is a wise choice (except for very young)  Make sure the program is gradual and well supervised (well fitting running shoes. Warm up and cool down properly)  For pre-adolescent – there is a risk of injuries, especially with intense or lengthy exercise (long distance running) RECOMMENDATIONS for children… Exercise IN HIS IMAGE

WARNING: Persons with known or suspected cardiovascular, respiratory, metabolic, orthopedic or neurological disorder, should consult their personal physician before beginning or significantly increasing physical activity. Exercise IN HIS IMAGE

EFFECTS of EXCESSIVE EXERCISE  Increases production of free radicals  Suppresses the Immune System  Promotes blood clotting  Increases levels of stress hormones  Reduces blood flow to the stomach & kidneys Exercise IN HIS IMAGE

 nausea, vomiting,  chest pain, irregular heart beat  excessive fatigue  shortness of breath  severe pain in muscle or joints WHEN TO STOP EXERCISING: Exercise IN HIS IMAGE

ACTIVE LIFE HEALTH SEDENTARY LIFE DISEASES “A healthful lifestyle can hold back the aging processes as much as 30 years” Hans Diehl DrHSc MPH Exercise IN HIS IMAGE

“The whole body is designed for action; and unless the physical powers are kept in health by active exercise, the mental powers cannot long be used to theirs highest capacity…” EGW Ed 207,208 Exercise IN HIS IMAGE