Two Important Facts about Exercise Before beginning check with your doctor Moderation is better than excessive practice Obstacles that have to be overcome Making time for it Adults need at least 30 minutes / day Children at least 60 minutes / day

Benefit of Exercise Cardiovascular Increases blood volume and oxygen content Increases blood supply to muscles and nerves Reduces resting heart rate Increases heart muscle size Respiratory Increases oxygen and carbon dioxide exchange Increases functional capacity Neurological Reduces stress Improves mental health – decreases depression Musculoskeletal Increased muscle mass – reduces body fat Improves muscle tone and body posture

How much physical activity do you need? CDC Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day. 1. Aerobic Activity- should make up most of your child's 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous- intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least 3 days per week

Children (6-17) Muscle Strengthening- such as gymnastics or push- ups, at least 3 days per week as part of your child's 60 or more minutes. Bone Strengthening - such as jumping rope or running, at least 3 days per week as part of your child's 60 or more minutes. 1. What do you mean by "age-appropriate" activities? Some physical activity is better-suited for children than adolescents. For example, children do not usually need formal muscle-strengthening programs, such as lifting weights. Younger children usually strengthen their muscles when they do gymnastics, play on a jungle gym or climb trees. As children grow older and become adolescents, they may start structured weight programs. For example, they may do these types of programs along with their football or basketball team practice

How much physical activity do adults need? 2 hours and 30 minutes (150 minutes) of moderate- intensity aerobic activity (i.e., brisk walking) every week andmoderate- intensity aerobic activity muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). OR muscle-strengthening activities 1 hour and 15 minutes (75 minutes) of vigorous- intensity aerobic activity (i.e., jogging or running) every week andvigorous- intensity aerobic activity muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). muscle-strengthening activities

How much physical activity do adults need? An equivalent mix of moderate- and vigorous-intensity aerobic activity and aerobic activity muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). muscle-strengthening activities More time equals more health benefits If you go beyond 300 minutes a week of moderate- intensity activity, or 150 minutes a week of vigorous- intensity activity, you'll gain even more health benefits.

How much physical activity do older adults need? If you're 65 years of age or older, are generally fit, and have no limiting health conditions you can follow the guidelines listed below. 2 hours and 30 minutes (150 minutes) of moderate- intensity aerobic activity (i.e., brisk walking) every week andmoderate- intensity aerobic activity muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). OR muscle-strengthening activities

How much physical activity do older adults need? 1 hour and 15 minutes (75 minutes) of vigorous- intensity aerobic activity (i.e., jogging or running) every week andvigorous- intensity aerobic activity muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). OR muscle-strengthening activities An equivalent mix of moderate- and vigorous-intensity aerobic activity and aerobic activity muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). muscle-strengthening activities

Measuring Physical Activity Intensity Relative Intensity The talk test Absolute Intensity Moderate Intensity Vigorous Intensity

Evaluate the importance of warm-up and cool-down periods with exercising Warm Up Warm up exercises let the body to prepare for exercise by increasing blood flow to the muscles allowing them loosen up. Not only can this help to maximise the benefits of exercise it can also help to prevent against injury. The main arrears that a warm up should cover are: Jogging to increase the body’s temperature Dynamic stretches to reduce muscle stiffness Specific stretches of the muscles that will be used during exercise

Evaluate the importance of warm-up and cool-down periods with exercising The process of cooling down after exercise is just as important as warming up. Cooling down: Allows the body to dissipate waste products such as lactic acid generated during exercise Reduces the chances of blood pools occurring in the areas where blood supply has been concentrated on during exercise which may cause light-headedness, sudden shortness of breath, weakness and cramps. Reduces the amount of adrenaline in the blood Allows heart rate to gradually return to a state of rest.

Mental Benefits of Physical Activity Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and may help you sleep better. Research has shown that doing aerobic or a mix of aerobic and muscle-strengthening activities 3 to 5 times a week for 30 to 60 minutes can give you these mental health benefits. Some scientific evidence has also shown that even lower levels of physical activity can be beneficial.

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