By:

General Conference
Health Ministries Department
Copyright 2003

Seventh-day Adventist Church General Conference Corporation SDAs

Produced by the General Conference Health Ministries Department
All rights reserved
The elixir of our energy.

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 The Oregonian
1998
Ben Levinson, 103 year old sets
record for shot-put for men over
100. Threw the ball 10 feet and
1.25 A new record ! . . .
More continued (page . . .)

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Celebrations
Ben Levinson,
before
Ben Levinson
Depressed
Unfit 90 year old
Shuffling around
Frail
Ready for the grave

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Ben Levinson
Ben had
become
dependent
and weak
through lack
of exercise.

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 Bens fortunate experience

Ben Levinson
Met Dave Crawley

Athletics trainer

Challenged him to
feel 80 again

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 Walk 20
minutes a day
at 2.5 miles per
hour.

Weight training
3-4 times a
week.
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Celebrations
 Hes grown 2 inches just with
better posture and more
confidence

in e r
Tra ley
w
C ra

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 If a fitness program could
do this for a 90 year old.

What could it do for you ?

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Celebrations
 Regular exercise is not only a
preventive medicine, it maintains health
at its best.

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The energy
will be
more than
enough for
whole days
activity.
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Celebrations
 Energizes
Lowers high blood pressure.

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 Aerobic exercise
lowers blood
pressure.

New England Journal of

Medicine

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Blood pressure medications
often are essential.

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Celebrations
Regular Exercise Program may
help Blood Pressure Control.

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 Energizes.
Lowers high blood pressure.
Strengthens
bones.

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 In women weight bearing
exercise can increase
bone mass significantly
(2-3%/year)

Washington University School of Medicine

(St. Louis)

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 Energizes.
Lowers high blood
pressure.
Strengthens bones.

Increases HDL
(good cholesterol).

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 A study of 3000 middle
aged men confirmed:

More exercise was

associated with
Arch Intern Med 1995
greater elevation of
HDL levels.
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 Energizes.
Lowers high blood pressure.
Strengthens bones.
Increases HDL (good cholesterol).
Helps prevent or control diabetes.
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Harvard researchers
have documented
that exercise
decreases risk of
developing diabetes
in adulthood.
JAMA 1992

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 Energizes.
Lowers high blood pressure.
Strengthens bones.
Increases HDL (good cholesterol).
Helps prevent or control diabetes.
Decreases risk of certain cancers.

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Improves quality of life.

Improves quality of life.

May alleviate some
symptoms of Alzheimers.
Improves mental health.

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 Important quality of life benefits from
exercise are:

Better mental
health.
Less stress.
Less anxiety and
depression.
National Institute of Health
(Consensus panel)

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 Improves quality of life.
May alleviate some symptoms of Alzheimers.
Improves mental health.

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 40% on a walking
exercise program
experienced
significant
improvement in
communication
skills.
J Am Geriatr Soc 1991

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 Those given conversation lessons
experienced no significant improvement.

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 Non-Alzheimer middle-
aged and upwards.
Have measurable
improvement in
memory following
aerobic exercise
programs of 9-10 weeks
in duration.

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Exercise Improves Mental Function

There was a clear

linear relationship
between the level of
activity and the level
of cognitive (mental)
ability.

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 Strengthens the
heart and improves
its efficiency.
Increases the
volume of blood in
one contraction.

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Recommended
Exercise

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Celebrations
3 General Types of Exercise

Aerobic or
endurance

Strength-building

Flexibility or
stretching
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Although all are important,
aerobic exercise is highly
recommended.

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Celebrations
 Greatest when >3500 calories expended
per week.
Significant benefit from 750 calories
expended per week.
New England Journal of Medicine 1993
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 Moderate
Exercise
(expending 150 calories)
Running for 15 min.
Playing basketball for 15-20 min.
Swimming laps for 20 min.
Raking leaves or active gardening for 30 min.
Brisk walking for 30 min.
Playing volley ball for 45 min.
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Celebrations
 Dr. Kenneth Cooper
(Founder of aerobics movement)

Promotes low-intensity
exercise.

