1. WHY DO WE exercise? BY GARY READ Cardiac Exercise Professional
FPH Cardiac Disease Risk Management Team

2. WHAT ARE THE BENEFITS OF EXERCISING?

3. SOME BENEFITS OF EXERCISE
To improve cardiovascular strength. Your Heart is another muscle
To increase bone density and prevent Osteoporosis.
To improve self-efficiency and maintain independence.
To maintain balance and improve reflexes to decrease falls.
To improve pulmonary function.
To boost mood.
To help prevent and regulate diabetes.
To improve flexibility, joint range of motion and functional movement.
To improve sleep.

4. How does exercise help us?
Lowers blood pressure. If your heart is stronger, it works less to pump, the force on your arteries decreases, lowering your blood pressure
Increases good HDL cholesterol that transports fat away from the arteries and back to the liver for processing
May reduce levels of bad LDL cholesterol that can form fatty deposits in the arteries and contribute to heart disease
Improves circulation by preventing blood clots that can lead to heart attack (MI) and stroke
Increases fat loss.
Exercise also reduces stress by releasing feel-good hormones called endorphins

5. How much physical activity should we do?

6. OR A COMBINATION OF BOTH
MINUTES PER WEEK
150
MODERATE INTENSITY
INCREASED BREATHING
ABLE TO TALK 75
VIGOROUS INTENSITY
BREATHING FAST
DIFICULTY TALKING OR
OR A COMBINATION OF BOTH

7. YOU SHOULD ALSO INCLUDED
DAYS PER WEEK BUILDING STRENGTH
2 x

8. HOW TO EXERCISE

9. Warm-up FOR AT LEAST 10 TO 15 MINUTES SLOWLY INCREASING HEART RATE
DIRECTING BLOOD TO ACTIVE MUSCLES
WARMING UP MUSCLES AND JOINTS
HELPS TO PREVENT THE ONSET OF ANGINA
Warm-up
A SLOW STEADY WARM-UP GRADUALY INCREASING INTENSITY AND RANGE OF MOVEMENT

10. F I T T MAIN EXERCISE CONDITIONING PHASE INCREASED BREATHING
FREQUENCY
5 or more days of the week F I
MAIN EXERCISE
INTENSITYODERATE INTENSITY
INCREASED BREATHING
STILL ABLE TO TALK T
TIME
20-30 MINUTES
(Excluding warm-up and cool-down)
CONDITIONING PHASE T
TYPE
AEROBIC EXERCISE

11. AS WE GET OLDER HEART RATES TAKE LONGER TO RECOVER
TO BRING DOWN YOUR HEART RATE TO WITHIN 10 BEATS OF YOUR RESTING HEART RATE
TO PREVENT ARRHYTHMIAS
BLOOD POOLING
COOL-DOWN
SLOWLY DECREAISING INTENSITY AND RANGE OF MOVEMENT TO BRING DOWN HEART RATES AND BLOOD PRESSURE

12. WHEN NOT TO EXERCISE or REDUCE ACTIVITY LEVEL

13. WHEN FEELING UNWELL, A COLD OR FEVER
AFTER A HEAVY MEAL
WHEN FEELING UNWELL, A COLD OR FEVER
UNEXPLAINED PAIN
WHEN NOT TO EXERCISE

14. EXERCISING IN COLD WEATHER
WEAR APPRIOATE CLOTHING
MAYBE USE SCARF TO COVER MOUTH – WARM AIR ENTERING LUNGS
HYDRATE- KEEPING DRINKING EVEN IN COLD WEATHER
MAKE SURE IT IS SAFE TO EXERCISE – ICEY PAVEMENTS
VASOCONSTRICTION
↑ BP
↑ VISCOSITY
↓ PLASMA VOLUME
↑ CARDIAC WORKLOAD

15. EXERCISING IN HOT WEATHER
↑ Vasodilation
↓ BP
↑ HR
↑ Sweat - Up to 2 -3L/ hour
↑ Dehydration
CHANGE TIME DAY WHEN YOU EXERCISE EARLY MORNINGS OR EVENINS
HYDRATE – WHILE YOU EXERCSE AND AFTERWARDS
MODIFY YOUR EXERCISE

16. More of this

17. Less of this

18. BUILD UP SLOWLY USING THE GUIDELINES WE HAVE MENTIONED
REMEMBER IF YOU ARE NOT ACCUSTOMED TO DOING MUCH PHYSICAL ACTIVITY START SLOWLY
BUILD UP SLOWLY USING THE GUIDELINES WE HAVE MENTIONED

19. ANY QUESTIONS?