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    Lets Get Physical

    Suelyn Chan

    Principal Physiotherapist

    25 June 2010

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    4.3cm x 5.5cm

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    Benefits of exercises

    General ExercisesStretches and Strengthening

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    General Benefits of Physical Activity

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    Control your weight

    Reduce your risk of cardiovascular disease

    Reduce your risk for type 2 diabetes and metabolic syndrome

    Reduce your risk of some cancers

    Strengthen your bones and muscles

    Improve your mental health and mood

    Improve your ability to do daily activities and prevent falls

    Increase your chances of living longer

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    Benefits of Stretches

    Increases flexibility

    Improves joint mobility and range of motion

    Improves circulation

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    Benefits of Strengthening

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    Reduce the chance of osteoporosis

    Maintain muscle mass

    Maintain the resting metabolic rate, prevents weight gain

    Reduce the effort required to do the activities of daily living

    Improve ones self confidence

    Reduce the chance of injuries

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    Model for Physical Activity Recommendations

    Activities for everyone

    Walking rather than riding

    Climbing stairs rather than taking the escalator or elevator

    Parking further away from the office

    Getting off one bus/train stop earlier

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    Model for Physical Activity Recommendations

    Activities for Sedentary Individuals

    Walking

    Cycling

    Slow dancing

    Low impact exercise to music

    - 30mins of exercise a day

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    Model for Physical Activity Recommendations

    Activities for Moderately Active Individuals

    Cardiovascular Health

    Bone

    Low Back

    Psychological

    - Normal activities AND 30mins of moderate intensity exercise a day

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    Physical Activity for Health

    Health Goal Recommended Activities

    Cardiovascular Accumulate 30mins of daily,moderate intensity activityInclude longer duration and (or)

    higher intensityBone Weight bearing activitiesResistance exercises

    Low Back Static stretching of low back and

    thighCore exercisesPsychological Enjoyable activities and

    atmosphere

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    Model for Physical Activity Recommendations

    Activities for Vigorously Active Individuals

    Sports and Performance Activities

    - Normal activities AND 30mins of moderate intensity exercise a day AND include vigorous intensityactivity at target heart rate

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    Physical Fitness Goals and Recommended Activities

    Physical Fitness Goal Recommended Activities

    Aerobic Fitness 20-30mins vigorous intensityactivity, 3-5 days a week

    Relative Leanness

    Too little fat

    Too much fat

    Eat more calories, espcarbohydratesResistance exercise

    Reduce calories, esp fatIncrease duration of aerobicactivitiesInclude resistance exercises

    Muscular strength and endurance Resistanceexercise 1-2 sets,10-15reps, each muscular group

    Flexibility Static stretching, 10-30sec, 2-3times, each joint

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    Stretches

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    Strengthening

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    Thank you

    < single image >

    4.3cm x 5.5cm