Post on 28-Dec-2015
transcript
MOVEMENT FOR HEALTHY LIFEFIT FOR LIFEMs Chelvi
WQ Park Health and Rehabilitation Centre
Sedentary Lifestyle
A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it's a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits.
SITTING DISEASE
Human beings evolved as a walking entity, exploring the world on our feet," says James Levine, MD, author of Move a Little, Lose a Lot.
"The strangest thing in the world is that people spend all day scrunched in a chair. It's a form of physical entrapment," said Levine
Levine's advice: Fight sitting disease by taking steps to become more physically active.
Non-exercise activity thermogenesis (NEAT)
AN EPIDEMIC OF SEDENTARY BEHAVIOR: THE PERILS OF TOO MUCH SITTING
Sitting decreases the activity of an enzyme called lipoprotein lipase (LPL), which helps burn fat.
Too much sedentary time decreases bone mineral density without increasing bone formation, which raises the risk of fracture.
Excess sitting increases blood pressure and decreases the diameter of arteries, both of which make heart disease more likely.
Dr I-Min Lee said, "Everything that gets worse when we get older, gets better when we exercise."
EXERCISE FOR A HEALTHY HEART
Improving your overall health
Exercise program includes three key points: - Stretching -Aerobic activity -Resistance(strength training)
EXERCISE PROGRAMME
3. Cardiovascular fitness
2. Muscle strength / endurance
1. Flexibility
FLEXIBILITY
~ The ability to move the joint
or muscles through their full
range of motion
~ Decreased risk of injury &
improve performance
STRENGTH AND ENDURANCE TRAINING
~ Anaerobic exercise
~ Involved lifting weight
~ Can improve strength &
muscles mass
EXAMPLES OF AEROBIC EXERCISES Aerobic exercises include: walking, jogging,
jumping rope, bicycling (stationary or outdoor), and low-impact aerobics or water aerobics.
Non-exercise activity thermogenesis (NEAT)
BENEFITS OF EXERCISES
Strengthen your heart and cardiovascular system.
Improve your circulation and help your body use oxygen better.
Improve your heart failure symptoms. Increase energy levels so you can do more
activities without becoming tired or short of breath.
Increase endurance. Lower blood pressure. Improve muscle tone and strength.
BENEFITS OF EXERCISES
Improve balance and joint flexibility. Strengthen bones. Help reduce body fat and help you reach a
healthy weight. Help reduce stress, tension, anxiety, and
depression. Boost self-image and self-esteem. Improve sleep. Make you feel more relaxed and rested. Make you look fit and feel healthy.
How Often Should I Exercise? In general, to achieve maximum benefits, you
should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising every day or every other day will help you keep a regular aerobic exercise schedule.
EXERCISE ADHERENCE 1. Start slowly 2. Short and long term goal3. Plan the exercise schedule 4. Variety!!5. Utilize social support 6. Buddies system
EXERCISE TIPS
Set realistic goals if you are uncertain about your limitations and ability
Choose a time to exercise when your medicines are working well and you feel rested
DO NOT do or continue exercise that causes pain All movement should be done in a controlled
manner to prevent injury Learn to recognize when you are tired Get a balance between too much or too little Remember that it takes time to see and feel the
benefits of an exercise program
Always: Before you begin any exercise therapy, get the approval of your doctor and a prescriptions to work with a trained, experienced physiotherapist.
SUMMARY
THANK YOU