Why Exercise ???

Do you Know that…….

Adjusted RR for CVD Mortality by Fitness and % Body Fat
Do you Know that…….
Adjusted RR for All-Cause Mortality
by Fitness and % Body Fat

2
1.8
1.6
1.4
1.2
1 Fit
0.8
Unfit
0.6
0.4
0.2
0
lean Normal Obese
<16% 16-24% >24%
 Do you know that ……
 Childhood obesity has reached epidemic
proportions in most part of the world
 Children are eating more and exercising less.
 Time spent watching television or using
computers
 This lack coupled with poor dietary habits has led
to significant increases in the number of children
with Type II diabetes and predisposition to
hypertension, coronary artery disease and others
All of these can be Prevented by
Regular Physical Activity !!!
How Physical Activity Impacts Health
 Helps control weight.
 Reduces feelings of depression and anxiety.
 Helps build and maintain healthy bones,
muscles, and joints.
 Reduces the risk of developing colon
cancer.
 Helps reduce blood pressure in people who
already have high blood pressure.
 Causes the development of new blood
vessels in the heart and other muscles.
 Enlarges the arteries that supply blood to
the heart. WHO 2002
Health Risk of Physical
Inactivity
Leading causes of disease and disability
associated with physical inactivity
1. Coronary Heart Disease (CHD)
2. Stroke
3. Obesity
4. Type II Diabetes
5. Hypertension
6. Colorectal cancer
7. Stress and Anxiety
8. Osteo-arthritis
9. Osteoporosis
10.Low back pain
What Can Exercise do for You?
 Reduce the risk of the three leading causes of
death: Heart Disease, stroke, and cancer
 Control or prevent development of Disease

 Enhance Mental Abilities

 Improve Sleeping Habits and Increase Energy

Levels

 Lift Depression and Help Manage Stress

 Control Weight, improving self-image, appearance

and health
 Do you know that ……
 Childhood obesity has reached epidemic
proportions in most part of the world
 Children are eating more and exercising less.
 Time spent watching television or using
computers
 This lack coupled with poor dietary habits has led
to significant increases in the number of children
with Type II diabetes and predisposition to
hypertension, coronary artery disease and others
What Can Exercise do for You?
 Reduce the risk of the three leading causes of death:
Heart Disease, stroke, and cancer
 Control or prevent development of Disease

 Enhance Mental Abilities

 Improve Sleeping Habits and Increase Energy Levels

 Lift Depression and Help Manage Stress

 Control Weight, improving self-image, appearance

and health
 Exercise & Cardiovascular Disease
FACT
Sedentary lifestyle is a risk factor for CVD, according to
the American Heart Association
Exercise reduces Blood Pressure
 High blood pressure (above 140/90) is the main
cause of Heart Attack and Stroke
Exercise prevents Atherosclerosis (clogged arteries)
 Exercise reduces cholesterol plaques that clog
arteries and can lead to stroke and heart attack
WHO 2002
Exercise and Cancer

The Basics
 Exercise helps to prevent obesity, a
major risk factor for several types of
cancer
 Exercise enhances immune function
 Exercise activates antioxidant
enzymes that protect cells from free
radical damage
WHO 2002
Exercise and Diabetes
Increase insulin sensitivity

Control blood glucose

Control Weight/Lower body fat

Reduce risk of cardiovascular disease

WHO
2002
Exercise and Depression
Exercise can help prevent depression. In
fact, recent studies have shown that
exercise was found to be just as effective
(despite a slower initial response) as
antidepressant medication for treatment
of depression.
 Exercise reduces health problems , making
you feel better
 Exercise helps you sleep better
 Exercise controls weight, enhancing self-
esteem
WHO 2002
Exercise and Your Mind
 Short-term benefits:
 Boost alertness (possibly by triggering the
release of epinephrine and nor epinephrine)
 Improve memory
 Improve intellectual function
 Spark creativity
 Long-term benefits:
 Exercise has been shown to slow and even
reverse age-related decline in mental function
and loss of short-term memory
A report of Surgeon general, Physical Activity
and health, 1996
Opportunities for Physical Activity

 At work
 For transport
 In domestic duties
 In leisure time

The majority of people do very little or no physical

activity in any of these domains
Getting Started….Setting Goals

 What will motivate you?

