BENEFITS

OF
EXERCISE
 The Top 10 Benefits of Regular Exercise

1. It can make you feel happier

Exercise has been shown to

improve your mood and decrease
feelings of depression, anxiety, and
stress.
2. It can help with weight loss
Exercise is crucial to supporting a healthy
metabolism and burning more calories per day. It
also helps you maintain your muscle mass and
weight loss.

3. It is good for your muscles and bones

 Exercise helps release hormones that
promote the ability of your muscles to absorb
amino acids. This helps them grow and reduces
their breakdown.
 4. It can increase your energy levels
Engaging in regular physical activity can increase
your energy levels. This is true even in people with
persistent fatigue and those with serious health
conditions.

5. It can reduce your risk of chronic disease

Lack of regular physical activity is a primary cause of
chronic disease. Regular exercise has been shown to
improve insulin sensitivity, heart health, and body
composition. It can also decrease blood pressure and
cholesterol levels.
6. It can help skin health
Moderate exercise can provide antioxidant
protection and promote blood flow, which can
protect your skin and delay signs of aging.

7. It can help your brain health and memory

Regular exercise improves blood flow to
the brain and helps brain health and
memory. Among older adults, it can help
protect mental function.
 8. It can help with relaxation and sleep quality

Regular physical activity, regardless of whether it

is aerobic or a combination of aerobic and
resistance training, can help you sleep better and
feel more energized during the day.

9. It can reduce pain

Exercise has favorable effects on the pain
associated with various conditions. It can also
increase pain tolerance.
 10. It can promote a better sex life
Exercise can help improve sexual
desire, function, and performance in
men and women. It can also help
decrease the risk of erectile
dysfunction in men.
 THE FITT
PRINCIPLES
(FREQUENCY,
INTEGRITY, TIME
AND TYPE)
 WHAT IS FITT
PRINCIPLES ?

 are an exercise prescription to help

participants understand how long and
how hard they should exercise. FITT is
acronym that stands for Frequency,
Intensity, Time, and Type.
Frequency
This refers to how often you exercise.
The point is to meet your goals without
overtraining the body. Time
This refers to the duration of
each exercise.
Intensity
This refers to how difficult an
exercise is.
Type
This refers to what kind of exercise
you’ll be doing under the umbrella of
cardio or strength training.
FITT guidelines for weekly exercise

Frequency: Daily moderate exercise is ideal, but try to

exercise a minimum of 3-5 days per week.

Intensity: Moderate to vigorous intensity exercise is

recommended for adults.

Time: 30-60 minutes per day.

Type: To maintain a well-balanced fitness level, perform a

variety of exercises included cardio, strength, and flexibility
training.
FITT example for weight loss
If your goal is to lose weight, your fit plan might look like this:

Frequency: Get your heart rate up during 3 to 6 days of the week.

Intensity: This will depend on your current fitness level. For a high-

intensity workout, aim to reach 70 to 80 percent of your maximum heart
rate.

Time: Aim for around 20 to 30 minutes per workout. You can increase the
workout length as your endurance builds.

Type: Any type of cardiovascular training, such as dancing, walking,

running, rowing, jogging, hiking, cycling, swimming, etc.
THANK YOU
FOR
LISTENING!

- SHIELLAMAE JACQUEZ