“We are what we repeatedly do.” - Aristotle Importance of Physical Activity Reduces risk of CHD,stroke, diabetes & high blood pressure by 30-50% Helps control weight; strengthens bones, muscles & joints Reduces symptoms of anxiety and depression
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Reduces risk of CHD,stroke, diabetes & high blood pressure by 30-50%
Helps control weight; strengthens bones, muscles & joints
Reduces symptoms of anxiety and depression
Lack of physical activity can lead to hypokinetic diseases & premature death
You decrease your risk of having these disorders by engaging in only 30 minutes of moderate intensity activity per day
Accumulate at least 30 min of moderate instensity activity a day, 5 days a week
Minimum of twice per week, with at least 1 set of 12-15 reps for each major muscle group
Minimum of three times per week, stretching each major muscle group for a minimum of 30 seconds
Not currently physically active
Active, but at less than the recommended levels
Engage in moderate intensity exercise for at least 30 min on 5 or more days of the week
Incorporate a few minutes of activity into each day, gradually building up to 30 minutes or more.
Strive to adopt more consistent activity
You may achieve greater health benefits by increasing the time spent or intensity of those exercises
Walk, cycle, jog, etc., to work, school, or store
Park the car farther away from destination
Get on or off the bus several blocks away
Take the stairs!
Take fitness breaks – walking instead of eating
Use leg power – walk as often as possible
Exercise while watching TV
Keep a pair of walking or running shoes in your car.
Make a Saturday morning date with friends for a walk/run…follow it up with a healthy brunch
Surgeon General’s recommendation
30 minutes of light-moderate activity on most days of the week (5 to 7)
ACSM Position Stand on weight loss and prevention of weight gain for adults
A minimum of 45 minutes per day to facilitate weight loss and prevent weight regain
Must be preformed regularly to be effective.
At least three days and up to six days per week
Must be intense enough to require more exertion (overload) than normal to produce benefits (60%-85% MHR)
Light - moderate for health related fitness; vigorous for high level performance
Must be done for an adequate length of time to be effective
Must be at least 15 minutes.
As time increases, intensity decreases.
Cardiovascular exercise should be performed at 60-85% of one’s MRH in order to be effective. Ways to monitor intensity are:
Lifestyle change is considered the best way of preventing illness and early death in our society
Adopting one healthy behavior often leads to adoption of another
People do not make lifestyle changes overnight
Change comes from the heart, not the head!
Lack of Time
Lack of Energy
Lack of Motivation
Fear of Injury
Lack of Skill
Lack of Resources