Transcript Movement for Healthy Life

MOVEMENT FOR HEALTHY LIFE
FIT FOR LIFE
Ms Chelvi
WQ Park Health and Rehabilitation Centre
Sedentary Lifestyle

A sedentary (inactive) lifestyle is one of the top risk
factors for heart disease. Fortunately, it's a risk factor
that you can do something about. Regular exercise,
especially aerobic exercise, has many benefits.
SITTING DISEASE
Human beings evolved as a walking entity,
exploring the world on our feet," says James
Levine, MD, author of Move a Little, Lose a Lot.
 "The strangest thing in the world is that people
spend all day scrunched in a chair. It's a form of
physical entrapment," said Levine
 Levine's advice: Fight sitting disease by taking
steps to become more physically active.
 Non-exercise activity thermogenesis (NEAT)

AN EPIDEMIC OF SEDENTARY BEHAVIOR:
THE PERILS OF TOO MUCH SITTING

Sitting decreases the activity of an enzyme called
lipoprotein lipase (LPL), which helps burn fat.

Too much sedentary time decreases bone mineral
density without increasing bone formation, which
raises the risk of fracture.

Excess sitting increases blood pressure and
decreases the diameter of arteries, both of which
make heart disease more likely.
 Dr I-Min Lee said, "Everything that gets worse
when we get older, gets better when we exercise."
EXERCISE FOR A HEALTHY HEART
Improving your overall
health
Exercise program includes three key points:
 - Stretching
 -Aerobic activity
 -Resistance(strength training)
EXERCISE
P
ROGRAMME
1. Flexibility
2. Muscle strength /
endurance
3. Cardiovascular
fitness
FLEXIBILITY
~ The ability to move the joint
or muscles through their full
range of motion
~ Decreased risk of injury &
improve performance
STRENGTH AND ENDURANCE TRAINING
~ Anaerobic exercise
~ Involved lifting weight
~ Can improve strength &
muscles mass
EXAMPLES OF AEROBIC EXERCISES

Aerobic exercises include: walking, jogging, jumping
rope, bicycling (stationary or outdoor), and low-impact
aerobics or water aerobics.
Non-exercise activity
thermogenesis
(NEAT)
BENEFITS OF EXERCISES
Strengthen your heart and cardiovascular
system.
 Improve your circulation and help your body use
oxygen better.
 Improve your heart failure symptoms.
 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 EXERCISES
Improve balance and joint flexibility.
 Strengthen bones.
 Help reduce body fat and help you reach 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.

How Often Should I Exercise?
 In general, to achieve maximum benefits, you should
gradually work up to an aerobic session lasting 20 to
30 minutes, at least three to four times a week.
Exercising every day or every other day will help you
keep a regular aerobic exercise schedule.

EXERCISE ADHERENCE
1.
Start slowly
2. Short and long term goal
3. Plan the exercise schedule
4. Variety!!
5. Utilize social support
6. Buddies system
EXERCISE TIPS
Set realistic goals if you are uncertain about your
limitations and ability
 Choose a time to exercise when your medicines are
working well and you feel rested
 DO NOT do or continue exercise that causes pain
 All movement should be done in a controlled manner
to prevent injury
 Learn to recognize when you are tired
 Get a balance between too much or too little
 Remember that it takes time to see and feel the
benefits of an exercise program


Always: Before you begin any exercise
therapy, get the approval of your doctor
and a prescriptions to work with a trained,
experienced physiotherapist.
SUMMARY
THANK YOU