Transcript Movement for Healthy Life

Movement for Healthy Life
FIT For Life
Ms Chelvi
Ms Lee Lai Yoong
Exercise for a Healthy Heart
Improving your overall health
PHYSIOTHERAPIST
Physical therapists are specialists in evaluating and treating disorders of the human
body by using physical means rather than drugs. They are legally and ethically
responsible for planning, implementing and evaluating a physical therapy program.
• 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.
Exercise program includes three key points:
• - stretching
• -Aerobic activity
• -Resistance(strength training)
Exercise Programme
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.
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
Summary
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.