Aspects of Physical Fitness o Dairy products, dairy Fats consist of fatty acids and hydrogen

substitutes, and eggs and oxygen atoms. They have a very high
1. Aerobic Capacity (Cardio- o Meat and poultry caloric value. Fatty acids are needed for
vascular/respiratory capacity) o Seafood and fish cell production.
2. Body Composition (Ratio of body fat to
lean body mass) • Miscellaneous foodstuff: Proteins are broken down into amino acids
3. Muscle Strength o Leavening agents by the body. They are also considered to be
4. Muscle endurance o MSG the building material for muscles, blood,
o Oil and fat internal organs and skin.
5. Muscle flexibility o Salt
o Sweeteners Vitamins are nutrients needed in small
Basic Foodstuffs o Yeast Extracts quantities but essential for many body
functions and the metabolism of nutrients.
Almost all foods are of plant or animal 6 Basic Nutrients
origin, although there are exceptions. Mineral nutrients are constituents of
Almost every form of life has been used as muscles, blood, bones, teeth and soft
The 6 basic nutrients we need for organ
food, either for nutritive or ritual purposes, tissue.
development, growth, cell reproduction
by one or more human societies at some and a proper metabolism are split up
time in the past. between the 3 basic macronutrients we Water is essential in transporting nutrients
need for energy - carbohydrates, proteins via the blood and other bodily fluids.
• Basic foods from plant sources: and fats and the 3 basic micronutrients
o Cereals for our metabolism - vitamins, minerals Top Three Types of Exercise
o Fruit and water.
o Legumes Exercise is an important component in
o Nuts and seeds Carbohydrates are the bodies’ main staying healthy when you have arthritis.
o Spices and Herbs source of energy. These macro nutrients are Moderate physical activity on a regular
o Vegetables necessary for digestion and assimilation of basis help decrease fatigue, strengthen
o Seaweed foods. Fiber is a carbohydrate that consists muscles and bones, increase flexibility and
o Fungus of very large molecules. We should get our stamina, and improve your general sense of
carbohydrates from unprocessed foods like well-being. Joint flexibility is especially
• Basic foods from animal sources: whole grains, seeds, nuts, peas, brown rice, important when you have arthritis because
fruits and vegetables. stiff joints means inability to do daily
tasks, such as buttoning a shirt or starting
the car.
You should commit yourself to regular
exercise that includes three types of
activity: flexibility (stretching, range-of-
motion) exercises, strengthening
(resistance) exercises, and cardiovascular
(aerobic) exercise. That may sound like a
lot, but if you incorporate it into your daily
routine, you’ll find it gets easier to do
without even thinking about it.
Before you begin any exercise, you should
consult your physician to see if the
exercise is appropriate for you. You may
even want to see a physical therapist for an
assessment of your specific exercise and
joint protection needs. They will help you
learn how to get started, how to modify
exercises so they don’t damage your joints
and how to set reasonable goals for
yourself. Learn the importance of setting
goals and use our helpful worksheet to plan
your exercise.
Also, keep in mind that only a medical
professional should determine what sort of
activity to do during a flare. When a joint
is warm, painful and swollen, rest will help
reduce the joint’s inflammation. Your
doctor or physical therapist also may
suggest gentle range-of-motion exercises to
help maintain joint movement.
Flexibility (Stretching, Range-of-
Motion) Exercises
These gentle stretching exercises should be
done every day and are the most important
of all your exercises. Flexibility exercises
can help you protect your joints by
reducing the risk of joint injury, help you
warm-up for more strenuous exercise by
getting your body moving, and help you
relax and release tension from your body.
These can be done on land or in water such
as a pool, hot tub or warm bath. These
exercises can be particularly useful for
easing those stiff joints in the morning.
Good range-of-motion exercises include tai
chi and yoga. Work up to 15 minutes of
flexibility exercises a day. Once you can do
15 continuous minutes, you should be able
to add strengthening and aerobic exercises
to your routine.
Strengthening (Resistance) Exercises
When you have arthritis, you need strong
muscles to lessen the stress on your joints.
Strengthening exercises can help build
your muscles so they can absorb shock and
protect your joints from injury, as well as
help you get around better. These exercises
use weight or resistance to make your
muscles work harder thereby helping them
gets stronger.
There are two types of strengthening
exercises: isometric and isotonic. Isometric
exercises are good for people with arthritis
because they work by tightening the
muscles without moving the joint. It is easy
to target the muscles around the joints with
isometric exercises, and that reduces stress
on your joints. Isotonic exercises
strengthen the muscles by moving the
joint; for example, straightening your knee
while sitting in a chair is an isotonic
exercise that helps strengthen your thigh
muscle. These exercises can also benefit
people with arthritis because they can be
made easier when you have an inflamed
joint or you can make them more difficult
when you are feeling better by adding
weights or repetitions. Strengthening
exercises should be done every other day
after warming up with some flexibility
exercises.
Cardiovascular (Aerobic) Exercises
Cardiovascular (aerobic or endurance)
exercise is any physical activity that uses
the large muscles of the body in rhythmic,
continuous motions. This includes walking,
dancing, swimming and bicycling, among
others. The purpose of these exercises is to
make your heart, lungs, blood vessels and
muscles work more efficiently. They also
can result in improved endurance, stronger
bones, improved sleep, controlled weight
and reduced stress, depression and anxiety.
Try to include aerobic activity in your
fitness program three to four times each
week, with a goal of working in your target
heart rate for 30 minutes each session. You
can work up to this goal slowly, starting
with as little as 5 minutes and increasing as
you get stronger and are able.
If you’ve tried exercising before, but were
unsuccessful, don’t make a mistake by
trying the same way this time. Do
something new. Pick activities you can
easily work into your day or find a buddy
to exercise with. Sometimes this makes the
exercise more a natural part of your day or
gives you someone to encourage you when
you need it. You can also join an exercise
group. Check your local Arthritis
Foundation office to learn about exercise
programs in your area.
Calorie (plural calories)
1. a non-SI unit of energy, widely
used in chemistry and physics,
being the amount of heat
needed to raise the temperature
of 1 gram of water by 1°C
Physical signs of lack of Fitness for other risk factors such as smoking,
alcohol consumption, diabetes,
Lack of physical activity is a major cholesterol levels and blood pressure
public health concern. Poor fitness and levels the association between cardio
low cardio respiratory levels have been fitness level and stroke still existed. In
connected to heart disease and fact, researchers say low cardio
hypertension. Now a new study finds respiratory fitness was as comparable a
low cardio respiratory fitness is also a risk factor for stroke as high blood
risk factor for stroke. pressure, obesity and smoking.
Cardio respiratory fitness level is
measured by the maximum oxygen Study authors conclude a low cardio
consumption during physical activity. respiratory fitness level puts a person at
Investigators from the Research increased risk for a stroke. In fact, since
Institute of Public Health and the the study found a low fitness level to be
Kuopio Research Institute of Exercise one of strongest predictors of a person
Medicine in Finland //conducted the suffering a stroke, researchers feel it
current study focusing on fitness level should be used in the evaluation of a
and the risk of stroke in men. person’s risk for a future stroke
The research included more than 2,000
men who had not suffered a stroke as of
the start of the study. The participants
had their fitness level determined by
having their maximum oxygen level
measured during exercise. The men
were followed for 11 years. During this
time, 110 of the men suffered a stroke.
Researchers report the unfit men were
more likely to suffer a stroke than the
fit men. They also found after adjusting