Exercise and Cardiopulmonary Health Stacy Gropack, PhD, PT Eric Lamberg, EdM, PT Rebecca States, PhD William Susman, PhD, PT Interdisciplinary, Community-Based, Health Education for Diverse Elders. HRSA Grant #1 D37 HP OO838-01

The Cardiopulmonary System Cardio = Heart Pulmonary = Lungs

The Cardiac System  The heart Is basically a shell with 4 chambers Is basically a shell with 4 chambers 2 Atria at the top2 Atria at the top 2 Ventricles at the bottom2 Ventricles at the bottom Left Ventricle is the main pump of the heart Left Ventricle is the main pump of the heart Blood vessels Blood vessels Arteries - carry blood away from the heart supplying the body with OxygenArteries - carry blood away from the heart supplying the body with Oxygen Veins - carry waste-rich blood back to the heart for cleansingVeins - carry waste-rich blood back to the heart for cleansing

The Pulmonary System  When we breathe, we inhale oxygen and exhale carbon dioxide. This exchange of gases is the pulmonary system's means of getting oxygen to the blood.  The lungs supply the blood with oxygen in order for the blood to deliver oxygen to all parts of the body. supply the blood with oxygen in order for the blood to deliver oxygen to all parts of the body.

EXERCISE  A successful exercise program involves frequent physical activity that is rhythmic, repetitive, challenges the cardiac and pulmonary systems.  The exercise program should significantly increase the blood flow to the muscles for an extended period of time, promoting cardiopulmonary fitness.

Aerobic Exercise  Produces energy using Oxygen  Uses large muscle groups, such as your legs and arms  Should increase your breathing and heart rate  Increases your endurance

Endurance Exercise  Endurance exercise are any activities that increase your heart rate and breathing for an extended period of time, including: Walking briskly Walking briskly Swimming Swimming Bicycling or cycling on a stationary cycle Bicycling or cycling on a stationary cycle Tennis Tennis Volleyball Volleyball Dancing Dancing Cleaning Cleaning

How to Monitor Exercise Effort  Maximum Heart Rate (if cleared by a physician) 80% of Age 80% of Age  You should be able to talk while you are exercising  You should never feel like you can not “catch your breath”  You should not feel pain in your chest or legs

How Much, How Often?  Increase your exercise gradually, starting with about 5 minutes of endurance exercise  Work your self up to 10 minutes  Ultimate goal is 30 minutes 3-5 times per week.  In the warm weather, exercise in the early morning or early evening

Activity Pyramid