This document discusses exercise - why it is important, what types of exercises should be done, where and when to exercise, and how much exercise is needed. It outlines the main benefits of exercise as improving endurance, flexibility, energy levels, weight management, reducing stress and improving health markers like blood pressure and cholesterol. The four main types of exercise mentioned are cardiovascular, weight training, stretching and mental fitness exercises. It provides guidance on how to exercise safely and effectively.

1. EXERCISE
Why, Where, What, When & How?
Pradnya Pisolkar
Fitness Expert
Director (BFIT & Tejas Fitness Centres, PCMC)
LIMIT Your Risk Initiative

2. Current Scenario…
• Fast Life
• Physical & Psychological Stress
• Technology induced inactivity
• Early occurrence of lifestyle diseases

3. Current Scenario

4. Exercise: Why?

5. Exercise: Why?
• Increases endurance & strength
• Increases flexibility
• Increases energy levels
• Helps weight management
• Stress buster
• Improves sleep!!
• Stabilizes BP, blood sugar
• Strengthens heart
• Improves blood cholesterol
• Improves quality of life

6. Exercise: What?
1. Cardiovascular Exercises
Improve the body’s ability to take in and use
oxygen to produce energy.
Aerobic activities make you breathe hard &
they increase your heart rate.
Examples:
- Jogging
- Walking
- Swimming
- Bicycling

7. Exercise: What?
2. Weight Training
Improve the strength and endurance of
your muscles.
Benefits:
Improve performance & body composition
Injury prevention
Improves self image
Examples:
- Weight Lifting
- Push-Ups, Pull Ups

8. Exercise: What?

9. Exercise: What?
3. Stretching
Improve the ability to bend joints and stretch
muscles through a full range of motion.
Examples:
- Yoga
- Suryanamaskara
- Warm-up & Cool-down Stretches

10. Stretching Exercises

11. Exercise: What?
4.1 Mental Fitness

12. Exercise: What?
4.2 Mental Fitness
1) BRAIN EXERCISES
Increase the power to-
Receive, Retain, Reproduce
2) Increase AWARENESS about
Body, Thoughts, Emotions

13. Be Cool!
• Don’t React.
• Improve Relationships.
• Avoid gossips & labeling.
• Be with yourself at least ½ hour daily.

14. Exercise: Where?
1. Open Air
2. Fitness Centers
3. Office
4. Home
Anywhere! You just need-
MOTIVATION!!!

15. Exercise: When?

16. Exercise: When?
•Body is capable of exercising at any hour
•Early morning- More Regularity
•Evening- More Flexibility
•The best time to exercise is-
when it works for you.

17. Exercise: How & How Much?

18. Exercise: How?
• Consult your doctor & trainer
• Wear comfortable clothing & shoes
• Always warm-up & cool-down before and
after your workout
• Drink extra water
• Pay attention to any discomfort you
may feel during exercise

19. Exercise: How Much?
The “FITT” Principle
• FREQUENCY (days per week)
• INTENSITY (how hard)
• TYPE of Activity
• Time (how long to go)

20. Exercise: How Much?

21. The training must be-
1. Goal oriented
2. Progressive
3. Keep an exercise diary

22. When Not To Exercise
• Body temperature >101.0 degrees
• Newly diagnosed/ untreated illness
• Pain
• Blood Pressure >180/100
• Unstable sugar levels

23. Exercise Myths
• Lifting weights will make women 'BULKY'
• You can choose where you lose weight
(spot reduction)
• No pain, no gain.
• To have a good work-
out, you need to sweat
• Exercise will transform fat into muscles

24. Queries?

26. Thank You!
Your Feedback is valuable!