EXERCISE & HEALTHY LIFESTYLE, YOGA

IT'S ALL ABOUT WHAT TYPE ARE PHYSICAL ACTIVITY ARE HOE MUCH CALORIES AND HOW TIME EACH AND EVERY SHOULD DO EXERCISE.

1. Exercise & Healthy lifestyle Guided bY - Dr v.k . AroRa Dr Aarti Sahasrabuddhe Presented by – Rishabh Nahar Raj Garg

2. INDEX EXERCISE PUBLIC HEALTH SIGNIFICANCE OF PHYSCICAL ACTIVITY Exercises on the basis of metabolic effects TYPES OF EXERCISE Concepts of Frequency, Duration, Intensity METs Levels for different exercise intensity Recommendation levels of Physical Activity YOGA General characteristics of yogic practices Beneficial effect of yoga on Body type of asana- Yoga versus conventional exercise BENEFITS OF PHYSICAL ACTIVITY & EXERCISE Fit India Reference

3. Components for healthy life style FOOD EXERCISE SLEEP STRESS MANAGEMENT

4. Exercise Exercise is any bodily activity that enhances or maintains physical fitness ,overall health and wellness. It is performed for various reasons, including increasing growth and development, preventing aging, strengthen muscle, weight loss and improving health.

5. PUBLIC HEALTH SIGNIFICANCE OF PHYSCICAL ACTIVITY Physical inactivity has been identified as the fourth leading factor for global mortality (6% of global death). Global health is being influenced by – population- ageing, rapid unplanned urbanization and globalization, all of which result unhealthy environment and behaviors. As a result, the growing prevalence of NCDs is affecting the lower and middle income countries. It has been shown that participation in regular physical activity reduces the risk of coronary heart disease, stroke, diabetes, hypertension, breast cancer and depression. Additionally, physical activity is a key determinant of energy expenditure, and this will definitely improve health.

6. Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascular endurance. Examples of aerobic exercise include running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, playing tennis, continuous training. Exercises on the basis of metabolic effects

7. Anaerobic exercise , which includes strength and resistance training, tone muscles, as well as improve bone strength, balance, and coordination. Examples Anaerobic exercise include weight training, functional training, interval training, sprinting, and high-intensity interval training increase short-term muscle strength . Exercises on the basis of metabolic effects

8. . Aerobic exercise can cause several central cardiovascular adaptations, including an increase in  stroke volume  (SV) and maximal aerobic capacity ( VO 2  max ), as well as a decrease in  resting heart rate    Anaerobic exercise, include  muscular hypertrophy , an increase in the  physiological cross-sectional area  (PCSA) of muscle(s), and an increase in  neural drive , which lead to increased muscular strength.

9. TYPES OF EXERCISE The mode of participation in physical activity. The type are - Source WHO

10. Marching in place 1. Aerobic Exercise

11. Aerobic Exercise

12. 2. Strength Exercise

13. Strength Exercise

14. 3. Flexibility (Stretching)Exercise Stretching

15. Stretching Exercise

16. 4. Balance Exercise Standing knee lift

17. Balance Exercise

18. Concepts of Frequency, Duration, Intensity Duration (For how long). The length of time in which an activity or exercise is performed. Duration is generally expressed in minutes. Frequency (How often). The number of times an exercise or activity is performed. Frequency is generally expressed in sessions, episodes, or bouts. Intensity (How hard a person works to do the activity). Intensity refers to the rate at which the activity is being performed or the magnitude of the effort required to perform an activity or exercise.

19. Cont… Measuring Level of Intensity Out of the three components of training measuring the duration & frequency is easy. Measuring the different level of Intensity often get’s shrouded with confusion. The two types of guidelines to measure intensity are following- Measuring exercise intensity on basis of heart rate It is based on “ Maximum permissible heart rate “( MxPHR ) The MxPHR is calculated as 220 (-) age in years For example- a person age is 50, the MxPHR will be 170 bpm . So,the individual must not exceed the limit of MxPHR during the exercise. If person is exercising at 50-60% of MxPHR it is taken low Intensity exercise, 60-70% is mild intensity , 70-80% will be modrate exercise , 80-90% and 90-100% are taken severe intensity and very severe intensity.

20. Cont… 2. Measuring exercise intensity using metabolic equivalents (METs) Recently the concept of METs are increasingly used to prescribe the level of exercise for individual. 1 METs is equal to a level at which a person will spend 1 Kcal energy per kg body weight per hour and this level usually correspond to resting stage. Thus a person weighs 70 kgs at rest , i.e. activity level of 1 MET will spend 70 Kcal per hour, while the same person exercising at the level of 6 MET will spend 6x70= 420Kcal in hour. METs have dual advantage in that a single value gives indication of both amount of energy expenditure and intensity of exercise

21. METs Levels for different exercise intensity Levels of exercise Intensity Rest Very low intensity Light Moderate Heavy Very heavy Unduly heavy Usual MET levels men women 1 1 1 - 1.5 1 - 1.2 1.6 - 3.9 1.2 - 2.7 4 - 5.9 2.8 – 4.3 6 - 7.9 4.4 – 5.9 8 – 9.9 6 – 7.5 > 10 > 7.6

