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Exercise and fitness


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Exercise and fitness

  1. 1. Exercise and FitnessBerndel Magamay, BSN, RN
  2. 2. • Regular exercise as part of a fitness program helps: – Achieve optimal weight – Control blood pressure (BP) – Increase high-density lipoprotein – Lower risk of coronary artery disease – Increase endurance – Improve the sense of well-being
  3. 3. • Long-term goals of regular exercise: – Decreased absenteeism from work – Improved balance and reduced disability among elderly people – Decreased osteoporosis and fracture risk – Reduced health care costs
  4. 4. • The USDA recommends 30 minutes of moderate-intensity physical activity (in addition to usual activity) most days of the week• Greater benefits can be obtained by increasing intensity and duration of activity
  5. 5. – Body weight can be managed with 60 minof moderate to vigorous intensity most days of the week, while not exceeding calorie requirements– Weight loss can be sustained through 60-90 min of moderate-intensity activity, while not exceeding calorie requirements
  6. 6. – High-intensity exercise that achieves 70-90% of maximum HR produces lactic acid in the muscles, which inhibits fat burning– Calories will be burned at a higher rate because carbohydrates are used for energy
  7. 7. – Low- to moderate-intensity exercise that achieves 50-70% of maximum HR begins to access fat stores for fuel after 30 min of exercise– With longer duration of exercise, fewer calories but more fat will be burned
  8. 8. • Consider the following when planning an exercise regimen: – Individual tolerance – Time allotment – Interests – Physical impairment
  9. 9. • Low- To Moderate-Intensity Exercise – Walking – Jogging – Bicycling – Swimming – Water aerobics – Low-impact aerobic dancing• Perform 3-5x/week for 45 min
  10. 10. • Walking can be done safely and comfortably by most patients if the pace is adjusted to the individuals physical condition• Use of weights is important for muscle strengthening throughout the life span
  11. 11. – Exercise programs should include 5- to 10-minute warm-up and cool-down periods with stretching activities to prevent injuries– Full intensity and duration of exercise should be increased gradually over a period of several weeks to months
  12. 12. • Advise patients to stop if experiencing: – Pain – Shortness of breath – Dizziness – Palpitations – Excessive sweating
  13. 13. • Advise patients with cardiovascular, respiratory, and musculoskeletal disorders to check with their health care provider about specific guidelines or limitations for exercise.