 Think about your reasons for exercising
 Are your goals important enough to
keep you motivated long-term?
 Think short-term and long-term
 How will you benefit from your fitness
plan day-to-day?
 In 1 year? In 5 years? In 10 years?
 Before You Start...
 If you are over 40 or have health
problems (heart disease, high blood
pressure, diabetes, obesity, muscle
or joint problems) see a physician
before beginning exercise
 Be informed
 Learn as much as you can about
exercise by reading and talking to
other people
 Learn safety precautions before
you do any exercise
Fitness Equipment / Safety

Fitness Equipment / Safety

 Buy Appropriate SHOES
 Wear Comfortable Clothing
 TOO HOT! TOO COLD!
 Run and Walk with a Friend
More fun, safer, with a physical and
mental support system
 Night Time: stay to the well lit areas
 Select activities that are fun ……….. To
YOU!
Get Moving!
 Components of an exercise
program
 Aerobic Activity
 Strength Training
 Flexibility Training

Use an exercise log to help

you plan and keep track of
your exercise program
WHO 2002
Aerobic Activity
Definition
Continuous movement that uses big muscle
groups and is performed at an intensity that
causes your heart, lungs, and vascular
system to work harder than at rest
Cardio respiratory Fitness is built through
aerobic exercise
Aerobic exercise conditions and strengthens
our heart, respiratory system, muscles, and
immune system
CDC physical activity report 1999
 Types of Aerobic Exercise
Outdoor Activities Indoor Activities
 Walking  Treadmill machine
 Jogging/running  Stair climbing
 Bicycling machine
 Swimming  Stationary bike
 Basketball  Elliptical trainer
 Soccer  Rowing machine
 Jumping Rope  Aerobics, boxing...
Strength Training
Definition
Muscle work against resistance that improves
strength and endurance
 Strength allows us to move, and endurance
allows us to perform work over time
Muscles = 40% of our lean body mass

Use it or lose it: unused muscle disappears

(atrophy)
Types of Strength Training
Free Weights
 use of dumbbells and/or bars with weights
on the ends
 involves balance and coordination; useful
for enhancing function in daily activities
and recreational sports
 Bonuses: convenient, cheap, and provides
a wide variety of exercises that work
several muscle groups together
Your body, your weight
 The most convenient form of resistance
exercise
 Pushups, pull-ups,. Lunges, squats….
Flexibility Training

Flexibility = The ability to move a joint

through its range of motion
 We lose flexibility with disuse and aging
Benefits
 Decreased chance of muscular injury,
soreness, and pain
 Helps prevent and reduce lower back pain
 Improves joint health (tight muscles stress
our joints)
Activities stretching, yoga, pilates, tai chi
 How Much and How Hard?
Frequency: 3-5 days per week
 Aerobic exercise: a minimum if 3 days a week
are necessary to reach most exercise goals and
minimize health benefits
 Strength training: a minimum of 2 days per
week
 Flexibility training: a minimum of 3-5 days per
week
 Duration
 Aerobic: 20-60 minutes of continuous aerobic
activity
 Strength: 1-3 sets of 8-12 repetitions
 Stretching: Stretch all muscle groups and hold
positions for 10-30 seconds
 Timing Questions
 What time of day is best?
 Choose the most convenient time for your
schedule
 Choose a regular time--the same time every
day
 Timing may depend on the activity you choose
 Can I eat before exercise?
 It is best not to eat a meal for 2 hours
beforehand
 Be sure to drink plenty of water before and
during exercise
 Should I exercise when I’m sick?
 No, especially if you have a fever
 Exercise for people with special
needs
 People with disabilities are less likely to
engage in regular moderate physical
activity than people without disabilities,
yet they have similar needs to promote
their health and prevent unnecessary
disease
Exercise is for everyone!!!!!!!
Individuals who have physical
disabilities or chronic, disabling
conditions such as arthritis can
improve muscle stamina and strength
with regular physical activity
Exercise for people with special needs
"You don't stop exercising because you grow old.
You grow old because you stop exercising." Anonymous

