Lecture 7 Physical Activity For Health And Well Being

What is physical activity?

Anything you do when you are not sitting or lying down. Jogging, swimming, cycling, aerobic dancing, yoga, martial arts training, gardening and walking. Consequences: Strengthens muscles, increases aerobic capacity, clears and quiets the mind, reduces stress, expends calories. Added benefits: decline in undesirable addictive behavior such as cigarette smoking, overeating and drug consumption.
Physical activity for health and well being

Benefits to the heart

      

Increased strength of heart muscle Decreased amount of fat in blood Increased flow of blood to the heart Increased size of coronary arteries Decreasing deposits in arteries Decreased heart rate Maintenance of normal blood pressure and decreased B.P. in hypertensive patients Increases bloods oxygen carrying capacity
Physical activity for health and well being

Miscellaneous physical benefits

       

Increased bone mass and resistance to osteoporosis Increases uptake of oxygen by muscles Increased longevity Prevention and alleviation of chronic low back pain Improved sleep Improved posture and ability to withstand fatigue Maintenance of body weight Greater energy reserve for work and recreation
Physical activity for health and well being

Psychological Benefits
  

Regular breathing rhythms Increased self awareness Means for autohypnosis- increases the tendency for creative visualization

 

Feeling of euphoria (increased production of epinephrine) Changes the pattern of secretion of Neurotransmitters thereby changing mood

Increases secretion of endorphins and enkephalins facilitating feeling of inner peace.

Physical activity for health and well being

What is Fitness?
Adequate muscular strength and endurance to accomplish ones individual goals Reasonable joint flexibility Efficient cardiovascular system Body weight and percent body fat within normal range

Physical activity for health and well being

Training regimes to improve fitness

Aerobic Training:  Increases bodys ability to use oxygen and improves endurance.  Heart rate during training should be at 60-80% of the theoretical maximum by age (220 minus age in years). Strength training:  Increases size and strength of particular muscles and body regions.  Involves repetitively moving muscles against resistance such as weights. Isometric exercise involves pushing against an immovable object.

Physical activity for health and well being

Stress relief though exercise

Four stages: 1. Paying attention: allow distracting thoughts to leave on their own 2. Interested attention: flow with the activity 3. Absorbed attention: a dreamlike state in which you are wide awake 4. Merging: a complete physical, mental and spiritual union so that there is no separation between the task and the doer.

Physical activity for health and well being

Make exercise a priority

The process of doing is itself the reward of exercise Ask yourself what your goals are in an exercise program Swimming is a good overall activity that does not require competition. Walking is good at all ages. A reasonable goal is 30 minutes 4 times a week Frequent short duration exercise (10 min 3 times a day) is also favorable
Choose an activity that you enjoy so you can stay with it

Physical activity for health and well being

Endurance and flexibility

Endurance: the ability to work out over a period of time without fatigue. Endurance is built by gradually increasing the length of time of strenuous activity. Power is built by short bursts of physical activity. Flexibility: the ability of a joint to move through its range of motion. Calisthenics and yoga are great for flexibility. Stretching exercises should be incorporated into all sports activities.
If you do not exercise, consult your physician before doing strenuous exercise.

Physical activity for health and well being

Warm-up and cool-down Warmcooly

Warm-up: low intensity exercise done before full-effort to improve muscle and joint performance, prevent injury, reinforce motor skills and maximize blood flow to the muscles and heart Cool-down: Light or mild exercise immediately following a training or competitive session. Its purpose is to speed the removal of lactic acid from the muscles and allow the body to return to a resting state.

Physical activity for health and well being

New attitudes toward exercise

y y y y y y y y

Exercise is work No time Too tired Ill fail Im too old Im too heavy Its boring Its too cold/ hot

       

Im going to enjoy it I can take a short walk Ill feel better after exercise Health is not a contest Enjoy moving your body It gets easier as you do it Ill make it interesting Exercise indoors

Physical activity for health and well being

Video of exercise routines

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The Sun Salute (Surya Namaskar): a 12 position exercise that flows from one to the next improving flexibility, endurance and breathing Flexibility exercises: Neck rotation, shoulder rotation, shoulder stretch, triceps stretch, upper back stretch, calf stretch, lunge stretch, low back stretch, modified hurdler, groin stretch, supine hamstring stretch For video demo visit www.jbpub.com/hwonline

Physical activity for health and well being

Physical activity for health and well being

Important Precautions
Do not stretch to the point of severe pain  Do not exceed the maximum heart rate for your age (220 minus age)  Take breaks between strenuous exercise routines and breathe deeply  Do not lift heavy weights suddenly, keep your back straight and bend knees  Drink water half hour before exercising  In a gym, warm up with aerobic exercise  Take antioxidant vitamins and minerals regularly  Do not do strenuous exercise more than 2 hours a day unless you are an athlete

Physical activity for health and well being