Exercise It’s Important!

Physical Activity? Simply means movement of the body that uses energy. For health benefits, physical activity should be moderate or vigorous intensity. - This depends on the extent to which they make you breathe harder and your heart beat faster.

Moderate physical activities include: Walking briskly (about 3 ½ miles per hour) Bicycling (less than 10 miles per hour) General gardening (raking, trimming shrubs) Dancing Golf (walking and carrying clubs) Water aerobics Canoeing Tennis (doubles)

Vigorous physical activities include: Running/jogging (5 miles per hour) Walking very fast (4 ½ miles per hour) Bicycling (more than 10 miles per hour) Heavy yard work, such as chopping wood Swimming (freestyle laps) Aerobics Basketball (competitive) Tennis (singles)

Why Is Physical Activity Important? Regular physical activity can produce long term health benefits. People of all ages, shapes, sizes, and abilities can benefit from being physically active. The more physical activity you do, the greater the health benefits.

How Physical Activity Impacts Health Helps control weight. Reduces feelings of depression and anxiety. Helps build and maintain healthy bones, muscles, and joints. Reduces the risk of developing colon cancer. Helps reduce blood pressure in people who already have high blood pressure. Causes the development of new blood vessels in the heart and other muscles. Enlarges the arteries that supply blood to the heart. WHO 2002 The evidence is growing and is more convincing than ever! People of all ages who are generally inactive can improve their health and well-being by becoming active at a moderate-intensity on a regular basis. (CDC Report 1997)

What Can Exercise do for You? Reduce the risk of the three leading causes of death: Heart Disease, stroke, and cancer Control or prevent development of Disease Enhance Mental Abilities Improve Sleeping Habits and Increase Energy Levels Lift Depression and Help Manage Stress Control Weight, improving self-image, appearance and health The good news about regular physical activity is that everyone can benefit from it (USDHHS, 1996).

Being physically active can help you: Increase your chances of living longer Feel better about yourself Decrease your chances of becoming depressed Sleep well at night Move around more easily Have stronger muscles and bones Stay at or get to a healthy weight Be with friends or meet new people Enjoy yourself and have fun

Exercise Being active means allowing your body to "practice" breathing, stretching, and lifting. The more practice your body gets, the better it works!

Get Moving! Aerobic Activity Strength Training Flexibility Training Components of an exercise program Aerobic Activity Strength Training Flexibility Training Use an exercise log to help you plan and keep track of your exercise program WHO 2002 To improve physical fitness, the body must be challenged by loads greater than normal. For example, when muscles are stressed by a greater load than they are used to, they adapt and their function improves. This principle applies to aerobic activity, strength training, and flexibility

Aerobic (cardio) Use large muscles and done at a moderate pace for long periods a sustained activity that elevates your heart rate over a specific period of time. Types of cardio can be running, walking, jumping, swimming, and dancing. Anaerobic: short, intense bursts of energy. Football, baseball and tennis. Help build power and speed

Types of Aerobic Exercise Outdoor Activities Walking Jogging/running Bicycling Swimming Basketball Soccer Jumping Rope Indoor Activities Treadmill machine Stair climbing machine Stationary bike Elliptical trainer Rowing machine Aerobics, boxing... Hiking/skiing is also included in Outdoor activities

Muscle Strength Helps to builds strong bones and muscles so your body can move more efficiently. Muscular Endurance- your ability to use a group of muscles over and over without becoming tired. https://www.youtube.com/watch?v=3S0jAD4CBXQ Ex: Leg muscles to continuously pedal a bicycle for an hour long bike ride. https://www.youtube.com/watch?v=qXl10t6KauQ

Strength Training Muscles = 40% of our lean body mass Definition Muscle work against resistance that improves strength and endurance Strength allows us to move, and endurance allows us to perform work over time Muscles = 40% of our lean body mass Use it or lose it: unused muscle disappears (atrophy) Exercise for life by Melissa www.som.tulane.edu/groups/bht/ Presentations/exercise.ppt Benefits of increased lean body mass (muscle) Greater ease in performing daily activities Reduce body fat: muscle burns more calories at rest than fat Prevent injuries Prevent and treat lower back pain

