Exercise for Life

Exercise for Life Motivation and methods for a lifestyle of fitness Why Exercise? • It’s our nature to be active, not sedentary – Modern conveniences have eliminated the need to be active, but this doesn’t change the need our bodies have – Activity feels food because it’s natural • The leading causes of death in the 1990s -- heart disease, stroke, and cancer -- can all be reduced by fitness • Fitness as PREVENTION is effective and inexpensive compared to medical treatment for disease What Can Exercise do for You? • • • Reduce the risk of the three leading causes of death: Heart Disease, stroke, and cancer Control or prevent development of Disease Enhance Mental Abilities • • • Improve Sleeping Habits and Increase Energy Levels Lift Depression and Help Manage Stress Control Weight, improving self-image, appearance and health • Prevent and Reduce Joint Problems – Reducing your weight lessens wear and tear on joints – Inactivity can contribute to arthritis, while exercising helps prevent it – Exercise keeps muscle, bones, and cartilage strong and healthy, protecting your joints • Halt Bone Loss – Both men and women become more prone to bone loss as we age, but exercise can actually promote increased bone mass and strength – Increased bone mass helps prevent fractures and osteoporosis • Improve Respiration: Breathe easier at rest and when active – During exercise, our lungs work harder to supply oxygen to our bodies. Our lungs adapt to the extra workload and become more efficient at providing oxygen. Eventually, exercise and other daily activities become easier. Exercise & Cardiovascular Disease • FACT: CVD is the number one killer of Americans. Over one million will suffer a heart attack this year; 30% will not survive the acute episode, and 10% more will die during the following year. About 500,000 will suffer a stroke, 40% will be left with a significant disability, and 30% will die within the following year. FACT: A sedentary lifestyle is a risk factor for CVD, according to the American Heart Association Exercise reduces Blood Pressure – High blood pressure (above 140/90) is the main cause of Heart Attack and Stroke • • • Exercise prevents Atherosclerosis (clogged arteries) – Exercise reduces cholesterol plaques that clog arteries and can lead to stroke and heart attack Exercise and Cancer • The Basics: – Exercise helps to prevent obesity, a major risk factor for several types of cancer – Exercise enhances immune function – Exercise activates antioxidant enzymes that protect cells from free radical damage • Colon Cancer: Physical activity speeds movement of food through the gastrointestinal tract, reducing the risk of colon cancer • Breast Cancer: High levels of circulating estrogens influence the development of cancers of the female reproductive system; exercise reduces levels of circulating estrogen, thus reducing risk. Exercise and Diabetes • Increase insulin sensitivity – Exercise has been shown to increase the ability of the body to use insulin, which improves how the body uses sugar Control blood glucose – Exercise removes come glucose directly from the blood to use for energy during and after activity Control Weight/Lower body fat – 4 out of 5 people with diabetes are overweight – Studies show that when diabetics lose weight, their condition improves Reduce risk of cardiovascular disease – People with diabetes are at increased risk for CVD • • • Exercise and Depression • 18 million people suffer from depression each year in the US – Exercise can help prevent depression. In fact, recent studies have shown that exercise was found to be just as effective (despite a slower initial response) as antidepressant medication for treatment of depression. • The Connection: – Exercise reduces health problems , making you feel better – Exercise helps you sleep better – Exercise controls weight, enhancing self-esteem • Endorphin Stimulation is linked to exercise – Endorphins are molecules formed in the body that naturally relieve pain by activating opiate receptors. They are involved in determining mood and controlling the body’s response to stress. Prolonged exercise (above 70% max) contributes to increased production of endorphins, resulting in a sense of euphoria that has been popularly labeled “runner’s high”. Exercise and Your Mind • Short-term benefits: – Boost alertness (possibly by triggering the release of epinephrine and norepinephrine) – Improve memory – Improve intellectual function – Spark creativity • Long-term benefits: – Exercise has been shown to slow and even reverse age-related decline in mental function and loss of short-term memory – Studies show that physically fit older people react to normal challenges as quickly as unfit people who are 30 years younger Common Reasons Not to Exercise • • • • • • I don’t have the time I don’t like to sweat I’ll look silly It hurts I don’t know what to do It’s not important Maximize Your Success • Set valuable and realistic goals • Expect success • Realize that change takes time • Move-on and learn from failure • Have role models • Prepare for problem situations Setting Goals • Wellness that Lasts a Lifetime – the ultimate goal of every fitness program • What will motivate you? – Think about your reasons for exercising – Are your goals important enough to keep you motivated longterm? • Think short-term and long-term – How will you benefit from your fitness plan day-to-day? – In 1 year? In 5 years? In 10 years? • Examples: – Health goals: • I want to lower my blood pressure • I want to feel good about my weight and health – Fitness goals: • I want to run in a road race Before You Start... • If you are over 40 or have health problems (heart disease, high blood pressure, diabetes, obesity, muscle or joint problems) see a physician before beginning exercise • Be informed – Learn as much as you can about exercise by reading and talking to other people – Learn safety precautions before you do any exercise Get Moving! • Components of an exercise program: – Aerobic Activity – Strength Training – Flexibility Training • Overload Principle – To improve physical fitness, the body must be challenged by loads greater than normal. For example, when muscles are stressed by a greater load than they are used to, they adapt and their function improves. This principle applies to aerobic activity, strength training, and