Exercise ppt (Mili Aggarwal)

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Exercise ppt (Mili Aggarwal)

  1. 1. EXERCISE D
  2. 2. WHAT IS EXERCISE ? EXERCISE IS ANY BODILY ACTIVITY WHICH ENHANCES OR MAINTAINS PHYSICAL FITNESS AND OVERALL HEALTH.
  3. 3. HOW MUCH EXERCISE?  CHILDREN AND ADOLESCENTS SHOULD DO 60 MINUTES(1 HOUR) OR MORE OF PHYSICAL ACTIVITY EACH DAY.  NORMAL ADULTS SHOULD DO 30 MINUTES OF MODERATE INTENSITY ACTIVITY ON MOST DAYS OF THE WEEK OR 20 MINUTES OR MORE OF VIGOROUS ACTIVITY FOR AT LEAST 3 DAYS IN A WEEK.  A WOMAN SHOULD AT LEAST DO 150 MINUTES OF EXERCISE IN A WEEK DURING AND AFTER PREGNANCY. BUT SHOULD NOT DO IT FOR MORE THAN 10 MINUTES AT A STRETCH.
  4. 4. THE TYPES OF EXERCISES:
  5. 5. AEROBIC EXERCISES:  IT IS THE SUSTAINED EXERCISES WHICH STIMULATES AND STRENGTHENS THE HEART AND LUNGS , WHILE IMPROVING THE BODY’S UTILISATION OXYGEN.  HIGH INTENSITY(REQUIRES ENERGY)  LONG DURATION  REQUIRES HIGH ENDURANCE (STAMINA)  EXAMPLES: JOGGING,BICYCLING,ROPE JUMPING AND SWIMMING.
  6. 6. ISO-KINETIC EXERCISE  IT IS THE SUSTAINED EXERCISES WHICH STIMULATES AND STRENGTHENS SPECIFIC PARTS OF THE BODY BUT HAVE LESS EFFECT ON OVERALL FITNESS.  HIGH INTENSITY  SHORT DURATION  REQUIRES LOW ENDURANCE (STAMINA)  EXAMPLES: SPRINTING AND WEIGHT-LIFTING
  7. 7. Few barriers:  Fear of failure  Initial tiredness  Responsibilities  Money  Social anxiety-Joining a new group can be daunting, so ask a friend to go along with you. If you are uncomfortable using communal changing rooms, or with the clothing you need to wear, leisure centre staff may have a solution.  Lack of self-motivation  Injury or illness
  8. 8. BENEFITS OF EXERCISE PHYSICAL PSYCHOLOGICAL
  9. 9. PHYSICAL BENEFITS  DECREASE OBESITY  INCREASES HDL CHOLESTROL  DECREASES RISK OF CARDIOVASCULAR DISEASES  DECREASES RISK OF SOME CANCER eg. BREAST CANCER  IMPROVES IMMUNE SYSTEM FUNCTIONING  PROMOTES THE GROWTH OF NEW NEURONS IN THE BRAIN  DECREASES BLOOD PRESSURE  INCREASES SLOW-WAVE SLEEP HENCE INCREASES THE LIFESPAN
  10. 10. PSYCHOLOGICAL BENEFITS  WORKS AS POSITIVE COPING MECHANISM IN DEALING WITH STRESS-ONE OF THE MOST COMMON MENTAL BENEFITS OF EXERCISE IS STRESS RELIEF. EXERCISE ALSO INCREASES CONCENTRATIONS OF NOREPINEPHRINE, A CHEMICAL THAT CAN MODERATE THE BRAIN‟S RESPONSE TO STRESS.  BOOST HAPPY CHEMICALS-EXERCISE RELEASES ENDORPHINS, WHICH CREATE FEELINGS OF HAPPINESS AND EUPHORIA.  ALLEVIATE SYMPTOMS OF DEPRESSION - EXERCISE CAN BE JUST AS EFFECTIVE AS ANTIDEPRESSANT PILLS IN TREATING DEPRESSION.  IMPROVE SELF-CONFIDENCE AND SELF ESTEEM  IMPROVE POSITIVE SELF-IMAGE  SELF-WORTH-REGARDLESS OF WEIGHT, SIZE, GENDER, OR AGE, EXERCISE CAN QUICKLY ELEVATE A PERSON'S PERCEPTION OF HIS OR HER ATTRACTIVENESS.  IMPROVES CREAVTIVITY