Types of Strength Training Free Weights use of dumbbells and/or bars with weights on the ends involves balance and coordination; useful for enhancing function in daily activities and recreational sports Bonuses: convenient, cheap, and provides a wide variety of exercises that work several muscle groups together Your body, your weight The most convenient form of resistance exercise Pushups, pull-ups,. Lunges, squats…. Exercise for life by Melissa www.som.tulane.edu/groups/bht/ Presentations/exercise.ppt Safety Warm-up your muscles first Know proper use of machines, and use correct form Do not exercise alone when using weights (spotter) Don’t “over train”; know your limits, and increase intensity gradually Breathing Don’t hold your breath! Exhale with Exertion Perform shortening and lengthening phases of each exercise Balance your muscle use Strengthen opposing muscle groups Use both sides of your body for each exercise

Flexibility Training Flexibility = The ability to move a joint through its range of motion We lose flexibility with disuse and aging Benefits Decreased chance of muscular injury, soreness, and pain Helps prevent and reduce lower back pain Improves joint health (tight muscles stress our joints) Activities stretching, yoga, pilates, tai chi Exercise for life by Melissa www.som.tulane.edu/groups/bht/ Presentations/exercise.ppt Stretching Regimen Warm-up Move into stretch gently, until you feel tension but NO PAIN Hold pose for 10-30 seconds and BREATHE Move out of stretch gently

Stretching For flexibility and balance Decreases the risk of activity-based injuries Do all stretches gradually. Don't push or bounce the stretch. You should feel a stretch, not pain.

http://www.cdc.gov/nccdphp/dnpa/physical/starting/index.htm

Getting Started….Setting Goals What will motivate you? Think about your reasons for exercising Are your goals important enough to keep you motivated long-term? Think short-term and long-term How will you benefit from your fitness plan day-to-day? In 1 year? In 5 years? In 10 years? Exercise for life by Melissa www.som.tulane.edu/groups/bht/ Presentations/exercise.ppt Examples Health goals I want to lower my blood pressure I want to feel good about my weight and health Fitness goals I want to run in a road race

Fitness Equipment / Safety Buy Appropriate SHOES Wear Comfortable Clothing TOO HOT! TOO COLD! Run and Walk with a Friend More fun, safer, with a physical and mental support system Night Time: stay to the well lit areas Select activities that are fun ……….. To YOU!

How Much is Needed?

3,500 Calories 1 pound of fat is To lose 1 pound a week, you would need to burn 500 calories a day!

Adults The Department of Health and Human Services recommends that healthy adults include aerobic exercise and strength training in their fitness plans, specifically: •At least 150 minutes (2 ½ hours) of moderate aerobic activity or 75 minutes (1 hour 15 mins) of vigorous aerobic activity a week •Strength training exercises at least twice a week

Teens and Children Children and Adolescents (6-17 years) 60 mins or more every day Young Children No specific number of minutes. Should play actively every day

Warm-up Muscles need a chance to warm up before exercising Warming up prepares your heart & other muscles for work If you do not warm up, may end up with sore muscles or an injury 5-10 mins. Slower paced and reduced intensity

Workout Period Main part of exercise program At least 20 mins. Vary routine through time and intensity Intervals of 60-90 secs. Focus on breathing Incorporate cardio, strength and flexibility

Cool-Down Period Body needs to slowly return to its pre-exercise state 10 mins. Can use the same activities as you did in the warm-up Ie. Slow jog, stretching

Stretching When you're stretching, keep it gentle. Breathe freely as you hold each stretch for around 30 seconds. Try not to hold your breath. Don't bounce or hold a painful stretch. Expect to feel tension while you're stretching. If you feel pain, you've gone too far.

Assignment Get into groups of 3 Read Ch. 15, pg. 265-271 Create a fitness workout that targets aerobic, strength training, and flexibility. Create a handout illustrating the workout plan. You can demonstrate the activity for extra points on this Thursday in class. Due This Thursday!