48% who jog/run 1-20 miles

per/week suffer injuries to
their joints and/or muscles.

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 Walking, in all cases
where it is possible,
is the best exercise,
because in walking,
all the muscles are
brought into
action .

Counsels on Health, p. 200

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 Every U.S. adult should accumulate 30
minutes or more of moderate-intensity
physical activity on most, preferably all, days
of the week.

1995 Recommendation
by The Center for
Disease Control and
the American College
of Sports Medicine

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Exercise Training Heart Rate
(Pulse Rate)

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Celebrations
 MHR Formula

220 Age = Max Heart Rate (MHR)

Max Heart Rate x 60% = Training Heart Rate (THR)

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A 50 year old has a MHR of:
220 - 50 = 170

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 The desired aerobic exercise training
heart rate would be 60-80% of 170.

This pulse rate should be maintained

between 102-136 beats/minute for 20-30
minutes.

Cardiovascular conditioning is
thereby obtained.
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 Training Heart Rate
(60-80 percent of the MHR)

Age Range Heart/Pulse rate per minute

20-24 120-160
25-29 117-156
30-34 114-152
35-39 111-148
40-44 108-144
45-49 105-140
50-54 102-136
55-59 99-132
60-64 96-128
65-69 93-124
70-74 90-120

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Celebrations
Can be counter-productive.
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 Simple Ways to Assess
Adequacy of Exercise

A feeling of well being follows

adequate exercise.
Persistent fatigue may indicate
excessive exercise.
No change may indicate insufficient
exercise or another problem.

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 Common pitfalls related to exercise include:

failure to stretch and warm up;

inadequate hydration;
excessive exercise;
inadequate cooling off;
over training;
under training
use of improper shoes or equipment;
exercising on non-resilient, irregular, or uneven surfaces;
exercising in excessive heat;
injudicious exercise after being habitually inactive;
ignoring known congenital or diagnosed conditions; and
ignoring your bodys symptoms.

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A useful acronym for remembering the elements in an
exercise program is FIT:

F = Frequency

I = Intensity

T = Time

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 S M T W T F S
Should be at
1 2 3 4 5 6 7
least two to three 8 9 10 11 12 13 14
times per week,
week 15 16 17 18 19 20 21
preferably daily. 22 23 24 25 26 27 28
29 30 31

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 The following
information applies
to healthy people.
Intensity should be
proportionate to the
fitness level.

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 The duration of exercise should range from a minimum of
20 minutes at your Training Heart Rate up to a complete one-
hour training program, which will include stretching and
warm-up exercise, some 20 minutes of aerobics, some 20
minutes strengthening exercise, and
some 10 minutes of stretching and
flexible exercise.

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 One should use lightweight garments
offering freedom of movement and
appropriate to the climactic condition.

Waterproof/breathable or water resistant fabrics

maybe ideal.
Avoid rubberized material
(traps heat and moisture).
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 Use brightly colored
garments for safety.

Reflector materials may

heighten visibility.

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Celebrations
 Bear the weight of the whole body.

It is therefore important that the

shoes be well- fitted, comfortable
and supportive.

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 Remember
! shoes with 1/2 inch
Wear athletic
between the tip of the toes and the tip of
the shoe.

Make sure they have sufficient:

absorbent cushion
arch support
heel support
flexibility
breathability
lacing adjustability

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Shop for shoes in the evening
when the feet are somewhat
swollen.

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 As regular
aerobic
exercise helps
us live better,
so it is with the
exercise of
faith.
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Celebrations
 But those who wait on the Lord shall renew
their strength; they shall mount up with wings
like eagles, they shall run and not be weary;
they shall walk and not faint.

Isa. 40:29-31,
NKJV

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 Let us live a
healthy lifestyle
which includes
regular aerobic
exercise and
exercise faith in
Him . . .

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Celebrations
So God can fill our lives with

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The End
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