The Benefits of Exercise

1. The Benefits of Exercise Stacy Gropack, PhD, PT Eric Lamberg, EdM, PT Rebecca States, PhD William Susman, PhD, PT Interdisciplinary, Community-Based, Health Education for Diverse Elders. HRSA Grant #1 D37 HP OO838-01

2. Physical Activity Any voluntary body movement that burns calories (expends energy)

3. Exercise • A subcategory of physical activity • Is planned, structured and repetitive • Results in improvement or maintenance of on or more facets of physical fitness: • Endurance • Strength • Flexibility • Coordination

4. What are the Benefits of Exercise??? • Reduces the risk of developing chronic diseases such as heart disease. • Aids in the management of active problems such as high blood pressure, diabetes, obesity, or high cholesterol. • Improves the ability to function and stay independent in the face of active problems like lung disease or arthritis.

5. Benefits of Exercise • Research has also proven that exercise: • Lowers risk of obesity. • Improves mood and relieves symptoms of depression. • Improves quality of life, general well being and everyday functioning. • Improves function in persons with arthritis. • Lowers risk of falls and injury • Improves sleep • Prevents bone loss

6. Chest pain Irregular heart rate Severe shortness of breath Unexplained weight loss Blood clot Foot or ankle sores that will not heal Swelling of the joints Persistent pain after a fall After surgical procedures Consult with your doctor or rehabilitation professionalYou Should Not Exercise If You Have:

7. How Do You Get Started With An Exercise Program • Check with a doctor or a rehabilitation professional if necessary • Choose an activity you enjoy • Choose an activity that fits you socially and financially • Choose activities that are easily accessible • Make a regular schedule for exercise and try to stick to it

8. Types of Exercise • Endurance • Strength • Flexibility • Coordination

9. Endurance Exercise • Exercise for your cardiopulmonary (heart and lungs) system • They are activities that increase your heart rate and breathing for an extended period of time in a healthy way.

10. Examples of Endurance Exercises • Walking • Swimming • Bicycling • Dancing • Cleaning • Climbing the stairs

11. Strength and Flexibility Exercise • Exercise for you musculoskeletal (muscles and bones) system • These exercises help increase or maintain your strength and keep you loose and flexible.

12. Examples of Strength and Flexibility Exercises • Moving any part of your body against gravity in a sequenced pattern and with appropriate timing • Using hand held weights or ankle weights when appropriate • Doing activities of daily living repetitively or with resistance (increase loads) • Stretching tight muscles

13. Balance and Coordination Exercises • Exercise primarily for your neuromuscular system (nerves, brain and muscles) • Help prevent frequent falls and loss of balance • Allow your movements to be more fluid and smooth

14. Examples of Balance and Coordination Exercises and Activities • Sports such as tennis, golf and softball • Playing ball with the kids and grand kids • Practicing standing on one foot (use support if you need it) • Walking a straight line (one foot in front of the other)

15. Activities Lets Get Moving It Is Time To Exercise