The document discusses the benefits of physical exercise based on a study of five individuals who began regular exercise routines. It finds that overall, participants experienced higher energy levels, improved moods, better sleep, and some weight loss or body changes. They also reported wanting to make healthier food choices. The study demonstrates that establishing a routine for aerobic exercise like walking, rollerblading, or yoga can provide both physical and mental well-being.

1. Physical Exercise
Holistic Health and Human Nature
Spring 2004

2. Introducing…
Wei Chen

3. Introducing…
Kathy Ryan Collis
(with Shelby)

4. Introducing…
Stacy Keeney

5. Introducing…
Ryan Renato Mendoza
(with Rod-rod and Peach)

6. Introducing…
Kristine Senires
(with friends)

7. The Definition of Physical Fitness
The World Health
Organization (WHO) defines
fitness as:
The ability to perform your
normal daily tasks with vigor
and alertness and without
undue fatigue, with enough
energy left in reserve to cope
with any emergencies that
may arise or to follow the
leisure pursuits of your choice

8. General Benefits of Physical
Exercise
 Reduction of high blood pressure and the risk of
developing high blood pressure
 The more consistently you exercise, the more
effectively your blood pressure is lowered.
 Reduction of high cholesterol level or the risk of
developing a high cholesterol level
 Reduction of the risk of developing diseases;
such as – heart diseases, diabetes and certain
cancers

9. What is Aerobic Exercise?
 It includes bicycling, dance, inline skating,
running, shadow boxing, skating, skiing,
swimming, walking, etc.
 Cardio exercise is the key to attaining the
benefits of physical fitness.

10. Exercise Survey
Exercise Survey
 Time of day? How long did you exercise? Form of Exercise?
Before the Exercise
 How did you feel:
 1 2 3 4 5 6 7 8 9 10
 What was your level of energy:
 1 2 3 4 5 6 7 8 9 10
 What was your mood?
After the Exercise
 How did you feel:
 1 2 3 4 5 6 7 8 9 10
 What was your level of energy:
 1 2 3 4 5 6 7 8 9 10
 What was your mood?
Overall
 How did you sleep the night of the exercise?
 Were your eating habits different today? If yes, what was different?
 Have you noticed you want to eat healthier foods? If yes, what?
 Can you feel/sense your body changing?
 Has anyone made any comments about a change in you?

11. Kathy’s Experience
 Prior to project, walking was primary exercise
 Now…brisk, longer walking and rollerblading
Benefits:
 Very proud of self for developing a regular routine
 It has been fun
 More energy
 Increased desire to eat healthier foods

12. Kathy’s Results
 How did you feel before exercise? Average of 6.9
 Level of energy before exercise? Average of 6.13
 How did you feel after exercise? Average of 7.94
 Level of energy after exercise? Average of 7.44
 How did you sleep? 63% of the time: range from “pretty well” to
“great”
 Eating habits? Smaller/lighter portions, increased desire to eat
healthier foods such as fruit salads, green salad, carrots and yogurt
 Changes about body? Overall sense of awareness of movements
and physical activity, increased energy levels, decrease in weight of
about 1.5 to 2 pounds
 Comments from others? “You seem more relaxed,” “You seem to
have a lot more energy,” “ Good for you for tackling in-line skating”

13. Stacy’s Experience
 Prior to project, no regular exercise
 Now…rollerblading, walking/jogging, bike riding
Benefits
 More energy
 Build better relationships
 Want to eat better, healthier

14. Stacy’s Results
 How did you feel before exercise? Average of 6.21
 Level of energy before exercise? Average of 5.76
 How did you feel after exercise? Average of 8.12
 Level of energy after exercise? Average of 8.22
 How did you sleep? 84% of the time: slept the whole night through;
very well
 Eating habits? Wanted to eat healthier, natural and fresh foods,
fruits and vegetables
 Changes about body? Much more energy, body feels more limber
 Comments from others? “You are so energetic,” “You want to go
jogging again?”

15. Ryan’s Experience
 Prior to project, some stretching
 Now…more concentration on yoga poses
Benefits
 Stronger and more flexible body
 Improved focus and concentration

16. Ryan’s Results
 How did you feel before exercise? Average of 5
 Level of energy before exercise? Average of 4.7
 How did you feel after exercise? Average of 7.5
 Level of energy after exercise? Average of 7.4
 How did you sleep? 87% of the time: slept well, was not restless
 Eating habits? Increased appetite but more health conscious
 Changes about body? More relaxed
 Comments from others? “You look thinner,” “Are you losing
weight?”

17. Kristine’s Experience
 Prior to project, no regular exercise
 Now…combination of yoga and pilates
Benefits
 Overall physical improvements
 Increased awareness of self and environment
 Had fun experiences exercising with friends

18. Kristine’s Results
 How did you feel before exercise? Average of 6.5
 Level of energy before exercise? Average of 5.5
 How did you feel after exercise? Average of 8.5
 Level of energy after exercise? Average of 8.9
 How did you sleep? 90% of the time: didn’t have trouble sleeping;
slept very well
 Eating habits? Became conscious of what I was eating and was
driven to make healthier food choices
 Changes about your body? Increased flexibility and endurance,
better posture
 Comments from others? “You can do the exercises better and
with much ease.”

19. Overall Group Results
9
8
7
6
5
4
3
2
1
0
Level of energy Lev el of feeling
Before exercise Af ter exercise

20. Cycle of Exercise
Increased
Your favorite
motivation to continue
form of exercise
your exercise program
More energy

21. Links to check out
 Info on how to put movement & physical activity into hectic
lifestyles:
http://newsvote.bbs.co.uk/mpapps/pagetools/print/news.bbc.co.uk/2/hi/health/
 Info for rollerblading:
www.getrolling.com
 Info on the San Francisco Bay Trail in Burlingame
www.abag.ca.gov/bayarea/baytrail/benefits.html
 Info on walking to stay fit
www.mercksource.com
 Info on Yoga
http://www.yogajournal.com
http://yogaclass.com/

22. Quotes
 Lack of activity destroys the good condition of every human being,
while movement and methodical physical exercise save it and
preserve it.
– Plato
 It is exercise alone that supports the spirits, and keeps the mind in
vigor.
– Cicero
 Real activity is combined with calmness which can’t be ruffled. It is a
balance of mind which is never disturbed, whatever happens. Only
when the mind is calm and collected is the whole of its energy spent
in doing good work.
– Swami Vivekananda