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Therapeutic Lifestyle Program

Therapeutic Lifestyle Program. Exercise for Life. Exercise for Life. Topics: Benefits of exercise Body composition Measuring progress How to make exercise a part of your life. Exercise. Being physically active helps you feel good and helps you get more enjoyment out of life

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Therapeutic Lifestyle Program

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  1. Therapeutic Lifestyle Program Exercise for Life

  2. Exercise for Life Topics: • Benefits of exercise • Body composition • Measuring progress • How to make exercise a part of your life

  3. Exercise • Being physically active helps you feel good and helps you get more enjoyment out of life • Physical activity is one of the most important things you can do to enjoy a longer, healthier life

  4. Why Exercise? • Prolongs life • Improves mood • Achieves metabolic balance • Promotes sustainable weight loss • Strengthens heart and blood vessels • Increases bone density • Decreases risk for chronic conditions

  5. Aging, Health Risks and Cumulative Disability • “Persons with lower health risks tend to live longer than those with higher health risks. . .” • “Not only do persons with better health habits survive longer, but in such persons, disability is postponed and compressed into fewer years at the end of life.” N Eng J Med 1998;338:1035-41

  6. Decreases Risk of Common Chronic Conditions • Heart disease • Hypertension • Insulin resistance and diabetes • Arthritis • Depression • Cancer • Overweight/obesity • Osteoporosis EXERCISE RISK

  7. Strengthens Heart • Heart is a muscular pump • Beats 100,000 times per day • Beats 35 million times per year • Promotes oxygenation of tissues and delivery of nutrients • Promotes removal of waste products

  8. Strengthens Bones • Weight bearing exercise and resistance training will strengthen bones

  9. Weight Management • Burns excess calories • Increases lean body mass (LBM) • Strengthens this muscle mass • Increases basal metabolic rate (BMR)

  10. Basal Metabolic Rate • Rate at which your body uses calories at rest • Lean body mass influences BMR • People with higher % of lean muscle mass burn more calories

  11. Metabolic Balance • Muscles use blood sugar for fuel • Exercise helps transport blood sugar into body cells • Keeping blood sugar and insulin in healthy range EXERCISE INSULIN BLOOD SUGAR Metabolic Balance

  12. Body Composition • 3 Compartments • Lean Body Mass • Body Fat • Water Fat Lean Mass Water

  13. Effects of Aging on Body Composition • Body fat increases • Lean muscle mass decreases(referred to as sarcopenia) BODY FAT LEAN MASS 20 30 40 50 60 70 80 90

  14. Effects of Exercise on Body Composition • Body fat decreases • Lean muscle mass increases LEAN MASS BODY FAT EXERCISE------------->

  15. Measuring Progress • Weight for Height • Body Mass Index • Waist/Hip or Waist Circumference • Bioelectric Impedance

  16. Weight for Height • Wide range of weights for given height • Doesn’t address body composition • Crude measurement

  17. Body Mass Index (BMI) • BMI = Weight(in kg) Height2(in meters) • Tables of BMI values are readily available • A BMI of <25 = desirable 25 – 29.9 = overweight >30 = obese

  18. Bioelectric Impedance • Measures body composition • Lean muscle mass – predicts BMR • Body fat % • Body water – hydration status

  19. Age 25-34 35-44 45-54 55-64 65-74 75-84 Body Fat 22.5 23.9 25.8 29.1 34.3 35.8 Lean Muscle Mass 37.1 36.3 34.5 31.5 27.7 25.7 Phase Angle 6.6 6.7 6.5 6.0 5.4 4.8 Women – Normal Reference

  20. Age 25-34 35-44 45-54 55-64 65-74 75-84 Body Fat 15.2 17.6 19.7 22.2 24.6 26.3 Lean Muscle Mass 43.5 41.1 39.6 36.8 34.1 31.5 Phase Angle 7.5 7.2 7.1 6.6 6.1 5.3 Men – Normal Reference

  21. Fitness – 3 Components • Aerobic – cardiovascular • Strength • Flexibility AEROBIC STRENGTH FLEXIBILITY

  22. Aerobic Exercise • Oxygen supply to muscle is constant • Exercise within target heart rate range • Walking, hiking, swimming, cycling, rowing, running

  23. Aerobic Exercise • Great for metabolic balance • Uses fat and glucose for fuel • Tones cardiovascular system • 30 - 60 minutes most days of the week

  24. Strength Training • The resistance in strength training: • Increases lean body mass • Improves basal metabolic rate • Key point to remember: • Exercise muscle until fatigued • Provide the calories and protein needed to build muscle

  25. Strength Training – Frequency • If your goal is to: • Lose fat, 2 times per weekmaintain LBM • Increase LBM 3 – 4 times per week

  26. Flexibility • Lose flexibility, agility with aging • Muscle fibers shorten • Joint connective tissue weakens

  27. Stretching Improves Flexibility • Lengthens muscle fibers • Strengthens tendons and ligaments • Prevents injury • Mentally relaxing • Stretch 5 minutes after mild warm-up before exercise session and after

  28. Stretching Properly • Go slow – gradually stretch muscles • Don’t bounce – this may cause tears • Don’t curve spine – keep back straight • Hold stretches for 5 – 30 seconds • Stretch for at least 5 minutes after exercising

  29. Summary • Body composition more informative than weight for height • Lean muscle mass critical for long term health and fitness • Exercise helps improve body composition • 3 important types of exercise • Aerobic, strength, stretching

  30. Healthy Lifestyle • Live your life as if your health depends on it…because it does!

  31. Healthy Lifestyle • Add Life to your Years versus Years to your Life

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