 People with disabilities should first

consult a physician before beginning a
program of physical activity to which
they are unaccustomed
 Provide community-based programs to
meet the needs of persons with
disabilities.
 Ensure that environments and facilities
conducive to being physically active are
available and accessible to people with
disabilities, such as offering safe,
accessible, and attractive trails for
bicycling, walking, and wheelchair
activities.
 Exercise for Women in
developing countries
There has been several studies which
have shown that less emphasis is
given to exercise especially in women
 The reasons are several and most
important one is awareness.
 Women sports are not encouraged
in most of developing countries
 There is stigma that women should
not be involved in outdoor sports
Exercise is for everyone

 There is need for awareness for physical fitness in

developing countries
 Exercise is not only for men but for everyone
 With commitment, opportunities can be developed.
 Even shopping malls provide opportunities for fitness
walking
CDC 1997
Health Risks of Physical
Activity
 Most musculo-skeletal injuries sustained
during physical activity are likely to be
preventable

 Injuries sustained during competitive sports

have been shown to increase the risk of
developing osteoarthritis

 Serious cardiac events can occur with

physical exertion.
The overall benefit of regular physical
activity is lower all-cause mortality
 Injury
 Prevention  Caring for Injuries
 exercise regularly  Rest: stop immediately
 gradually increase  Ice: apply immediately
intensity and repeat every few
 rest between sessions hours for 15-20 minutes
 warm-up and cool down  Compress: wrap injured
 stay flexible area with elastic
 don’t exercise when bandage
sick  Elevation: raise injured
 don’t exercise when area above heart
muscles are fatigued  After 2 days, apply heat
and straining if there is no swelling
 know proper form for  Gradually ease back into
any activity you do activity when pain is
gone
Summary
 Physical inactivity is one of the top 10
leading causes of death and disability in
the developed world
 Exercise improves our body and minds
 Even moderate exercise has many health
benefits
 It is important to set fitness goals that are
realistic and meaningful for you
 It takes time to make fitness part of a
lifestyle, and we will all have ups and
downs in following our exercise programs
Exercise feels good!
“The first wealth is health."
Ralph Waldo Emerson
 Do you know?
 13.5 million people have coronary heart
disease.
 1.5 million people suffer from a heart
attack in a given year.
 250,000 people suffer from hip fractures
each year.
 Over 60 million people (a third of the
population) are overweight.
 50 million people have high blood
pressure.
(WHO,
How Much Is Enough?
 FITT
 Frequency
 How often. 3 or 4 sessions per week.
 Intensity
 How hard. It is important to get the heart rate up (within a safe range) for improvement to
occur.
 Time
 How long. To get any real benefit you must exercise for at least 20 minute and
continuously.
 Type
 For aerobic fitness choose aerobic type training eg. Running, swimming, cycling, etc.
PARTS OF EXERCISE PROGRAM

THE WARM-UP
 first step in the routine.
 the purpose is to stretch the muscles of the body, it also
helps to avoid possible injury.
 heats up the body, giving slight increase in the heart rate
(pulse) in preparation for vigorous working phase.
 warm-up take about 5-10 minutes depending on the
person and the activity he is indulge in.
PARTS OF EXERCISE PROGRAM

THE WORK-OUT
 this is the main activity in exercise program suggested
activities may be done twice or three a week for about
30 minutes to one hour per session.
 examples are: brisk walking/jogging, rope jumping,
swimming, badminton and aerobics
PARTS OF EXERCISE PROGRAM

THE COOL-DOWN
 the cool down activity is usually made up of walking and
slow.
 STOPPING the workout abruptly is not advisable.
 example is: breathing exercise, walking with hand shake
or fingers bent and stretched, slow stretches.