flexibility. Use an exercise log to help you plan and keep track of your exercise program Aerobic Activity • Definition: Continuous movement that uses big muscle groups and is performed at an intensity that causes your heart, lungs, and vascular system to work harder than at rest • Cardiorespiratory Fitness is built through aerobic exercise – Definition: the efficiency of our lungs, heart, and vessels in delivering oxygen to our body tissues – Oxygen sustains us…. It is the fuel for metabolic reactions – Efficient delivery of oxygen allows our muscles, brain, and other tissues to work their best; aerobic exercise promotes this! • Aerobic exercise conditions and strengthens our heart, respiratory system, muscles, and immune system Types of Aerobic Exercise • Outdoor Activities – – – – – – – – Walking Jogging/running Bicycling Swimming Basketball Soccer Jumping Rope Hiking/skiing…. • Indoor Activities – – – – – – Treadmill machine Stair climbing machine Stationary bike Elliptical trainer Rowing machine Aerobics, boxing... Strength Training • Definition: Muscle work against resistance that improves strength and endurance – Strength allows us to move, and endurance allows us to perform work over time • Muscles = 40% of our lean body mass • Benefits of increased lean body mass (muscle) – – – – Greater ease in performing daily activities Reduce body fat: muscle burns more calories at rest than fat Prevent injuries Prevent and treat lower back pain • Use it or lose it: unused muscle disappears (atrophy) Essentials of Strength Training • Safety – – – – Warm-up your muscles first Know proper use of machines, and use correct form Do not exercise alone when using weights (spotter) Don’t “over train”; know your limits, and increase intensity gradually • Breathing – Don’t hold your breath! – Exhale with Exertion • Perform shortening and lengthening phases of each exercise • Balance your muscle use – Strengthen opposing muscle groups – Use both sides of your body for each exercise Types of Strength Training • Free Weights – use of dumbbells and/or bars with weights on the ends – involves balance and coordination; useful for enhancing function in daily activities and recreational sports – Bonuses: convenient, cheap, and provides a wide variety of exercises that work several muscle groups together • Strength Training Machines – Requires less coordination and often isolates specific muscles – Ask a trainer about use and follow instructions on the machine • Your body, your weight – The most convenient form of resistance exercise – Pushups, pullups,. Lunges, squats…. Flexibility Training • Flexibility = The ability to move a joint through its range of motion – We lose flexibility with disuse and aging • Benefits – Decreased chance of muscular injury, soreness, and pain – Helps prevent and reduce lower back pain – Improves joint health (tight muscles stress our joints) • Stretching Regimen – – – – Warm-up Move into stretch gently, until you feel tension but NO PAIN Hold pose for 10-30 seconds and BREATHE Move out of stretch gently • Activities: stretching, yoga, pilates, tai chi How Much and How Hard? • Frequency: 3-5 days per week – Aerobic exercise: a minimum if 3 days a week are necessary to reach most exercise goals and minimize health benefits – Strength training: a minimum of 2 days per week – Flexibility training: a minimum of 3-5 days per week • Duration – Aerobic: 20-60 minutes of continuous aerobic activity. Note: moderate levels throughout the day have been shown to have significant health benefits – Strength: 1-3 sets of 8-12 repetitions, involving 8-10 exercises that condition the major muscle groups – Stretching: Stretch all muscle groups and hold positions for 10-30 seconds • Intensity – Fitness benefits occur when we exercise harder than our normal level of activity. In aerobic activity, the heart rate should rise above normal, and to develop muscular strength a person must lift a heavier weight than normal • Two methods to monitor intensity – Target Heart Rate: measures in beats/minute (220-age) – Rate of perceived exertion: use this scale to “describe” and gauge your effort when exercising; rate how you feel on a scale of 1-10 where 0 is sitting quietly on a bench and walking at a moderate pace would be a 3/ Timing Questions • What time of day is best? – Choose the most convenient time for your schedule – Choose a regular time--the same time every day – Timing may depend on the activity you choose • Can I eat before exercise? – It is best not to eat a meal for 2 hours beforehand – Be sure to drink plenty of water before and during exercise • Should I exercise when I’m sick? – No, especially if you have a fever – If your symptoms are all above your neck and do not include fever or swollen lymph nodes, light exercise is usually ok Components of an Exercise Session • Warm-up: 5-10 minutes – Should include low-intensity activity that uses the muscles your will use during exercise – Prevents injury, gives better muscle control, and increases your metabolic rate gradually • Continuous exercise: 20-60 minutes • Cool-down: 5-10 minutes – Reduced-intensity activity that allows heart rate, circulation, and breathing to return to normal • Stretching: – Stretch while muscles are still warm to reduce muscle soreness, increase strength development, and reduce risk of future injury Injury • Prevention – – – – – – – exercise regularly gradually increase intensity rest between sessions warm-up and cool down stay flexible don’t exercise when sick don’t exercise when muscles are fatigued and straining – know proper form for any activity you do • Caring for Injuries – Rest: stop immediately – Ice: apply immediately and repeat every few hours for 15-20 minutes – Compress: wrap injured area with elastic bandage – Elevation: raise injured area above heart – After 2 days, apply heat if there is no swelling – Gradually ease back into activity when pain is gone Points to Remember • Exercise improves our body and minds • Even moderate exercise has many health benefits • It is important to set fitness goals that are realistic and meaningful for you • It takes time to make fitness part of a lifestyle, and we will all have ups and downs in following our exercise programs • An exercise program should involve aerobic activity, strength training, and flexibility training • Exercise feels good!