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Kristoffer Javier and Jesse Realubit University of Illinois at Chicago College of Nursing

STAYING HEALTHY. Kristoffer Javier and Jesse Realubit University of Illinois at Chicago College of Nursing. What is exercise?. Run/Jog. Sports/Games. Dance. Stay Active!. Cooking: Exercise or not?. Cleaning: Exercise or not?. Playing Instruments: Exercise or not?. ‘Exercise’ is:

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Kristoffer Javier and Jesse Realubit University of Illinois at Chicago College of Nursing

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  1. STAYING HEALTHY Kristoffer Javier and Jesse Realubit University of Illinois at Chicago College of Nursing

  2. What is exercise?

  3. Run/Jog

  4. Sports/Games

  5. Dance

  6. Stay Active!

  7. Cooking: Exercise or not?

  8. Cleaning: Exercise or not?

  9. Playing Instruments: Exercise or not?

  10. ‘Exercise’ is: - Aerobic - Strength Chest and Stomach (core) Exercise

  11. Aerobic exercise FAST HEART RATE WITH EXERCISE The two types of “Aerobic”: • Easy Aerobic • Hard Aerobic

  12. Aerobic - Easy • BREATHING and FAST HEART RATE • Brisk walking, bike riding, dancing • Good for heart

  13. Aerobic - Hard • FASTER BREATHING and FAST HEART RATE. • Jogging, Swimming, Running uphill • Good for heart and muscles

  14. AerobicTae Bo

  15. STRONG MUSCLES • At least 2 days a week • Work all muscles!

  16. Chest and Stomach (core) - Good for heart and body

  17. Chest and Stomach (core) • Sit ups • Crunches • Yoga • Pilates

  18. Exercise • Helps Diabetes • Helps Heart Problems

  19. What to wear? • Light, not heavy • comfortable • If outdoors, wear light color

  20. What to wear? • Comfortable shoes for walking/running • Comfortable socks

  21. Where to Exercise ANYWHERE!

  22. SHOULDER HEART ARM HAND

  23. Front Raise Exercise Good for: Shoulders, Hands, and Heart

  24. Bicep Curls Exercise Good for: Arms, and Hands

  25. Chair Squat Exercise Good for: Thighs and Buttocks

  26. BUTTOCKS THIGHS

  27. Knee Flexion Excercise Good for: Thighs and Buttocks

  28. Side Leg Raise Exercise Good for: Thighs and Buttocks

  29. HEART CALVES

  30. Calf Lifts Exercise Good for: Calves

  31. Stairs! No Elevators or Escalators!

  32. Stair Exercises • Walk Up and Down • Good for Heart and Legs

  33. HEART LEG

  34. Stair Exercises • Run up the stairs • Good for the Heart and Legs

  35. Summary • Healthy exercise includes: • Aerobic • Strengthening • Chest and stomach (core) • Exercise is good for heart, body strength, and blood flow • Exercises can be done at home: bicep curls, chair squats, knee flexion, side leg raise, calf lifts, stairs

  36. November 2009 Power point by Kristoffer Javier and Jesse Realubit University of Illinois at Chicago Nursing Students The collaboration between UIC College of Nursing and Heartland Alliance Refugee Health Programs was made possible with funding from the Office of Refugee Resettlement, Department of Health and Human Services provided to the Illinois Department of Public Health and the Illinois Department of Human Services.

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