1. Presented by: Kylee Gumm Exercise is Medicine Presented by: Kylee Gumm

2.  What do we take medicine for?  To treat symptoms, get better, feel better, help our health  How is exercise like medicine?  Exercise is prescribed in a specific dosage and formulation to each individual patient diagnosed with a disease  The prescription must be very specific regarding exercise modality, intensity, frequency and duration  Dosage is critical to its success  Too much can risk toxic effects, too little and there is no benefit How is Exercise like Medicine?

3. How it is not like medicine Exercise and physical activity are preventative. No physician would prescribe a medicine to a patient who is currently healthy

4. Physical Activity Physical activity helps reduce the risk of chronic health conditions. Engaging in regular physical activity can reduce medication dependence, help maintain functional independence, and improve the quality of life for older adults.

5.  Less than half of all adults get the recommended amount of physical activity.  Adults need at least 2 and 1/2 hours (150 minutes) a week of aerobic physical activity. This should be at a moderate level, such as a fast- paced walk for no less than 10 minutes at a time.  Women and older adults are not as likely to get the recommended level of weekly physical activity.  Inactive adults have higher risk for early death, heart disease, stroke, type 2 diabetes, depression, and some cancers.  Regular physical activity helps people get and keep a healthy weight. Americans need more physical activity

6.  Physicians advised adults with hypertension, cardiovascular disease, cancer and diabetes to participate in physical activity and exercise.  Physical activity can improve health. People who are physically active tend to live longer and have lower risk for heart disease, stroke, type 2 diabetes, depression, and some cancers. Physical activity can also help with weight control, and may improve academic achievement in students. Exercise & Disease

7.  Regular exercise lowers blood pressure, helps maintain a healthy weight and reduces cholesterol—all major factors in the prevention of heart disease. And you need only moderate activity to get results.  Research has found that taking a long walk after eating a high-fat meal actually can help reverse damage to blood vessels, so try walking just 1 miles in less than 30 minutes on most days of the week. Heart Disease

8.  Studies show that exercise is safe and effective in reducing pain and stiffness and improving range of motion and overall strength in people with arthritis. Plus, the physical activity will help you lose weight, thus lessening pressure on your joints.  On the other hand, a lack of exercise can accelerate the disease. Try water aerobics if you have joint pain. Gentle stretching or yoga can help with flexibility. Arthritis

9. According to the Centers for Disease Control and Prevention, regular exercise (along with quitting smoking) may lower your risk of many cancers. Studies indicate that working out can cut the risk of recurrence or death by as much as 50% in people with colorectal cancer. Exercise also may lower the recurrence rate for those with breast cancer, in part by regulating hormone levels. And for virtually all cancer patients, it can lessen some side effects of treatment, including nausea and fatigue. Cancer

10.  Obesity is one of the leading causes of type 2 diabetes. In a recent study, a weight loss of 5% to 7% lowered the incidence of the disease by 58%. Fitness also can play a major role in maintaining normal blood-glucose levels and reducing or postponing long-term cardiovascular complications. Diabetes

11.  Kinoshita’s research compared the effects of 1) diet control, 2) voluntary exercise and 3) diet control plus exercise in an Alzheimer’s disease model. The results showed that exercise was more beneficial than diet control in reducing β-amyloid formation (a defining characteristic of Alzheimer’s disease). Moreover, Kinoshita’s team found that the effect of diet control plus exercise was not significantly different than exercise alone. They attribute the positive effects of exercise to increased degradation of β-amyloid deposits in the brain. Alzheimer's Disease

12.  Strengthen your heart and cardiovascular system Benefits of Exercise

13.  Strengthen your heart and cardiovascular system  Improve your circulation and help your body use oxygen better Benefits of Exercise

14.  Strengthen your heart and cardiovascular system  Improve your circulation and help your body use oxygen better  Increase energy levels so you can do more activities without becoming tired or short of breath Benefits of Exercise

15.  Strengthen your heart and cardiovascular system  Improve your circulation and help your body use oxygen better  Increase energy levels so you can do more activities without becoming tired or short of breath  Increase endurance Benefits of Exercise

16.  Strengthen your heart and cardiovascular system  Improve your circulation and help your body use oxygen better  Increase energy levels so you can do more activities without becoming tired or short of breath  Increase endurance  Lower blood pressure Benefits of Exercise

17.  Strengthen your heart and cardiovascular system  Improve your circulation and help your body use oxygen better  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 Benefits of Exercise

18.  Strengthen your heart and cardiovascular system  Improve your circulation and help your body use oxygen better  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  Improve balance and joint flexibility Benefits of Exercise

19.  Strengthen your heart and cardiovascular system  Improve your circulation and help your body use oxygen better  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  Improve balance and joint flexibility  Strengthen bones Benefits of Exercise

20.  Strengthen your heart and cardiovascular system  Improve your circulation and help your body use oxygen better  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  Improve balance and joint flexibility  Strengthen bones  Help reduce body fat and help you reach and stay at a healthy weight Benefits of Exercise

