GOOD AFTERNOON

Art of keeping mind

and body fit
Dr.R.Arunachalam
MPT(Neuro),MIAP,Dr.Acu,MCU.
ASSISTANT PROFESSOR,
ACS MEDICAL COLLEGE,
Dr.M.G.R.UNIVERSITY ,CHENNAI
 MODULE 1
BEING FIT AND
HEALTHY
 What's fitness
•Aristotle about 2,500 years ago.
Quite simply said “something that
is well suited to its purpose is fit.”
•Ecosystem theories also sounds the
same
 BEING FIT?
There is a sense of "fit"-ness when
your body is well able to actively do
the activities that your lifestyle
demands without putting it at risk
 Components of fitness
•Strength • Proper body composition
•Flexibility • Mental fitness
•Endurance • Good reflexes
•Cardio • Free from risk factors
respiratory
fitness
 Common Causes
• Diet
• Improper sleep
• Lack of exercises
• Pollution
• Life style
• Infections
• Occupational causes
• Environment
• Habits
• Attitude towards
• Hygiene life
 Signs of poor fitness
Mental Fatigue tiredness
Mood fluctuations Profuse sweating
o frustration Pain in joints and muscles
o depression Injury prone
o mute Dyspnoea/ breathlessness
Less work efficiency Frequent illness
Attitude problems
 Symptoms of poor fitness
• Neuro transmitter
• Obesity disproportion leading to
• Digestive disorders psychosis
• Lack of muscle tone • Oxygen dept
• Reduced neuro • Lack of cardio respiratory
conduction velocity balance
• Deposits of ketone • Renal dysfunctions
bodies • Tumors
• DOMES And many more
Enough of threatening
How
can
I
Stay
fit
First know where do
you stand
and then
plan what to do
Quit Smoking
Prefer
WATER
&
MILK
GOOD DIET
Balanced diet
Avoid reheated oils and
junk food
Stop eating before
you feel full
 Cooking

1. Grill, steam, bake or microwave

instead of frying
2. Follow the “½ veggies, ¼ protein,
¼ carbs on your plate” rule
3. Eat whole fruit rather than drink
juice
4. Use herbs and spices to flavor
meals instead of fatty juices
5. Cook in liquids instead of oil
6. Switch to sweeteners rather than
sugar
Don’t sleep before
and after a meal
 noon
Morning eat
eat like line a
a prince
king
And in the night
Eat Like A Beggar
Break the food into
5 times a day
LIFE STYLE

MODIFICATION
EXERCISE

DAILY
 How To Know My Fitness Level
• BMI
• BMR
• Waist circumference
• Skin fold thickness – venire caliper
• Risk factors for diseases and
conditions associated with obesity.
 What is BMI
• The formula for BMI equals a person's
weight in kilograms divided by height in
meters squared (BMI=kg/m2).
• Weight in pounds (lbs) divided by height in
inches (in) squared and multiplied by a
conversion factor of 703 (weight (lbs) /
[height (in)]2 x 703).
• ..\Body Mass Index Calculator.lnk
 Basal Metabolic Rate
English BMR FormulaWomen: BMR = 655 + (
4.35 x weight in pounds ) + ( 4.7 x height in
inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) +
( 12.7 x height in inches ) - ( 6.8 x age in year)
Metric BMR FormulaWomen: BMR = 655 + ( 9.6
x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7
x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5
x height in cm ) - ( 6.8 x age in years )
..\BMI & BMR Calculator.lnk
 BASICS OF EXERCISES
•Warm up & cool down
•Hydration
•Supplements
•Exercise symmetrically
•Mornings are preferred
•Not after a heavy meal
TYPES
OF
EXERCISES
 Strength Training

(6-12 RM)
one large group muscle of upper and lower
limb per day
Pay attention to abdominals and back
muscle
Evenly use thumb ells, barbells, hydraulics
Ascending sets and descending sets
 Endurance training
• (20-30 RM)

• Slow and steady

• One large group muscle of upper and lower

limb per day
• Eccentric and concentric workouts
 Cardio Respiratory
Training
Walking Trucking
Jogging Swimming
Dance Treadmill
Aerobics Breathing
exercises
YOGA