M OVEMENT FOR H EALTHY L IFE FIT F OR L IFE Ms Chelvi WQ Park Health and Rehabilitation Centre

Sedentary Lifestyle A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it's a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits.

S ITTING D ISEASE Human beings evolved as a walking entity, exploring the world on our feet," says James Levine, MD, author of Move a Little, Lose a Lot. "The strangest thing in the world is that people spend all day scrunched in a chair. It's a form of physical entrapment," said Levine Levine's advice: Fight sitting disease by taking steps to become more physically active. Non-exercise activity thermogenesis (NEAT)

A N E PIDEMIC OF S EDENTARY B EHAVIOR : T HE P ERILS OF T OO M UCH S ITTING Sitting decreases the activity of an enzyme called lipoprotein lipase (LPL), which helps burn fat. Too much sedentary time decreases bone mineral density without increasing bone formation, which raises the risk of fracture. Excess sitting increases blood pressure and decreases the diameter of arteries, both of which make heart disease more likely. Dr I-Min Lee said, "Everything that gets worse when we get older, gets better when we exercise."

E XERCISE FOR A H EALTHY H EART Improving your overall health

Exercise program includes three key points: - Stretching -Aerobic activity -Resistance(strength training)

E XERCISE P ROGRAMME 3. Cardiovascular fitness 2. Muscle strength / endurance 1. Flexibility

F LEXIBILITY ~ The ability to move the joint or muscles through their full range of motion ~ Decreased risk of injury & improve performance

S TRENGTH AND E NDURANCE TRAINING ~ Anaerobic exercise ~ Involved lifting weight ~ Can improve strength & muscles mass

E XAMPLES OF A EROBIC E XERCISES Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), and low-impact aerobics or water aerobics. Non-exercise activity thermogenesis (NEAT)

B ENEFITS OF E XERCISES Strengthen your heart and cardiovascular system. Improve your circulation and help your body use oxygen better. Improve your heart failure symptoms. Increase energy levels so you can do more activities without becoming tired or short of breath. Increase endurance. Lower blood pressure. Improve muscle tone and strength.

B ENEFITS OF E XERCISES Improve balance and joint flexibility. Strengthen bones. Help reduce body fat and help you reach a healthy weight. Help reduce stress, tension, anxiety, and depression. Boost self-image and self-esteem. Improve sleep. Make you feel more relaxed and rested. Make you look fit and feel healthy.

How Often Should I Exercise? In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising every day or every other day will help you keep a regular aerobic exercise schedule.

E XERCISE ADHERENCE 1. Start slowly 2. Short and long term goal 3. Plan the exercise schedule 4. Variety!! 5. Utilize social support 6. Buddies system

E XERCISE T IPS Set realistic goals if you are uncertain about your limitations and ability Choose a time to exercise when your medicines are working well and you feel rested DO NOT do or continue exercise that causes pain All movement should be done in a controlled manner to prevent injury Learn to recognize when you are tired Get a balance between too much or too little Remember that it takes time to see and feel the benefits of an exercise program

Always: Before you begin any exercise therapy, get the approval of your doctor and a prescriptions to work with a trained, experienced physiotherapist.

S UMMARY

T HANK Y OU