Lets Get Physical

Suelyn Chan
< single image > 4.3cm x 5.5cm

Principal Physiotherapist

25 June 2010

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Benefits of exercises
General Exercises Stretches and Strengthening

General Benefits of Physical Activity

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
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

earlier

Getting off one bus/train stop

Model for Physical Activity Recommendations

Activities for Sedentary Individuals

Walking

Cycling

Slow dancing

Low impact exercise to music

- 30mins of exercise a day

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

Physical Activity for Health

Health Goal Cardiovascular Recommended Activities Accumulate 30mins of daily, moderate intensity activity Include longer duration and (or) higher intensity Weight bearing activities Resistance exercises Static stretching of low back and thigh Core exercises Enjoyable activities and atmosphere

Bone Low Back Psychological

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 intensity activity at target heart rate

Physical Fitness Goals and Recommended Activities

Physical Fitness Goal Aerobic Fitness Relative Leanness Too little fat Eat more calories, esp Muscular strength and endurance Resistanceexercise 1-2 sets, carbohydrates Too much fat 10-15reps, each muscular group Resistance exercise Flexibility Reduce calories, esp fat Static stretching, 10-30sec, 2-3 Increase duration of aerobic times, each joint activities Include resistance exercises Recommended Activities 20-30mins vigorous intensity activity, 3-5 days a week

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Stretches

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Strengthening

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< single image > 4.3cm x 5.5cm