Movement for Healthy Life FIT For Life

1. Movement for Healthy LifeFIT For Life Ms Chelvi WQ Park Health and Rehabilitation Centre

3. 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.

4. 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)

5. 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."

6. Exercise for a Healthy Heart Improving your overall health

7. Exercise program includes three key points: • - Stretching • -Aerobic activity • -Resistance(strength training)

8. Exercise Programme 3. Cardiovascular fitness 2. Muscle strength / endurance 1. Flexibility

9. Flexibility ~ The ability to move the joint or muscles through their full range of motion ~ Decreased risk of injury & improve performance

10. Strength and Endurance training ~ Anaerobic exercise ~ Involved lifting weight ~ Can improve strength & muscles mass

11. 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)

12. 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.

13. 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.

14. 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.

15. Exercise adherence • Start slowly 2. Short and long term goal 3. Plan the exercise schedule 4. Variety!! 5. Utilize social support 6. Buddies system

16. 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

17. Always: Before you begin any exercise therapy, get the approval of your doctor and a prescriptions to work with a trained, experienced physiotherapist.

18. Summary

19. Thank You