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What is Physical Activity
Physical activity
Bodily movement produced by skeletal muscles
that results in an expenditure of energy
Physical fitness
A measure of a person's ability to perform physical
activities that require endurance, strength, or
flexibility.
Regular physical activity
A pattern of physical activity is regular if activities
are performed in some order
Physical activity is something you do.
Physical fitness is something you
acquire, a characteristic or an attribute
one can achieve by being physically
active. And exercise is structured and
tends to have fitness as its goal"
Spectrum of Physical Activity
and Health
Physically Fit
Physically
Physically Active
disabled
Differences between Exercise
and Sport
Exercise
Its a form of physical activity
done primarily to improve
ones health and fitness.
Sports
Is complex, institutionalized,
competitive and these very
characteristics works against
moderate and rhythmical
exercise.
Common Reasons Not To
Exercise
I dont have the time
I dont like to sweat
Ill look silly
It hurts
I dont know what to do
Its 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.
Do you Know that.
Adjusted RR for CVD Mortality by Fitness and % Body Fat
7
6
5
4
Fit
3 Unfit
2
1
0
Lean Normal Obese
Do you Know that.
Adjusted RR for All-Cause Mortality
by Fitness and % Body Fat
2
1.8
1.6
1.4
1.2
1 Fit
0.8
Unfit
0.6
0.4
0.2
0
lean Normal Obese
<16% 16-24% >24%
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
Long-term benefits:
Exercise has been shown to slow and even reverse age-
related decline in mental function and loss of short-
term memory
Opportunities for Physical Activity
At work
For transport
In domestic duties
In leisure time
Definition
Muscle work against resistance that improves
strength and endurance
Strength allows us to move, and endurance allows us to
perform work over time
Muscles = 40% of our lean body mass
Use it or lose it: unused muscle disappears
(atrophy)
Types of Strength Training
Free Weights
use of dumbbells and/or bars with weights on the ends
involves balance and coordination; useful for enhancing
function in daily activities and recreational sports
Bonuses: convenient, cheap, and provides a wide variety
of exercises that work several muscle groups together
Your body, your weight
The most convenient form of resistance exercise
Pushups, pull-ups,. Lunges, squats.
Flexibility Training
Flexibility = The ability to move a joint through its
range of motion
We lose flexibility with disuse and aging
Benefits
Decreased chance of muscular injury, soreness, and
pain
Helps prevent and reduce lower back pain
Improves joint health (tight muscles stress our joints)
Activities stretching, yoga, pilates, tai chi
How Much and How Hard?
Frequency: 3-5 days per week
Aerobic exercise: a minimum if 3 days a week are
necessary to reach most exercise goals and minimize
health benefits
Strength training: a minimum of 2 days per week
Flexibility training: a minimum of 3-5 days per week
Duration
Aerobic: 20-60 minutes of continuous aerobic activity
Strength: 1-3 sets of 8-12 repetitions
Stretching: Stretch all muscle groups and hold positions
for 10-30 seconds
Timing Questions
What time of day is best?
Choose the most convenient time for your schedule
Choose a regular time--the same time every day
Timing may depend on the activity you choose
Can I eat before exercise?
It is best not to eat a meal for 2 hours beforehand
Be sure to drink plenty of water before and during
exercise
Should I exercise when Im sick?
No, especially if you have a fever
Exercise for people with special needs
People with disabilities are less likely to
engage in regular moderate physical
activity than people without disabilities,
yet they have similar needs to promote
their health and prevent unnecessary
disease
Exercise is for everyone!!!!!!!
Individuals who have physical
disabilities or chronic, disabling
conditions such as arthritis can improve
muscle stamina and strength with
regular physical activity
Exercise for people with special needs
"You don't stop exercising because you grow old.
You grow old because you stop exercising
People with disabilities should first consult
a physician before beginning a program
of physical activity to which they are
unaccustomed
Provide community-based programs to
meet the needs of persons with disabilities.
Ensure that environments and facilities
conducive to being physically active are
available and accessible to people with
disabilities, such as offering safe,
accessible, and attractive trails for
bicycling, walking, and wheelchair
activities.
Exercise for Women in developing
countries
There has been several studies which
have shown that less emphasis is
given to exercise especially in women
The reasons are several and most
important one is awareness.
Women sports are not encouraged
in most of developing countries
There is stigma that women should
not be involved in outdoor sports
Exercise is for everyone
There is need for awareness for physical
fitness in developing countries
Exercise is not only for men but for everyone
With commitment, opportunities can be
developed.
Even shopping malls provide opportunities for
fitness walking
Health Risks of Physical Activity
Most musculo-skeletal injuries sustained during
physical activity are likely to be preventable