  11. 11.  PREVENT COGNITIVE DECLINE- AS AGING AND DEGENERATIVE DISEASES KILL‟S OFF, LOSING MANY IMPORTANT BRAIN FUNCTIONS IN THE PROCESS .WORKING OUT ESPECIALLY BETWEEN AGE 25 AND 45, BOOSTS THE CHEMICALS IN THE BRAIN THAT SUPPORT AND PREVENT DEGENERATION OF THE HIPPOCAMPUS, AN IMPORTANT PART OF THE BRAIN FOR MEMORY AND LEARNING.  ALLEVIATE ANXIETY- THE WARM AND FUZZY CHEMICALS THAT ARE RELEASED DURING AND AFTER EXERCISE CAN HELP PEOPLE TO REDUCE ANXIETY SENSITIVITY HENCE, DECREASING CHANCES OF ANXIETY.  BOOST BRAINPOWER-VARIOUS STUDIES ON MICE AND MEN HAVE SHOWN THAT CARDIOVASCULAR EXERCISE CAN CREATE NEW BRAIN CELLS AND IMPROVE OVERALL BRAIN PERFORMANCE .  HELP CONTROL ADDICTION- THE BRAIN RELEASES DOPAMINE THE “REWARD CHEMICAL” IN RESPONSE TO ANY FORM OF PLEASURE, BE THAT EXERCISE, DRUGS, ALCOHOL, OR FOOD. UNFORTUNATELY, SOME PEOPLE BECOME ADDICTED TO DOPAMINE AND DEPENDENT ON THE SUBSTANCES THAT PRODUCE IT. LIKE DRUGS OR ALCOHOL WHICH HAS VERY HARMFUL AFFECT ON OUR BODY. SHORT EXERCISE SESSIONS CAN ALSO EFFECTIVELY DISTRACT DRUG OR ALCOHOL ADDICTS, MAKING THEM DE-PRIORITIZE CRAVINGS.  IMPROVES SLEEP- A MODERATE WORKOUT CAN BE THE EQUIVALENT OF A SLEEPING PILL, EVEN FOR PEOPLE WITH INSOMNIA.  IMPROVES EFFICACY-RESEARCH SHOWS THAT WORKERS WHO TAKE TIME FOR EXERCISE ON A REGULAR BASIS ARE MORE PRODUCTIVE AND HAVE MORE ENERGY THAN OTHERS.
  12. 12.  FAMILIES IN WHICH MEMBERS ARE INVOLVED IN EXERCISES.  INDIVIDUAL WITH POSITIVE ATTITUDE TOWARDS PHYSICAL ACTIVITIES.  INDIVIDUALS WHO PERCEIVE THEMSELVES AS ATHLETIC.  INDIVIDUALS WHO ENJOYS THEIR FORM OF EXERCISE  INDIVIDUALS WHO HOLDS PERFECT BODY SHAPE. CHARACTERISTICS OF INDIVIDUALS WHO EXERCISES:
  13. 13. INTERVENTIONS STUDIES OR STATERGIES TYPICALLY AIMS TO MODIFY ONE OR MORE OF THE DETERMINANT FACTORS OF PHYSICAL ACTIVITY ,HENCE ALLOWING AN INDIVIDUAL TO INCREASE THE LEVEL OF SUCH ACTIVITES(ATLEAST FOR A SHORT TERM.)  FAMILY-BASED INTERVENTION- DESIGNED TO GET ALL FAMILY MEMBERS TO BE MORE ACTIVE HAVE SHOWN SOME GREAT SUCCESS.(FAMILY WORKING OUT TOGETHER-ADOPTING HEALTHY EATING HABITS)  WORKSITE INTERVENTION-GYMS AT WORK PLACE; HEALTH COUNSELLING.  NUTRITION INTERVENTION-INCORPORATING BALANCE DEIT INTO OUR LIFE(AS 75 PERCENT OF OUR HEALTH IS A RESULT OF WHAT WE EAT)  SCHOOL BASED PROGRAMS CAN INCREASE CHILDREN‟S PHYSICAL ACTIVITY, PARTICULARLY PROGRAMS INCLUDING POLICY AND ENVIRONMENTAL STRATEGIES(EG.MAKING SPORTS EQUIPEMENT AVAILABLE DURING THE LUNCH BREAK)  ENVIRONMENTAL OR POLICY BASED INTERVENTION-EG. CHANDANI CHOWK HAVE DEVELOPED THE POLICY OF NO RICKSHAW IN THE MARKET, INORDER TO MAKE THE SHOPPERS AND THE SHOPKEEPER WALK. „STAIRWELL INTERVENTION’- INTERVENTION PROMOTING THE USE OF STAIRS(SIMPLE BUT EFFECTIVE MEANS OF PHYSICAL ACTIVITY)  MEDIA-BASED INTERVENTION- „PRINT-BASED INTERVENTION’ HAVE SHOWN MODERATE EFFECTS IN INCREASING EXERCISING BEHAVIOUR AMONG DIFFERENT INDIVIDUAL. ‘TELEPHONE AND INTERNET- MEDIATED INTERVENTION’ SHOWED MIXED OUTCOMES. . CHARACTERISTICS OF INTERVENTIONS:
  14. 14. UNINTENDED NEGATIVE EFFECT OF INTERVENTIONS:  THERE ARE UNINTENTED EFFECTS OF INTERVENTION TO INCREASE EXERCISE THAT NEEDS TO BE GUARDED AGAINST IN THE DESIGN OF ANY INTERVENTION. EXAMPLE-IN A STUDY IT WAS FOUND THAT AN INTERVENTION PROGRAM DIRECTED COLLEGE STUDENTS INADVERTENTLY PROMOTED AN INCREASE IN THE DESIRE TO BE THIN ,DESPITE WARNING ABOUT DEITING.SUCH INTERVETION PROMOTED EATING DISORDERS AMONG STUDENTS. USUALLY THERE ARE NO NEGATIVE EFFECT OF INTERVENTIONS.

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