1. Kristoffer Javier and Jesse Realubit University of Illinois at Chicago College of Nursing STAYING HEALTHY

2. What is exercise?

3. Run/Jog

4. Sports/Games

5. Dance

6. Stay Active!

7. Cooking: Exercise or not?

8. Cleaning: Exercise or not?

9. Playing Instruments: Exercise or not?

10. Exercise ‘Exercise’ is: - Aerobic - Strength - Chest and Stomach (core)

11. Aerobic exercise FAST HEART RATE WITH EXERCISE The two types of “Aerobic”: Easy Aerobic Hard Aerobic

12. Aerobic - Easy BREATHING and FAST HEART RATE Brisk walking, bike riding, dancing Good for heart

13. Aerobic - Hard - FASTER BREATHING and FAST HEART RATE. - Jogging, Swimming, Running uphill - Good for heart and muscles

14. Aerobic Tae Bo

15. STRONG MUSCLES At least 2 days a week Work all muscles!

16. Chest and Stomach (core) - Good for heart and body

17. Chest and Stomach (core) Yoga Pilates Sit ups Crunches

18. Exercise Helps Diabetes Helps Heart Problems

19. What to wear? Light, not heavy comfortable If outdoors, wear light color

20. What to wear? Comfortable shoes for walking/running Comfortable socks

21. Where to Exercise ANYWHERE!

22. HAND HEART SHOULDER ARM

23. Front Raise Exercise Good for: Shoulders, Hands, and Heart

24. Bicep Curls Exercise Good for: Arms, and Hands

25. Chair Squat Exercise Good for: Thighs and Buttocks

26. THIGHS BUTTOCKS

27. Knee Flexion Excercise Good for: Thighs and Buttocks

28. Side Leg Raise Exercise Good for: Thighs and Buttocks

29. CALVES HEART

30. Calf Lifts Exercise Good for: Calves

31. Stairs! No Elevators or Escalators!

32. Stair Exercises Walk Up and Down Good for Heart and Legs

33. LEG HEART

34. Stair Exercises Run up the stairs Good for the Heart and Legs

35. Summary Healthy exercise includes: – Aerobic – Strengthening – Chest and stomach (core) Exercise is good for heart, body strength, and blood flow Exercises can be done at home: bicep curls, chair squats, knee flexion, side leg raise, calf lifts, stairs

36. November 2009 Power point by Kristoffer Javier and Jesse Realubit University of Illinois at Chicago Nursing Students The collaboration between UIC College of Nursing and Heartland Alliance Refugee Health Programs was made possible with funding from the Office of Refugee Resettlement, Department of Health and Human Services provided to the Illinois Department of Public Health and the Illinois Department of Human Services.