PATHFIT2 | 2023

EXERCISE
AND
PHYSICAL
ACTIVITY
EXERCISE
Exercise is the subcategory of physical
activity that is planned, structured,
repetitive, and purposeful in the sense
that the improvement or maintenance of
one or more components of physical
fitness is the objective. It is an important
part of preserving physical and mental
health.
4 TYPES OF
EXERCISES
1. Endurance Exercise
2. Strength Exercise
3. Balance Exercise
4. Flexibility Exercise
 ENDURANCE
EXERCISE
ENDURANCE

Endurance activities often referred to as aerobic, increase

your breathing and heart rates. These activities help keep you
healthy, improve your fitness, and help you perform the tasks
you need to do every day. Endurance exercises improve
the health of your heart, lungs, and circulatory system.
They also can delay or prevent many diseases that are
common in older adults such as diabetes, colon and breast
cancers, heart disease, and others.
BRISK WALKING
DANCING CYCLING SWIMMING
AND JOGGING
 STRENGTH
EXERCISE
STRENGTH
A person’s muscular strength can make a big difference. Strong
muscles help you stay independent and make everyday activities feel
easier, like getting up from a chair, climbing stairs, and carrying
groceries. Keeping your muscles strong can help with your balance and
prevent falls and fall-related injuries. You are less likely to fall when
your leg and hip muscles are strong. Some people call using weight to
improve your muscle strength “strength training” or “resistance training.”
Strengthening your muscles not only makes you stronger, but also
stimulates bone growth, lowers blood sugar, assists with weight control,
improves posture, and reduces stress and pain in the lower back and
joints.
LIFTING OVER HEAD WALL PUSH
ARM CURL SQUATS
WEIGHTS ARM CURL UP
 BALANCE
EXERCISE
BALANCE

Improving your balance makes you feel steadier on

your feet and helps prevent falls. It's especially
important as we get older when the systems that
help us maintain balance vision our inner ear, and
our leg muscles and joints tend to break down.
Training your balance can help prevent and reverse
the breakdowns
 STANDING ON THE HEEL-TO- THE BALANCE
TAI CHI ONE FOOT TOE-WALK WALK
 FLEXIBLE
EXERCISE
FLEXIBLE

Stretching helps maintain flexibility. We often overlook

that in youth, when our muscles are healthier. But
aging leads to a loss of flexibility in the muscles and
tendons. Muscles shorten and don't function properly.
That increases the risk of muscle cramps and pain,
muscle damage, strains, joint pain, and falling, and it
also makes it tough to get through daily activities, such
as bending down to tie your shoes.
BACK STRETCH INNER THIGH ANKLE BACK OF LEG
EXERCISE STRETCH STRETCH STRETCH
CHILDREN AND
ADOLESCENTS
AGED 5-17
YEARS
Should do at least an average of 60 minutes per day of
moderate-to-vigorous intensity, mostly aerobic,
physical activity, across the week.
Should incorporate vigorous-intensity aerobic
activities, as well as those that strengthen muscle and
bone, at least 3 days a week.
· Should limit the amount of time spent being
sedentary, particularly the amount of recreational
screen time.
ADULTS AGED
18-64 YEARS
Should do at least 150–300 minutes of moderate-
intensity aerobic physical activity;
Or at least 75–150 minutes of vigorous-intensity
aerobic physical activity; or an equivalent
combination of moderate- and vigorous-intensity
activity throughout the week
May increase moderate-intensity aerobic physical
activity to more than 300 minutes; or do more than
150 minutes of vigorous-intensity aerobic physical
activity; or an equivalent combination of moderate-
and vigorous-intensity activity throughout the week
for additional health benefits.
Should limit the amount of time spent being
sedentary. Replacing sedentary time with physical
activity of any intensity (including light intensity)
provides health benefits, and
To help reduce the detrimental effects of high
levels of sedentary behaviour on health, all adults
and older adults should aim to do more than the
recommended levels of moderate- to vigorous-
intensity physical activity.
ADULTS AGED 65
YEARS AND
ABOVE
Same as for adults aged 18-64 years; and
As part of their weekly physical activity, older
adults should do varied multi-component physical
activity that emphasizes functional balance and
strength training at moderate or greater intensity,
on 3 or more days a week, to enhance functional
capacity and to prevent falls.
REGULAR
PHYSICAL
ACTIVITY AND
EXERCISE CAN:
Improve muscular and cardiorespiratory fitness;
Improve bone and functional health;
Reduce the risk of hypertension, coronary heart disease, stroke,
diabetes, various types of cancer (including breast cancer and
colon cancer), and depression;
Reduce the risk of falls as well as hip or vertebral fractures; and
Help maintain a healthy body weight.