STAYING HEALTHY

Kristoffer Javier and Jesse Realubit

University of Illinois at Chicago
College of Nursing
What is exercise?
Run/Jog
Sports/Games
Dance
Stay Active!
Cooking: Exercise or not?
Cleaning: Exercise or not?
Playing Instruments:
Exercise or not?
 Exercise
 ‘Exercise’ is:
- Aerobic
- Strength
- Chest and Stomach
(core)
 Aerobic exercise
FAST HEART RATE WITH
EXERCISE

The two types of

“Aerobic”:
 Easy Aerobic
 Hard Aerobic
 Aerobic - Easy
 BREATHING and
FAST HEART RATE
 Brisk walking, bike
riding, dancing
 Good for heart
 Aerobic - Hard
- FASTER BREATHING and FAST HEART
RATE.
- Jogging, Swimming, Running uphill
- Good for heart and muscles
Aerobic
Tae Bo
 STRONG MUSCLES
 At least 2 days a week
 Work all muscles!
 Chest and Stomach (core)
- Good for heart and
body
 Chest and Stomach (core)
 Yoga
 Pilates
•Sit ups
•Crunches
 Exercise
 Helps Diabetes •Helps Heart Problems
 What to wear?
 Light, not heavy
 comfortable
 If outdoors, wear
light color
 What to wear?
 Comfortable shoes for
walking/running
 Comfortable socks
 Where to Exercise
 ANYWHERE!
SHOULDER
HEART
ARM

HAND
Front Raise Exercise

Good for:
Shoulders, Hands,
and Heart
 Bicep Curls Exercise

Good for: Arms,

and Hands
 Chair Squat Exercise

Good for:
Thighs and
Buttocks
BUTTOCKS

THIGHS
 Knee Flexion Excercise

Good for:
Thighs and
Buttocks
Side Leg Raise Exercise

Good for:
Thighs and
Buttocks
HEART

CALVES
 Calf Lifts Exercise

Good for:
Calves
Stairs! No Elevators or Escalators!
 Stair Exercises
 Walk Up and
Down
 Good for Heart and
Legs
HEART

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