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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Celebrations
 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
inches. A new record ! . . .

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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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 Ben’s fortunate experience

Ben Levinson
• Met Dave Crawley

• Athletics trainer

• Challenged him to
“feel 80 again”

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Celebrations
• Walk 20 minutes
a day at 2.5
miles per hour.

• Weight training
3-4 times a
week.

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 “He’s grown 2 inches just with
better posture and more
confidence”

a iner
Tr l ey
w
C ra

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

• What could it do for you ?

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Fill your life with Celebrations 10
Regular exercise is not only a preventive
medicine, it maintains health at its best.

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Celebrations
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 The energy
will be
more than
enough for a
whole day’s
activity.
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• 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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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
greater elevation of Arch Intern Med 1995

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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Celebrations
• 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 Alzheimer’s.
• 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 Alzheimer’s.
• 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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 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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• Greatest when >3500 calories expended per
week.
• Significant benefit from 750 calories
expended per week.
• New England Journal of Medicine 1993 Fill your life with 36
Celebrations
 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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 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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Celebrations
“ 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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 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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Celebrations
 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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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 body’s 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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Celebrations
• Use brightly colored
garments for safety.

• Reflector materials may

heighten visibility.

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Celebrations
Fill your life with Celebrations 55
• Bear the weight of the whole body.

• It is therefore important that the

shoes be well- fitted, comfortable
and supportive.

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Celebrations
 Remember !
• Wear athletic shoes with 1/2 inch 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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Celebrations
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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 • 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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So God can fill our lives with

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The End Fill your life with 63
Celebrations