WHAT PHYSICAL ACTIVITY CAN DO FOR YOU-NOW !! Increased energy Improved appearance Increased muscular strength Help in dealing with stress Improve overall health Improve self-image Improved physical performance Improved ability to sleep Improved overall daily functioning

HOW MUCH PHYSICAL ACTIVITY DO I NEED? Surgeon General of the United States reports that: People who are usually inactive can improve their health and well-being by becoming even moderately active on a regular basis. Physical activity need NOT to be strenuous to achieve health benefits. Greater health benefits can be achieved by increasing the amount (duration, frequency or intensity ) of physical activity.

GOOD NEWS FOR PEOPLE WHO ARE INACTIVE AND BECOME DISCOURAGED WITH EXERCISE Follow these guidelines: Accumulation of 30 – 60 minutes or more of moderate intensity physical activity on most days, preferably everyday. To achieve higher benefits, strive for three 20 minutes sessions of continuous moderate to vigorous activity Moderate activity: medium intense exercise Vigorous Activity: high intensity exercise

EXERCISING SAFELY Warm-up and cool-down. Wear comfortable, loose-fitting clothing. Light in color and preferably cotton. Always wear cotton socks to absorb perspiration, avoid blisters and possible foot fungus known as “athlete’s foot”. Choose the correct footwear, appropriate for the activity that you will be doing, regardless of price. Be very careful when exercising in hot weather. NEVER EVER WEAR PLASTIC OR RUBBER SUITS. They prevent the escape of body heat. Drink plenty of H2O before, during and after exercise. If exercising for about 90 minutes, cool H2O is recommended. More than 90 minutes, a commercial sports drink is recommended.

HEAT-RELATED DISORDERS HEAT CRAMPS Usually not a serious problem but can be very uncomfortable. The affected muscle will contract violently & uncontrollably Symptoms: thirst, nausea, clammy skin, chills and / or increased heart rate. FIRST AID PROCEDURES: 1. Stop the activity and massage the muscle. 2. Replace fluids by drinking ½ a cup of H2O every 15 minutes. 3. Move to a shaded area.

HEAT-RELATED DISORDERS Heat Exhaustion A response characterized by fatigue, weakness and collapse. It is often caused by failure to drink fluids to replace those lost through sweating. Symptoms: Pale skin, heavy perspiration, nausea, and rapid shallow breathing. FIRST AID PROCEDURES: 1. Stop physical activity, move to a cool shaded area, apply wet towels 2. Drink large amounts of fluids ( H2O ). 3. Seek medical attention.

HEAT-RELATED DISORDERS HEATSTROKE: A response to heat that results in high body temperature. When a lot of H2O has been lost, the brain shuts down the sweating mechanism to prevent additional H2O loss. Heatstroke can be LIFE-THREATNING!! SYMPTOMS: Hot, dry skin, very high body temp. sudden collapse and possible unconsciousness.

HEATSTROKE FIRST AID PROCEDURES: 1. Seek medical attention-911 2. Apply ice packs to the head. 3. Remove clothing & apply ice, cold H2O, wet towels or alcohol to cool the body.

THE SUN & SKIN CANCER 1 in every 7 Americans will develop some form of cancer in his / her lifetime. 1 serious sunburn early in life doubles the chances of developing skin cancer later in life. Three-fourth of all deaths from skin cancer are caused by malignant melanoma, a tumor which usually begins as a mole.

A Asymmetry. One half of the mole does not match or look like the other half. B Bleeding. Unevenness of the outside edges of the mole. Color. The color of the mole is not the same, but may be shades of red, white, tan, brown, blue or black. C D Diameter or size. Any sudden increase in size indicates a problem

COMMON PROBLEMS ASSOCIATED WITH EXERCISE Muscle Soreness: * Tiny tears in muscle & connective tissue * Lactic acid build up in muscles Muscle Cramps: * Powerful involuntary muscle contractions. Causes include: dehydration, electrolyte imbalance, injury, inadequate physical conditioning, overexertion. Stitch in the side: * Sharp pain in the upper abdomen. Solution: slow down, take deep breaths, raise your arm and bend away from the pain and press on the pain.

SPRAINS & STRAINS Sprains are injuries to the ligaments or the capsule-like sac that surrounds a joint. Usually caused by movements of the joint beyond it’s normal range of motion or trauma, which overstretches the tissue. Strains are when a muscle is forced into unaccustomed exercise. These pulls or strains can tear muscle fibers. The muscle will contract, swell and stiffen. With rest, the torn fibers will heal.

INJURY TREATMENT – RICE Rest the injured part. Ice reduces inflammation & pain. Compression or pressure reduces blood flow & swelling. Elevation decreases internal bleeding & swelling.