WHY DO WE exercise? BY GARY READ Cardiac Exercise Professional FPH Cardiac Disease Risk Management Team

WHAT ARE THE BENEFITS OF EXERCISING?

SOME BENEFITS OF EXERCISE To improve cardiovascular strength. Your Heart is another muscle To increase bone density and prevent Osteoporosis. To improve self-efficiency and maintain independence. To maintain balance and improve reflexes to decrease falls. To improve pulmonary function. To boost mood. To help prevent and regulate diabetes. To improve flexibility, joint range of motion and functional movement. To improve sleep.

How does exercise help us? Lowers blood pressure. If your heart is stronger, it works less to pump, the force on your arteries decreases, lowering your blood pressure Increases good HDL cholesterol that transports fat away from the arteries and back to the liver for processing May reduce levels of bad LDL cholesterol that can form fatty deposits in the arteries and contribute to heart disease Improves circulation by preventing blood clots that can lead to heart attack (MI) and stroke Increases fat loss. Exercise also reduces stress by releasing feel-good hormones called endorphins

How much physical activity should we do?

OR A COMBINATION OF BOTH MINUTES PER WEEK 150 MODERATE INTENSITY INCREASED BREATHING ABLE TO TALK 75 VIGOROUS INTENSITY BREATHING FAST DIFICULTY TALKING OR OR A COMBINATION OF BOTH

YOU SHOULD ALSO INCLUDED DAYS PER WEEK BUILDING STRENGTH 2 x

HOW TO EXERCISE

Warm-up FOR AT LEAST 10 TO 15 MINUTES SLOWLY INCREASING HEART RATE DIRECTING BLOOD TO ACTIVE MUSCLES WARMING UP MUSCLES AND JOINTS HELPS TO PREVENT THE ONSET OF ANGINA Warm-up A SLOW STEADY WARM-UP GRADUALY INCREASING INTENSITY AND RANGE OF MOVEMENT

F I T T MAIN EXERCISE CONDITIONING PHASE INCREASED BREATHING FREQUENCY 5 or more days of the week F I MAIN EXERCISE INTENSITYODERATE INTENSITY INCREASED BREATHING STILL ABLE TO TALK T TIME 20-30 MINUTES (Excluding warm-up and cool-down) CONDITIONING PHASE T TYPE AEROBIC EXERCISE

AS WE GET OLDER HEART RATES TAKE LONGER TO RECOVER TO BRING DOWN YOUR HEART RATE TO WITHIN 10 BEATS OF YOUR RESTING HEART RATE TO PREVENT ARRHYTHMIAS BLOOD POOLING COOL-DOWN SLOWLY DECREAISING INTENSITY AND RANGE OF MOVEMENT TO BRING DOWN HEART RATES AND BLOOD PRESSURE

WHEN NOT TO EXERCISE or REDUCE ACTIVITY LEVEL

WHEN FEELING UNWELL, A COLD OR FEVER AFTER A HEAVY MEAL WHEN FEELING UNWELL, A COLD OR FEVER UNEXPLAINED PAIN WHEN NOT TO EXERCISE

EXERCISING IN COLD WEATHER WEAR APPRIOATE CLOTHING MAYBE USE SCARF TO COVER MOUTH – WARM AIR ENTERING LUNGS HYDRATE- KEEPING DRINKING EVEN IN COLD WEATHER MAKE SURE IT IS SAFE TO EXERCISE – ICEY PAVEMENTS VASOCONSTRICTION ↑ BP ↑ VISCOSITY ↓ PLASMA VOLUME ↑ CARDIAC WORKLOAD

EXERCISING IN HOT WEATHER ↑ Vasodilation ↓ BP ↑ HR ↑ Sweat - Up to 2 -3L/ hour ↑ Dehydration CHANGE TIME DAY WHEN YOU EXERCISE EARLY MORNINGS OR EVENINS HYDRATE – WHILE YOU EXERCSE AND AFTERWARDS MODIFY YOUR EXERCISE

More of this

Less of this

BUILD UP SLOWLY USING THE GUIDELINES WE HAVE MENTIONED REMEMBER IF YOU ARE NOT ACCUSTOMED TO DOING MUCH PHYSICAL ACTIVITY START SLOWLY BUILD UP SLOWLY USING THE GUIDELINES WE HAVE MENTIONED

ANY QUESTIONS?