Physical Exercise

Holistic Health and Human Nature

Spring 2004
Introducing…

Wei Chen
Introducing…

Kathy Ryan Collis

(with Shelby)
Introducing…

Stacy Keeney
Introducing…

Ryan Renato Mendoza

(with Rod-rod and Peach)
Introducing…

Kristine Senires
(with friends)
The Definition of Physical Fitness

The World Health

Organization (WHO) defines
fitness as:
The ability to perform your
normal daily tasks with vigor
and alertness and without
undue fatigue, with enough
energy left in reserve to cope
with any emergencies that
may arise or to follow the
leisure pursuits of your choice
General Benefits of Physical
Exercise
 Reduction of high blood pressure and the risk of
developing high blood pressure
 The more consistently you exercise, the more
effectively your blood pressure is lowered.
 Reduction of high cholesterol level or the risk of
developing a high cholesterol level
 Reduction of the risk of developing diseases;
such as – heart diseases, diabetes and certain
cancers
What is Aerobic Exercise?
 Itincludes bicycling, dance, inline skating,
running, shadow boxing, skating, skiing,
swimming, walking, etc.
 Cardio exercise is the key to attaining the
benefits of physical fitness.
Exercise Survey
Exercise Survey

 Time of day? How long did you exercise? Form of Exercise?

Before the Exercise
 How did you feel:
 1 2 3 4 5 6 7 8 9 10
 What was your level of energy:
 1 2 3 4 5 6 7 8 9 10
 What was your mood?
After the Exercise
 How did you feel:
 1 2 3 4 5 6 7 8 9 10
 What was your level of energy:
 1 2 3 4 5 6 7 8 9 10
 What was your mood?
Overall
 How did you sleep the night of the exercise?
 Were your eating habits different today? If yes, what was different?
 Have you noticed you want to eat healthier foods? If yes, what?
 Can you feel/sense your body changing?
 Has anyone made any comments about a change in you?
Kathy’s Experience
 Prior
to project, walking was primary exercise
 Now…brisk, longer walking and rollerblading

Benefits:
 Very proud of self for developing a regular routine
 It has been fun
 More energy
 Increased desire to eat healthier foods
Kathy’s Results
 How did you feel before exercise? Average of 6.9
 Level of energy before exercise? Average of 6.13
 How did you feel after exercise? Average of 7.94
 Level of energy after exercise? Average of 7.44
 How did you sleep? 63% of the time: range from “pretty well” to
“great”
 Eating habits? Smaller/lighter portions, increased desire to eat
healthier foods such as fruit salads, green salad, carrots and yogurt
 Changes about body? Overall sense of awareness of movements
and physical activity, increased energy levels, decrease in weight of
about 1.5 to 2 pounds
 Comments from others? “You seem more relaxed,” “You seem to
have a lot more energy,” “ Good for you for tackling in-line skating”
Stacy’s Experience
 Prior
to project, no regular exercise
 Now…rollerblading, walking/jogging, bike riding

Benefits
 More energy
 Build better relationships
 Want to eat better, healthier
Stacy’s Results
 How did you feel before exercise? Average of 6.21
 Level of energy before exercise? Average of 5.76
 How did you feel after exercise? Average of 8.12
 Level of energy after exercise? Average of 8.22
 How did you sleep? 84% of the time: slept the whole night through;
very well
 Eating habits? Wanted to eat healthier, natural and fresh foods,
fruits and vegetables
 Changes about body? Much more energy, body feels more limber
 Comments from others? “You are so energetic,” “You want to go
jogging again?”
Ryan’s Experience
 Prior
to project, some stretching
 Now…more concentration on yoga poses

Benefits
 Stronger and more flexible body
 Improved focus and concentration
Ryan’s Results
 How did you feel before exercise? Average of 5
 Level of energy before exercise? Average of 4.7
 How did you feel after exercise? Average of 7.5
 Level of energy after exercise? Average of 7.4
 How did you sleep? 87% of the time: slept well, was not restless
 Eating habits? Increased appetite but more health conscious
 Changes about body? More relaxed
 Comments from others? “You look thinner,” “Are you losing
weight?”
Kristine’s Experience
 Prior
to project, no regular exercise
 Now…combination of yoga and pilates

Benefits
 Overall physical improvements
 Increased awareness of self and environment
 Had fun experiences exercising with friends
Kristine’s Results
 How did you feel before exercise? Average of 6.5
 Level of energy before exercise? Average of 5.5
 How did you feel after exercise? Average of 8.5
 Level of energy after exercise? Average of 8.9
 How did you sleep? 90% of the time: didn’t have trouble sleeping;
slept very well
 Eating habits? Became conscious of what I was eating and was
driven to make healthier food choices
 Changes about your body? Increased flexibility and endurance,
better posture
 Comments from others? “You can do the exercises better and
with much ease.”
 Overall Group Results

0
Level of energy Lev el of feeling

Before exercise Af ter exercise

Cycle of Exercise

Increased
Your favorite
motivation to continue
form of exercise
your exercise program

More energy
Links to check out
 Info on how to put movement & physical activity into hectic
lifestyles:

http://newsvote.bbs.co.uk/mpapps/pagetools/print/news.bbc.co.uk/2/hi/health/

 Info for rollerblading:

www.getrolling.com

 Info on the San Francisco Bay Trail in Burlingame

www.abag.ca.gov/bayarea/baytrail/benefits.html

 Info on walking to stay fit

www.mercksource.com

 Info on Yoga
http://www.yogajournal.com
http://yogaclass.com/
Quotes
 Lack of activity destroys the good condition of every human being,
while movement and methodical physical exercise save it and
preserve it.
– Plato

 It is exercise alone that supports the spirits, and keeps the mind in
vigor.
– Cicero

 Real activity is combined with calmness which can’t be ruffled. It is a

balance of mind which is never disturbed, whatever happens. Only
when the mind is calm and collected is the whole of its energy spent
in doing good work.
– Swami Vivekananda