22. Walking (slow pace) 3 – 3.6 Badminton (leisure) 3 - 6 Walking (brisk pace) 4.3 Badminton match 7 - 9 Walking (very fast) 6.0 Dancing social 3 -7 Jogging 8.7 Dancing aerobic Running (9.6kmph) 10.0 Weight training 8 - 9 Running (12 kmph) 11.5 Volleyball 3 - 6 Bicycling (16 kmph) 7.0 Basketball match 7 - 12 Swimming 20 mts 6.0 Tennis match 9 - 10 Swimming 40 mts 12.0 Jumping ropes 12.3

23. Intensity of exercise Target heart rate as % of MxPHR Kcal spent per minute Recomm -ended duration Recommended frequency By description By MET level Low moderate 4-5.9 70-80% 5-7.4 60-75 5-6 High moderate 6-7.9 80-90% 7.5-9.9 45-60 4-5 Heavy 8-9.9 90-95% 10-12.4 20-30 3-4

24. Recommendation levels of Physical Activity

25. Age group 5-17 For children and young people of this age group physical activity includes –play sports , transportation, recreation, physical education or planned exercise, in the context of family, school, and community activities. In order to improve cardio respiratory & muscular fitness, bone health, cardiovascular and metabolic health biomarkers and reduced symptoms of anxiety/depression , the following are recommended : Children and young people aged 5–17 years old should accumulate at least 60 minutes of moderate to vigorous-intensity physical activity daily. Source WHO

26. Physical activity of amounts greater than 60 minutes daily will provide additional health benefits. Most of daily physical activity should be aerobic. Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone, for atleast 3 times per week. Cont…

27. Age group 18 - 64 The common activities of this age group are Transportation (e.g. walking or cycling), occupational (i.e. work), household chores, sports or planned exercise, in the context of daily, family, and community activities. In order to improve cardio respiratory and muscular fitness, bone health and reduce the risk of NCDs and depression the following are recommended: Adults aged 18–64 years should do at least 150 minutes of moderate intensity aerobic physical activity throughout the week, or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week , or an equivalent combination of moderate- and vigorous-intensity activity. Aerobic activity should be performed in bouts of at least 10 minutes duration. Source WHO

28. For additional health benefits, adults should increase their moderate- intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity. Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week. Cont…

29. Exercise for pregnant women Light house hold work can be done Excessive physical labor to be avoided Dance therapy– inspire emption reduces stress , keep body supple, lower serum cholesterol, avoid depression, strengthen body, relaxes mind. There are some type of exercise for pregnant women

30. Age group 65 and Above Adults aged 65 years and above should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity. Aerobic activity should be performed in bouts of at least 10 minutes duration . Adults of this age group with poor mobility should perform physical activity to enhance balance and prevent falls on 3 or more days per week. Source WHO

31. Muscle-strengthening activities should be done involving major muscle groups, for 2 or more days a week . When adults of this age group cannot do the recommended amounts of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow. Cont…

32. YOGA

33. Around 900 BC, the ancient sage Patanjali evolved the eight stages of yoga which is called as ashtanga yoga. As such, Integral yoga incorporates hatha yoga, meditation, and pranayama. In the Indian subcontinent, integral yoga is also known as yoga of transformation. Swami Vivekananda popularized the Eastern Hindu Philosophy in late 20 th century that paved the way for yoga to achieve western mainstream attention

34. YOGA is a tradition of health and spirituality evolved in the Indian peninsula. Yoga is a Sanskrit word meaning union. It is Hindu spiritual and self discipline method of integrating the body, breath and mind. Yoga essentially involves:- Adopting certain simple to complex body posture ( asanas ) and maintaining the same for set period of time. Controlled breathing. Voluntary concentration of thoughts ( meditation ) Recital of phrases called mantras.

35. General characteristics of yogic practices The yogic system of health involves the exercise of the all the types of muscles of the body . The associated internal pressure such as intra-thorax & intra-abdominal pressure changes, these form the basis of yoga system of health. Very little expenditure of energy and all walks of people; all ages can practice yoga effectively . The main aim is to achieve the highest level of integration through the control of the modification of mind. All yogic practices are complementary to each other.

36. Rejuvenation/regeneration of cells of pancreas due to abdominal stretching during yoga exercise, which may increase utilization and metabolism of glucose in peripheral tissues, liver, and adipose tissues through enzymatic process.  Muscular relaxation, development and improved blood supply to muscles might enhance insulin receptor expression on muscles causing increased glucose uptake by muscles and thus reducing blood sugar. Pranayama modified various inflatory and deflatory lung reflexes and interact with central neural element to bring new homeostasis in the body Beneficial effect of yoga on Body

37. There are some type of asana- SURYA NAMASKAR — It means to greet. It is done facing to the sun. It energies the entire neuro glandular and neuro-muscular system of body. It's regular practice ensures a balanced supply of oxygenated blood and perfect harmony to all systems of the body, thus strengthening the entire psychosomatic system of human constitution.

