This document discusses the importance of exercise for physical and mental health. It describes four main types of exercise: endurance, strength, balance, and flexibility. Endurance exercises like cycling and running improve cardiovascular health while strength exercises like weight lifting and eye exercises build muscle. Balance exercises such as Tai Chi and heel-to-toe walking improve posture and coordination. Flexibility exercises including yoga, stretching, and calf raises enhance joint mobility. Regular exercise provides benefits such as increased fitness, better sleep, reduced stress, and prevention of diseases.

1. EXERCISE
-Physical activities for the improvement of physical and mental
health.
IMPORTANCE
-Fitness
-well maintained homeostasis
-makes healthier
-Makes free from diseases(systemic and non-systemic)
-Increase defense power against antigen and
environment
-Improves growth
-Boost energy
-Good mood and sleep
-Stop earlier ageing
etc.

2. TYPES OF
EXERCISE
Basically
exercise falls into
four categories,
1.Endurance
(aerobic)
2.Strength
(anaerobic)
3.Balance
4.Flexibility
ENDURANCE EXERCISE
Increase the heart rate
and breathing
-cycling
-eye exercise
-dancing
-running etc.
Importance
-Increase overall fitness
-keeps heart, lungs and
circulatory systems etc.

3. CYCLING
Importance
-Strong muscles
-Increase stamina
-Prevents from diseases
*heart disease
*stroke
*Glaucoma
*arthritis etc.
-Prevents from schematic eye
disease
-Protect from hypertensive
retinopathy
Disadvantage
-Dry eye
-Respiratory diseases
NOTE: 15-20 minutes daily

4. EYE
EXERCISES
1.PALM THE EYES
Importance
-Spread the tear film
-Increase concentration
-Reduce stress
-Relaxation
-Good sleep
etc.
Disadvantages
-Pain if pressed
hardly
-long period cause
vision blurred
NOTE: 5 minute daily

5. 2.RYTHMIC EYE
MOVEMENT
Importance
-Strength extra ocular
muscles
-Protects eye from squint
-Balance convergence and
divergence
-Increase field of view
Disadvantages
-headache
-fatigue
-eye strain etc.
NOTE: Practice 2-3
minutes daily

6. 3.NEAR AND FAR FOCUSING
Importance
-Strengthen the eye
muscles
-maintain vision
*Near
*Far
-Improves
accomodation of eyes
Disadvantage
-Headache
-Fatigue
NOTE: 5 min per
day

7. 5.MAKING 8 WITH EYES
Importance
-Control the physical
movement of eyes
-Strength EM
-Improves field of
vision
-Maintain head and
eye movements
Disadvantages
-Irritative
-headache
NOTE: 2 min per day

8. ANAEROBIC
(STRENGTHEN)
-Weight lifting
-Eye exercise
-Jumping
-Skeeping
-Climbing stairs
etc.
Short period, slow breathing
and high intensity exercise
Importance
-Improves strength, speed
and power
-Maintain fitness etc.

9. WEIGHT
LIFTING
Importance
-Improves strength
-Improves bone density
-Fitness
Disadvantage
-stress
-Lethargy
-stroke and
hemorrhage

10. EYE EXERCISE
1.Eye massage
Importance
-Reduce IOP
-Improves eye
circulation
-Active the eye
muscles
-Reduce eye
strain
NOTE: 3-5
minutes

11. 2.FOCUSING A
POINT
Importance
-Maintain eye health
-Improves vision
-Enhance
concentration
-Facilitate the
accomodation
Disadvantage
-eye strain
-headache
NOTE: For 3
min

12. SKIPPING
Importance
-Effective fat melter
-It improves footwork,
balance, coordination,
and agility.
-Enhance circulation
-Build the muscles
-Gives strength
Disadvantage
-body pain
-Lethargy
NOTE: 5-10 minutes
daily 2 times

13. BALANCE EXERCISE
-Standing on one
foot
-Heel-to-toe walk
-Tai Chi
Exercise to maintain the
posture and balance the
center of gravity.
Importance
-Prevents fall
-Maintain lower body
strength
-Balance circulation
-Enhance eye health
-Maintain sugar level etc.

14. STANDING ON ONE FOOT
Importance
-Improves mental
health
-Healthy joints
-Reduce muscles
cramps
NOTE: 5 min per
day

15. HEEL TO TOE WALK
Importance
-Maintain balance
-maintain lower body
strength
Disadvantage
-heel and toe pain
NOTE: 2-2min

16. TAI CHI
Importance
-Provides flexibility,
balance and aerobic
benefits
-Control systemic
diseases like
*Arthritis
*Low bone density
*Breast cancer
*Heart disease
*Parkinson’s disease
-Improves vision
NOTE: 15 minute or
more

17. FLEXIBILITY EXERCISES
-Shoulder and upper
arm stretch
-Calf stretch
-Yoga
It is a exercise that is done
for stretching body and joint
health
Importance
-Fitness
-Muscles strength
-Reduce joint problem
-Smoothness of body
-Control cardiorespiratory
problems etc.

18. SHOULDER AND UPPER ARM STRETCH
Importance
-Reduce joint
pain
-Smooth the body
-Control heart
and respiratory
diseases
-Control BP
-Control
schematic eye
disorders

19. CALF STRETCH
Importance
-Strength the lower
body parts
-Reduce muscles
weakness
-Feel energetic
-Light the body
-Control systemic
diseases
-Improves eye health
NOTE: 7 min

20. YOGA
Importance
-Balance all body
systems
-Gives peace
-Provide concentration
-Improves vision
-Boost energy
-Maintain homeostatic
condition
NOTE: 3-30 min

21. YOGA

22. YOGA

23. PRESENTED BY :
Name: Dinesh Kumar Sah
College: Vasan institute of ophthalmology and research
Branch: BSc. Optometry
Project: Exercise and yoga
Assignment by- Purnima ma'am
Special thanks to supportive friends and ma’am.
“THANKS FOR YOUR LOVE AND
BLESS”