This document discusses the health benefits of exercise, including reduced risk of diseases like diabetes and improved mood. It recommends starting slowly with activities like walking or using the stairs. The three main types of exercise are cardio, strength, and flexibility training. While exercise has many benefits, too much can be unhealthy and driven by negative motivations like body image issues. Overall health is the most important goal.

1. Chapter 4Our bodies in Motion By: Aysha Awan

2. Quote “Studies show that 72 percent of women in the United States get no regular exercise, and nearly half of Americans between twelve and twenty-one years old do not exercise daily, The health consequences of our sedentary lifestyles are devastating”

3. The Health Benefits of Exercise Exercise can help us maintain a healthy weight and decrease the risk off high blood pressure, stroke, Type 2 diabetes, and breast cancer. Light or moderate activity (twenty minutes of walking three times a week) can help reduce blood pressure, lessen the risk of stroke, mitigate chronic pain, and improve heart and lung functions.

4. How exercise makes us feel Many of us feel anxious and stressed sometimes, Exercise can help us to cope. It can create great connections with our bodies, friends, and community, leading to better physical and mental health.

5. Getting Started Exercise is good for us, we start out with the best intentions. Exercise doesn’t have to be hard, expensive or time consuming. There are little things you can do like, Two or three steps early in the park Take the stairs instead of the elevator Go for a walk at lunch Do push-ups and crunches while watching TV Or put some music on and dance

6. Three major kinds of physical activity Type of activity Health benefits Cardio training: walking jogging, running, aerobics, dancing, skipping rope, rowing, biking, cross-country skiing, in-line skating, boxing, basketball, soccer, swimming Strength training: free weights, weight machines( universal and Nautilus), resistance training Flexibility training: stretching, yoga, t’ai chi, dance, Pilates, climbing, fencing, gymnastics Improves blood circulation and lung capacity: reduces hypertension( high blood pressure) and increases good cholesterol; burns calories, relieves stress, and improves overall endurance Boost metabolism; improves muscle tone; strengthens bones, which decreases the risk of osteoporosis later in life Reduces risk of injuries; improves agility, balance, and range of motion; relieves stress

7. Caring What Other People Think Negative assumptions can keep us from exercising, but women and sports are changing. Strong female athletes such as Mia Hamm, Michelle Wie, and Venus and Serena Williams are superstars. Body image sensitivity, homophobia, and other pressures hold some of us back from enjoying exercise, women need to be comfortable being who we are, so that we can play our best.

8. Exercise, Age, and (Dis)ability There are many exercise for anyone who is injured or disabled, like wheelchair basketball games, and wheelchair dances. For others, it may involve doing a small range of motion exercises while in bed. People with chronic illnesses such as fibromyalgia, chronic fatigue syndrome and lupus, can be difficult to find something that is easy moving to pushing it too hard and suffering a relapse.

9. Injuries and Safety Pay attention to your body’s signals and don’t push too hard. For the beginners, take a day or two off between workouts to give your body a chance to recover. Always stretch before you start cardio work, but don’t stretch a cold muscle. If your outdoors, remember, be safe, be seen. Walk and run against the traffic. Move with confidence and always carry a whistle or cell phone. And most importantly use all the safety equipment for your activity like helmets for biking, helmets, wrist, and knee pads for in line skating.

10. Prevention and treating injuries 7 steps to fewer injuries When treating a sprain, think RICE Balance all three types of fitness: cardio, strength, and flexibility. Stretch out, warm up, and gradually increase the pace. Drink plenty of water Use the proper equipment for your activity Slow down, cool off, and stretch to maximize flexibility. Rest between sets and take a day off now and then Listen to your body Rest: avoid activities that use the affected body part Ice: Decreases swelling, bleeding, pain, and inflammation. Apply 2-3 times a day, 10-20 minutes, for up to 72 hours after an injury Compress: direct external pressure will decrease hemorrhaging and bleeding Elastic wraps can be worn throughout the day and removed at night. Elevate: Raise the injured area to decrease bleeding and prevent fluid accumulation.

11. Too much exercise? Some people exercise to an extreme and actually undermines their health. We use exercise to numb our feelings or avoid problems such as a flattering relationship or a bad work situation or we may become obsessive and think perfect body and keep track of every weight and every inch of muscle and fat. Too much exercise can have severe Health consequences.

12. Question? What do you exercise for, to become healthy or just to look good and compete with the world?