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MDIndia Healthcare Services (TPA) Private Limited

ISO 9001:2000 Certified

Importance of Exercise
Pre Insurance Medical

Health Checkups & Pre Insurance Medical Services Team

Dr. Sachin Kasat MBBS, AIII, FIII
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Gist : Understand the concept of exercise. Different components of exercise. The importance of fitness in life. How to assess the exercise of an individual.

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Definition and Meaning Fitness incorporates physical & mental health as well as emotional satisfaction & self-awareness. Exercise is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best. More specifically, it is: "The ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities and meeting emergency demands. It is the ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and wellbeing."
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Components of exercise:

Cardio-respiratory Endurance Muscular Endurance Strength Speed Power Agility Flexibility

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Exercise involves the performance of the heart and lungs, and the muscles of the body. And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability. As you undertake your fitness program, it's important to remember that fitness is an individual quality that varies from person to person. It is influenced by age, sex, heredity, personal habits, exercise and eating practices. You can't do anything about the first three factors.

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However, it is within your power to change and improve the others where needed Exercise: It is the ability to carry out daily routine physical activity without being unduly tired and have ample energy to face emergency tasks as and when arise.

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Cardio Respiratory-Endurance



exercise Speed Power



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Cardio-respiratory Endurance The ability to do moderately strenuous activity over a period of time. It reflects how well your heart and lungs work together to supply oxygen to your body during exertion and exercise. Also Known as aerobic fitness.

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Muscular Endurance: This is the quality that enables a person to sustain localized muscle group activities for the extended period of time. Strength : Strength is the amount of muscular force one is capable of exerting in a single muscular contraction. Speed: speed is the ability to make rapid movement of the same type in the shortest possible time.

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Power: It is the quality of a muscle to contract forcefully in the quickest possible time. Agility : It is the ability of the human body to change direction quickly and effectively Flexibility : It is the ability of a muscle to perform movement with large amplitude.

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What is Health? What Is exercise? Health is a state of complete physical, mental, social & spiritual well-being and not merely the absence of disease or infirmity. The definition of exercise might vary by individual but most experts agree that there are five basic components of exercise which involve your heart, lungs, strength, endurance, and agility or 09/05/13 flexibility.

You don't have to build muscles to this point to be physically fit. exercise is much more than muscle building and involves everything fromcardio respiratory fitness to being more flexible.

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Means to develop exercise.

Yoga Weight training exercises Aerobic exercises Jogging

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What Type of Exercise Should I Do? The main goal of aerobic exercise is to keep the heart elevated for an extended period of time for the purpose of strengthening the heart and lungs. The most common aerobic exercise is walking. It is easy to do. You have been doing it since you were a toddler. Increase the pace, and walking turns into an aerobic exercise. But, if you are more advanced or are easily bored, then you can move on to jogging or running. Running also tones your calves and thighs. Other aerobic exercises could include: Bicycling, hiking, basketball, swimming, golf, tennis, etc. Aerobic exercise should be done a minimum of 3 days a week, but 5 to 6 is recommended. The important thing is to pick 09/05/13 MDI Confidential Proprietary something that interests you. If you like what you are doing, Information 15 you will be more likely to stick with it.

The glory of young men is their strength. Therefore, strength trainingalso known as toning and weight liftingis also a very good exercise. Through moderate toning, you gain muscle definition and increased bone mass, which helps to prevent diseases such as osteoporosis. Interestingly, every extra pound of muscle that you have burns 50 calories a day just to maintain its mass. So, if you gain five pounds of muscle, then an extra 250 calories per day is burned! (3,500 calories equal one pound of fat.) The easiest way to implement a strength training program is to use your own weight as resistance. For example, push-ups are great for strengthening the chest muscles. Yet simultaneously, they strengthen your upper back, biceps, triceps and shoulders. However, strength training should be done no more than three times a week. You should pick oneProprietary exercise for each body part. 09/05/13 MDI Confidential Information 16 Never train the same body part two days in a row, or you will

AVERAGE CALORIES BURNED** DURING 10 MINUTES OF ACTIVITY ** Calorie expenditure may vary greatly, depending on how vigorously you exercise. To lose a pound of weight, you need125 to lb burn 3500 calories ACTIVITY person 175 lb person
Walking @ 2 mph (eg. 30 min. = 1 mile) 29 40 125 164 124 68 47 - 48 112 138 56 80

Running @ 5.5 mph (eg. 11 min. = 1 mile) 90 Running @ 7mph (eg. 8.5 min. = 1 mile) Biking @ at 13 mph (eg. 4.6 min = 1 mile) Weeding garden Mowing grass (power), dancing, golfing Skiing (downhill) Cross Country Skiing Swimming (crawl) Tennis (singles)
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118 89 49 33 - 35 80 98 40 56

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BENEFITS OF EXERCISE: Boost your energy If you do a regular work out, your body will become more efficient at burning calories and this will give you more energy all day long. Improve your metabolism Working out in a regular basis leads to more muscle mass. It leads to a higher metabolism itself. Studies have shown that every additional pound of muscle lets you to burn around 50100 calories when not working. Develop your muscle tone Some exercises such as weight training allow you to change your body shape. As muscle is dense as compared to fat, so by gaining more muscle mass one can get smaller or bigger.
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Better your health Regular exercises lead to a strengthening of the immune system. Therefore one is less likely to get sick when exercising in a right way. Alternatively, over exercising can weaken your immune system and make you ailing. Reduction your stress By regular workouts stress can be extensively reduced. Physical exercise helps one to take their mind off the daily grind and builds-up energies for creative ideas. Improve your self-esteem Once following an exercise routine for a regular basis, you lead to greater confidence through the results and accomplishment achieve from it
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