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					EXERCISE
          Physical Exercise
• Physical Exercise is the performance of
  some activity in order to develop or
  maintain physical fitness and overall
  health
• It is often directed toward also honing
  athletic ability or skill
          Physical Exercise
• You will be much more likely to maintain a
  gradual weight loss than if you lose weight
  abruptly
• Increasing the amount of exercise will
  make it that much easier for you to reach
  your goals
           Physical Exercise
  Exercises are generally grouped into three types
   depending on the overall effect they have on the
                      human body:
• Flexibility exercises such as stretching, which
  improve the range of motion of muscles and
  joints
• Aerobic exercises such as walking and running,
  which focus on increasing cardiovascular
  endurance
• Anaerobic exercises such as weight training,
  functional training or sprinting, which increase
  short-term muscle strength
          Physical Exercise
• Aerobic Exercise: literally means ‘with
  oxygen’ - If a certain exercise is ‘aerobic’
  then it means that oxygen is being used as
  part of an energy system to fuel the body
• Anaerobic Exercise: If a certain exercise is
  ‘anaerobic’, then it means that NO oxygen
  is being used during the exercise regimen
                  Physical Exercise
The following are all activities that can be used as physical exercises:

              •   Aerobics             •Jogging
              •   Badminton            •Jump rope
              •   Baseball             •Martial arts
              •   Basketball           •Pilates
              •   Calisthenics         •Rowing
              •   Bicycling            •Running
              •   Cycling              •Rugby
              •   Dancing              •Stretching
              •   Exercise machines    •Swimming
              •   Games                •Tennis
              •   Football             •Walking
              •   Hockey               •Weight training
              •   Housework            •Yoga
          Physical Exercise
Physical exercise is considered important for
    maintaining physical fitness, including:
• Healthy weight
• Building and maintaining healthy bones,
  muscles, and joints
• Promoting physiological well-being
• Reducing surgical risks
• Strengthening the immune system
       Exercise Benefits
Frequent and regular exercise has been
 shown to help prevent or decrease the
complications of major illnesses such as:
          •High blood pressure
          •Obesity
          •Heart disease
          •Type 2 diabetes
          •Insomnia
          •Depression
          Exercise Benefits
• Researchers have shown that three 10
  minute walks burn as many calories and
  exercise the heart as well as one 30
  minute walk
• Strength training, on the other hand,
  appears to have continuous energy-
  burning effects that persist for about 24
  hours after the training
          Exercise Benefits
    Exercise helps brain function and in the
     long term, exercise helps the brain by:
• Increasing the blood and oxygen flow to
  the brain
• Increasing growth factors that help create
  new nerve cells
• Increasing chemicals in the brain that help
  cognition
      Targeted Fat Reduction
• It is a common belief that exercise and
  training a particular body part will
  preferentially shed the fat on that part
• For example, that doing sit-ups is the most
  direct way to reduce subcutaneous belly
  fat
• This is false and could lead to problems,
  such as hernias
      Targeted Fat Reduction
• One cannot reduce fat from one area of
  the body to the exclusion of others
• Instead, such exercise may help reduce
  overall body fat, affecting all parts of the
  body as determined by genetics
• In fact, belly fat will often be the last fat
  removed from the body
                   Hernias
• A hernia is a protrusion of a tissue, structure,
  or part of an organ through the muscular
  tissue or the membrane by which it is
  normally contained
• By far most hernias develop in the abdomen,
  when a weakness in the abdominal wall
  evolves into a localized hole, or "defect",
  through which adipose tissue, or abdominal
  organs covered with peritoneum, may
  protrude
Recommended Level                 Adults meeting recommended
of Physical Activity              activity level (selected states)
                                Washington                   56%
30 minutes of moderate
                                West Virginia                48%
physical activity on 5
days every week (CDC)
                                Virginia                     48%
OR                              South                        45%
                                Carolina
20 minutes of vigorous
physical activity at least      North                        42%
3 days every week               Carolina
(Healthy People 2010)           Tennessee                    37%

                                Kentucky                     29%

                                U.S. Average                 45%


           Source: CDC Behavioral Risk Factor Surveillance System (2001 data)

				
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