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Spectrum of Physical Activity
and Health
Physically Fit
Physically
Physically Active
disabled
Differences between Exercise
Exercise
and Sport
It’s a form of physical
activity done primarily to
improve one’s health and
fitness.
Sports
Is complex,
institutionalized,
competitive and these
very characteristics works
against moderate and
rhythmical exercise.
CDC
Common Reasons Not To
Exercise
I don’t have the
time
I don’t like to
sweat
I’ll look silly
It hurts
I don’t know what
to do
It’s not important
Why Exercise ???
Do you know?
13.5 million people have coronary heart
disease.
1.5 million people suffer from a heart
attack in a given year.
250,000 people suffer from hip
fractures each year.
Over 60 million people (a third of the
population) are overweight.
50 million people have high blood
pressure.
(WHO)
Do you know that ……
Childhood obesity has reached epidemic
proportions in most part of the world
Children are eating more and exercising less.
Time spent watching television or using
computers
This lack coupled with poor dietary habits has
led to significant increases in the number of
children with Type II diabetes and
predisposition to hypertension, coronary artery
disease and others
All of these can be Prevented by
Regular Physical Activity !!!
How Physical Activity Impacts Health
Helps control weight.
Reduces feelings of depression and
anxiety.
Helps build and maintain healthy bones,
muscles, and joints.
Reduces the risk of developing colon
cancer.
Helps reduce blood pressure in people
who already have high blood pressure.
Causes the development of new blood
vessels in the heart and other muscles.
Enlarges the arteries that supply blood to
the heart. WHO
Health Risk of Physical Inactivity
Leading causes of disease and disability
associated with physical inactivity
1. Coronary Heart Disease (CHD)
2. Stroke
3. Obesity
4. Type II Diabetes
5. Hypertension
6. Colorectal cancer
7. Stress and Anxiety
8. Osteo-arthritis
9. Osteoporosis
10.Low back pain
What Can Exercise do for You?
Reduce the risk of the three leading causes of
death: Heart Disease, stroke, and cancer
Control or prevent development of Disease
Levels
The Basics
Exercise helps to prevent obesity, a
major risk factor for several types
of cancer
Exercise enhances immune
function
Exercise activates antioxidant
enzymes that protect cells from
free radical damage
WHO
Exercise and Diabetes
Increase insulin sensitivity
WHO
Exercise and Depression
Exercise can help prevent depression.
In fact, recent studies have shown that
exercise was found to be just as
effective (despite a slower initial
response) as antidepressant medication
for treatment of depression.
Exercise reduces health problems , making
you feel better
Exercise helps you sleep better
Exercise controls weight, enhancing self-
esteem
WHO
Exercise and Your Mind
Short-term benefits:
Boost alertness (possibly by triggering the
release of epinephrine and nor
epinephrine)
Improve memory
Improve intellectual function
Spark creativity
Long-term benefits:
Exercise has been shown to slow and even
reverse age-related decline in mental
function and loss of short-term memory
Components of an exercise
program
Aerobic Activity
Strength Training
Flexibility Training
CDC
Injury
Prevention Caring for Injuries
exercise regularly Rest: stop immediately
gradually increase Ice: apply immediately
intensity and repeat every few
rest between sessions hours for 15-20
warm-up and cool minutes
down Compress: wrap
stay flexible injured area with
elastic bandage
don’t exercise when
sick Elevation: raise injured
area above heart
don’t exercise when
muscles are fatigued After 2 days, apply heat
and straining if there is no swelling
know proper form for Gradually ease back
any activity you do into activity when pain
is gone
Health Risks of Physical Activity
Most musculo-skeletal injuries sustained
during physical activity are likely to be
preventable
Iced Tea ?
Water ?
Soda ?
Sports Drinks ?
100% Juice ? Milk ?
Supplements:
Helpful or Harmful?
• Supplements can be dangerous
• No one know exactly what many supplements
do
• High intakes can be extremely dangerous
• There is a lack of research on their
effectiveness
• They can be expensive
True or False
• Athletes need supplements to meet their protein
needs
– False
• Although protein promotes muscle growth and
recovery from strength training, carbohydrate is
more important for building muscle strength
– True
• Carbohydrates always turn into fat
– False
Summary
Physical inactivity is one of the top 10
leading causes of death and disability in
the developed world
Exercise improves our body and minds
Even moderate exercise has many
health benefits
It is important to set fitness goals that
are realistic and meaningful for you
It takes time to make fitness part of a
lifestyle, and we will all have ups and
downs in following our exercise
programs
Exercise feels good!
“The first wealth is health."
Ralph Waldo Emerson
THANK YOU!