Exercise

Samuel Mwenya
Outline
• Importance of exercise
• How to exercise
- Intensity
- Duration
- Frequency
• Conclusion
Importance of Exercise
1. Improves quality of sleep
• The sleep of a labouring man [is] sweet, whether
he eat little or much: but the abundance of the
rich will not suffer him to sleep.
Eccl. 5:12
Scientific Findings
• Reduces the length of time it takes for one to go to
bed.
• Reduces the amount of time it takes for one to sleep
after going to bed.
• Reduces the amount of time one is awake from when
they sleep till the morning thus increasing time spent
in deep sleep.
• Decreases daytime sleepiness.
2. It Aids Character Development

Moses
• Shepherd for 40 years in Midian.
• Exodus 3:1

David
• Shepherd
• 1 Samuel 16:11

Elisha
• Farmer
• 1 Kings 19:19

Ellen G. White, 1903. Education, chapter 7.

Scientific Findings
• Shown to improve;
- Memory
- Attention
- Executive function (Planning and organizing;
monitor, inhibit or facilitate behaviors; initiate
tasks; control emotions)
Better Mental Health
• Reduced incidence of depression
• Reduced anxiety
• Better motivation
• Better resilience
3. Better Physical Health
• Reduced incidence of diseases such as coronary heart disease,
stroke, cancer at multiple sites, type 2 diabetes, obesity,
hypertension, and osteoporosis;
• Less likely to have risk factors for disease, such as overweight
or obesity, hypertension, and high blood cholesterol;
How to Exercise
General Recommendations
• Each adult needs 150-300 minutes of moderate-
intensity or 75-150 minutes of vigorous-intensity
aerobic physical activity.
• These should be relatively spread out throughout
the whole week.
• Have at least two days of muscle strengthening
exercise.
U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition.
Washington, DC: U.S. Department of Health and Human Services; 2018.
Moderate Intensity aerobic activity
• Cycling
• Swimming
• Brisk walking
• Gardening
• Jumping

U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition.
Washington, DC: U.S. Department of Health and Human Services; 2018.
Vigorous-intensity aerobic activity

• Jogging
• Running
• Carrying heavy items up a gradient

U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition.
Washington, DC: U.S. Department of Health and Human Services; 2018.
Muscle-strengthening activity
• Push-ups
• Pull-ups
• Sit-ups
• Squats
• Planck
• Climbing
• U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition.
Washington, DC: U.S. Department of Health and Human Services; 2018.
Major Muscle Groups
• Legs
• Hips
• Back
• Abdomen
• Chest
• Shoulders
• Arms
Note: The benefits of muscle-strengthening activities are limited
to the muscles engaged in the exercise.
Other Exercises
1. Bone-strengthening activities; Jumping
jacks, running, brisk-walking, weight-lifting.
2. Balance activities; walking backward,
standing on one leg, standing on a wobble
board.
3. Flexibility activities; stretching
High-Intensity Interval Training
• Consists of alternating short periods of maximal-effort exercise
with less intense recovery periods.
• This type of exercise can improve insulin sensitivity, blood
pressure, and body composition in adults.
• More beneficial to the people with cardiometabolic problems
than normal individuals.
Conclusion
• Wherefore seeing we also are compassed about
with so great a cloud of witnesses, let us lay
aside every weight, and the sin which doth so
easily beset [us], and let us run with patience the
race that is set before us,