we are what we repeatedly do aristotle l.
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“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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importance of physical activity
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

Lack of physical activity can lead to hypokinetic diseases & premature death

danger of inactivity
Danger of Inactivity

You decrease your risk of having these disorders by engaging in only 30 minutes of moderate intensity activity per day

  • Heart attacks
  • Coronary heart disease
  • Diabetes
  • Colon cancer
  • Bone fractures
  • High blood pressure
  • Obesity
components of physical fitness
Components of Physical Fitness

Body Composition

Cardiovascular Fitness

Flexibility

Muscular Endurance

Muscular Strength

types of physical activity
Types of Physical Activity

Aerobic Exercise

Accumulate at least 30 min of moderate instensity activity a day, 5 days a week

Strength Training

Minimum of twice per week, with at least 1 set of 12-15 reps for each major muscle group

Flexibility

Minimum of three times per week, stretching each major muscle group for a minimum of 30 seconds

tips to increase your physical activity
Tips to Increase Your Physical Activity

If….

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

Then…..

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

simple ideas to become more active
Simple Ideas to Become More Active

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

ideas cont d
Ideas (cont’d)

Use leg power – walk as often as possible

Exercise while watching TV

Dance

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

how much is enough
How Much is Enough?

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

f i t t
F.I.T.T.

Frequency

Must be preformed regularly to be effective.

At least three days and up to six days per week

Intensity

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

Time

Must be done for an adequate length of time to be effective

Must be at least 15 minutes.

As time increases, intensity decreases.

f i t t cont d
F.I.T.T. (cont’d)
  • Type
    • Choose the type of activity appropriate to your goals
      • Cardiovascular
      • Resistance
      • Flexibility
how to monitor intensity
How to Monitor Intensity

Cardiovascular exercise should be performed at 60-85% of one’s MRH in order to be effective. Ways to monitor intensity are:

Karvonen Formula

Talk Test

RPE

facts about lifestyle change
Facts About Lifestyle Change

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!

overcoming potential barriers
Overcoming Potential Barriers

Lack of Time

Social Influence

Lack of Energy

Lack of Motivation

Fear of Injury

Lack of Skill

Lack of Resources

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