1. The Benefits and Recommendations
Exercise
The Benefits and Recommendations

2. Janice Nash Senior Physiotherapist in Cardiology and Renal NNUHT

3. Wave at me if you have; Climbed the stairs in the last 2 days.
Walked to the shops in the last week.
Vacuum cleaned in the last 2 days.
Done any gardening in the last month.
Been for a walk greater than ½ mile in the last 3 days.

4. Proven benefits of both exercise AND not being sedentary – ie ‘active’

5. The Benefits of Exercise
Increase the strength of the heart muscle.
Increase efficiency of heart and lungs.
Decrease resting pulse.
Decrease blood pressure.
Decrease cholesterol.
Improves;
Strength.
Endurance.
Flexibility.

6. The Benefits of Exercise
Aids weight control.
Promotes;
Relaxation and sleep.
Mental health/reduce stress
Enhance personal appearance
Recreation
Social interaction

7. The Benefits of Exercise
Enhance feelings of well being.
Reduce the effects of ageing.
Reduce prevalence of diabetes and gives a better control over existing diabetes.
Improves the body’s ability to dissolve clots.

8. Types of Aerobic Exercise

9. Types of Aerobic Exercise
Walking
Swimming
Gardening
Cycling
Dancing
Step ups
Gym

10. Types of Aerobic Exercise
Table tennis
Badminton
Housework
Bowls
Golf

11. Strengthening Exercises
2-3 sets of reps; 2-3 x per week
Squats
Sit to stand
Light weights (keep feet moving)
Theraband
Toning exercises in gym

12. Types of Exercise Not generally recommended; Sprinting Weight lifting
Squash
Highly competitive activities

13. Aerobic Exercise Guidelines
How often?
Most days of the week, aiming for 5 times.
How long?
150 minutes per week in an least 10 minute bouts
What intensity?
Breathing hard and getting warm
Also good to do strength training 2-3 times per week

14. Do Not Exercise Unwell For at least 1 hour after a meal
Warning signs include;
Chest pain/tightness
Severe palpitations
Dizziness
Faint
Excessively short of breath

15. Returning to Exercise Plan Choose an exercise you will enjoy!
Use correct equipment e.g. shoes, clothing.
Warm up
Cool down
Replace fluids
Gradually progress
Do not compare yourself with others

16. Progression of Exercise
How?
Increase time, distance, intensity or repetitions.
Why?
Physical overload causes the body to adapt to the
demands and therefore improve.
When?
Initially short periods and build as feelings of
exertion decrease.

17. Summary Be active AND exercise! Choose an exercise you enjoy
Don’t forget to take gardening and housework into account
Gradually warm up and cool down
Build up to 150 minutes of exercise per week
Breathing harder
Slightly hot and sweaty
Pulse increase a little