21.  Strengthen your heart and cardiovascular system  Improve your circulation and help your body use oxygen better  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  Improve balance and joint flexibility  Strengthen bones  Help reduce body fat and help you reach and stay at a healthy weight  Help reduce stress, tension, anxiety, and depression Benefits of Exercise

22.  Strengthen your heart and cardiovascular system  Improve your circulation and help your body use oxygen better  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  Improve balance and joint flexibility  Strengthen bones  Help reduce body fat and help you reach and stay at a healthy weight  Help reduce stress, tension, anxiety, and depression  Boost self-image and self- esteem Benefits of Exercise

23.  Strengthen your heart and cardiovascular system  Improve your circulation and help your body use oxygen better  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  Improve balance and joint flexibility  Strengthen bones  Help reduce body fat and help you reach and stay at a healthy weight  Help reduce stress, tension, anxiety, and depression  Boost self-image and self- esteem  Improve sleep Benefits of Exercise

24.  Strengthen your heart and cardiovascular system  Improve your circulation and help your body use oxygen better  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  Improve balance and joint flexibility  Strengthen bones  Help reduce body fat and help you reach and stay at 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 Benefits of Exercise

25.  Strengthen your heart and cardiovascular system  Improve your circulation and help your body use oxygen better  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  Improve balance and joint flexibility  Strengthen bones  Help reduce body fat and help you reach and stay at 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 Benefits of Exercise

26.  Strengthen your heart and cardiovascular system  Improve your circulation and help your body use oxygen better  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  Improve balance and joint flexibility  Strengthen bones  Help reduce body fat and help you reach and stay at 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  Boosts energy Benefits of Exercise

27.  Before starting any exercise program, always consult your physician.  Make sure you warm up and cool down properly to avoid injury.  Wear appropriate clothing for the activities you will be doing (footwear especially) and the environment you will be exercising in. How to get started…

28.  F.I.T. is an acronym which stands for Frequency, Intensity, and Time.  These are the three parameters you will use to design your exercise program. F. I. T.

29. This term refers to how often you will exercise. The minimum recommendation for aerobic exercise is 3 times per week, but daily is much better (and strongly encouraged). Adults need at least 150 minutes a week (30 minutes a day) of aerobic physical activity. Frequency

30. This term refers to how “hard” you exercise. If you can carry on a normal conversation while you exercise, increase the intensity to where it is somewhat difficult to talk. It is always a good idea to increase your intensity gradually. Results will come as long as you stick to your exercise and watch your diet. Take your heart rate before, during, and after exercise. Target Heart Rate formula 220- your age X 60% = low range 220- your age X 80% = high range Intensity

31. Time  This is how “long” you will exercise.  The average workout takes between 30 and 90 minutes.  The key to getting the most out of your exercise and “Keeping your Body Fit” is variety. Try not to do the same exercises in the same order for the same amount of time.

32. Calories Burned for Common Activities Activity Calories/Minute Back Packing 6 – 14 Badminton 5 – 11 Basketball 3.5 – 11 Bicycling 2.9 – 5.5 Cleaning the House 2.5 – 3.7 Cycling 3.5 –10 Football (touch) 7.5 – 12 Gardening/Weeding 5 – 9 Golfing 2.5 – 3.7 Hunting/Walking 3.5 – 17 Mowing the Lawn 6 – 11 Ping-Pong 3.5 – 6 Raking 3 – 5 Running (5 miles per hour) 9 Scuba Diving 6 – 12 Sitting 1 Shuffleboard 2.5 – 3.5 Skating 6 – 10 Sleeping 1 Standing 1.5 Sweeping the Floors 4 Swimming 5 – 10 Tennis 5 – 11 Volleyball 3.5 – 7.5 Walking (3.5 miles per hour) 5.5 – 7 *Average calories burned for a 150 pound person.

33.  Any movements that put weight on your bones are considered weight- bearing exercises, according to the National Osteoporosis Foundation.  push-ups, sit-ups, crunches, squats, lunges, calf raises, dips, jump rope, jumping jacks, butt kicks, high-knee skips, jogging in place, pull-ups and chin- ups. Dumbbell Exercises  Use light weights to perform such weight-bearing exercises as biceps curls, triceps extensions, chest presses, flyes, front raises, deadlifts, calf raises, squats and lunges. Weight Bearing Exercise Weight Bearing Exercises: walking jogging hiking dancing step aerobics soccer baseball Basketball tennis, racquetball bowling golf stair climbing Exercises that are non-weight bearing include: swimming bicycling

34. Conclusion One small change will effect every aspect of your life. Being healthy is about making choices that have a positive impact!

35. Thank you!

36.  American Society for Biochemistry and Molecular Bi. (2012, June 28). “Fighting Alzheimer’s Disease With Exercise.” Medical News Today. Retrieved from http://www.medicalnewstoday.com/releases/247144. php. MediLexicon International Ltd © 2004-2012 All rights reserved. http://www.medicalnewstoday.com/releases/247144. php Bibliography