38. 12 basic Asanas of Hatha Yoga Headstand ( Sirsasana ) Shoulderstand ( Sarvangasana ) Plough Pose ( Halasana ) Fish Pose ( Matsyasana ) Sitting Forward Bend Pose ( Paschimottanasana ) Cobra Pose ( Bhujangasana ) Locust Pose ( Shalabhasana ) Bow Pose ( Dhanurasana ) Half Spinal Twist Pose ( Ardha Matsyendrasana ) Crow Pose ( Kakasana ) or Peacock Pose ( Mayurasana ) Standing Forward Bend ( Pada Hasthasana ) Triangle Pose ( Trikonasana ) Hatha Yoga ( Sivanada Yoga )

39. vrishasana VRISHASANA - Strengthen the posture maintaining muscle i.e. muscle of back and legs. dhanurasana It provides blood circulation and strengthens abdominal muscle. Help in constipation and maintain spine erect and flexible Most EFFECTIVE asana for controlling blood sugar level in diabetics

40. bhujangsana It keeps the spine flexible and strengthens the back and abdomen muscle. It helps to tone up the organs of abdomen, increase appetite and prevent constipation. TRIKONASANA- Makes spine flexible and reduces the waist line. trikonasana

41. kapalbhati Pranayama is science of proper breathing . By regulating the breath and increasing oxygenation to cells, we also revitalize the both voluntary and parasympathetic nervous system. Stabilize emotions, produce calm and relaxation. Technique - slow deep breath inspired with the predominance use of abdominal muscles and diaphragm. The breath is hold momentarily in full inspiration within the limits of comfort and allows slow and spontaneous exhalation. Again respiration is paused within limits of comfort in full exhalation.

42. The complete set of yoga Asana covers entire human anatomy. Regular practice helps to correct postural and systemic irregularities, and to maintain the entire physiology in peak condition. The greatest benefit from practicing Asana comes when we learn to relax in a given posture rather than concentrating the mind totally focused on single object . Pranayama and Asanas work hand in hand to balance and integrate and help to dissolve emotional blocks and negative habit patterns that blocks the flow of vital energy within the body .

43. Yoga versus conventional exercise YOGA Performed with right attitude preceded by purification of behaviour. Parasympathetic nervous system dominates. Effort is minimized, relaxed. Individual is energized. Provides normalization of muscle tone ; low risk of injuring muscles and ligaments. Low caloric consumption. Balanced activity of opposing muscle group. Limitless possibilities for growth in self awareness. CONVENTIONAL EXERCISE Performed without any such attitude. Sympathetic nervous system dominates Effort is maximised , thus individual feels fatigue. Associated with increase muscle tension with higher risk of injury. Moderate to high caloric consumption. Imbalanced activity of opposite muscle group. Boredom factor is prevalent.

44. Heading of benefit of exercise BENEFITS OF PHYSICAL ACTIVITY & EXERCISE

45. BENEFITS OF PHYSCICAL ACTIVITY & EXERCISE Helps keeping body weight in check. Will leads to lowered levels of systolic and diastolic blood pressure, thereby protecting against hypertension. Bring about the reduction in the level of anxiety and stress . Also induces a sense of confidence and well-being. Tone up muscle and increase flexibility, thus protecting from injuries and falls. Help in maintaining adequate bone mass density, thereby Protect against osteoporosis and its compilation. Protective against cancer of colon, prostate and breast.

46. CONT… It has preferential action in mobilizing the fat depots, particularly the “visceral” fat( intra-abdominal). Improvements in insulin sensitivity, blood pressure, lipid profile , physical exercise exerts its cardio-protective role by opening up the collateral blood vessels; increase the stroke volume and vital ventilator capacity .

47. # FitIndia – A mass movement for a healthier India During the ‘Mann Ki Baat ’ programme on 25th March 2018, our Prime Minister Narendra Modi gave the clarion call for a ‘Fit India’ – a movement to take the nation forward on the path of fitness and wellness.   As part of the movement, individuals and organisations can undertake various efforts for their own health and well-being as well as for the health and well-being of fellow citizen.

48. Prime minister of India

49. Indian cricket team captain- Virat Kohli

50. References. en.wikipedia.org/wiki/Exercise. (aerobic and anaerobic) The four types of exercise- www.health.harvard.edu (jan.2017) Global recommendation on physical health activity for health.- www.who.int (2010) Duration, frequency and intensity- Yoga credit The textbook of physiology- Dr A.k. Jain Fit India – cdn.narendramodi.in Textbook of public health and community medicine- AFMC Community medicine and recent advances.- AH Suryakanta .

51. Heading of benefit of exercise अगर गाड़ी और ट्रक का फ़िट्नेस हो सकता है तो फ़िर , इन्सान का क्यों नहीं ! Thank you!!