EXERCISE.ptt.wowishthekulangnotminebutfrommyadvisor

Exercise that helps health

1. SHARE YOUR FITNESS IDEAS (Think-Pair-Share) Instructions: Think: Take a moment to quietly think on your own. Ask yourself, “What kinds of physical activities or exercises do I know that help keep me healthy and feeling good?” Pair: Find a partner and share your ideas. Listen carefully to what they say, too. Talk about any new activities you both come up with. Share: Some of you will get a chance to share the activities you and your partner discussed. This will help us make a list of fitness and mindfulness activities you already know.

2. THE EFFECTS OF EXERCISE

3. EXERCISE bodily activity that enhances or maintains physical fitness and overall health and wellness. "physical activity" typically refers to planned, structured, and purposeful physical activity aimed at improving physical fitness.

4. BENEFITS OF REGULAR EXERCISE: · Strengthens your heart and lungs, lowering blood pressure, improving circulation, and reducing the risk of heart disease, stroke, and related conditions. IMPROVED CARDIOVASCULAR HEALTH · Helps burn calories, build muscle, and regulate metabolism, contributing to weight loss, maintenance, and a healthier body composition. WEIGHT MANAGEMENT

5. BENEFITS OF REGULAR EXERCISE: · Releases endorphins, leading to improved mood, reduced stress, anxiety, and depression. It can also boost self-esteem and cognitive function. ENHANCED MENTAL HEALTH · Regular physical activity can help you fall asleep faster and experience deeper, more restorative sleep. BETTER SLEEP QUALITY

6. BENEFITS OF REGULAR EXERCISE: · Paradoxically, expending energy through exercise can actually increase your overall energy and reduce fatigue in daily life. INCREASED ENERGY LEVELS · Regular, moderate exercise can bolster your immune system, making you less susceptible to illnesses. STRONGER IMMUNE SYSTEM

7. BENEFITS OF REGULAR EXERCISE: Weight-bearing exercises help build and maintain bone density, reducing the risk of osteoporosis. Strength training builds muscle mass and improves overall strength, balance, and coordination, which is particularly important as you age. STRONGER BONES AND MUSCLES Especially for older adults, exercise maintains the ability to perform daily tasks and reduces the risk of falls and injuries. IMPROVED FUNCTIONAL ABILITY AND INDEPENDENCE

8. STARTING A BASIC EXERCISE ROUTINE IS AN EXCELLENT STEP TOWARDS IMPROVING YOUR HEALTH AND WELL-BEING! THE KEY IS TO BEGIN GRADUALLY, FOCUS ON PROPER FORM, AND FIND ACTIVITIES YOU ENJOY TO ENSURE LONG-TERM CONSISTENCY.

9. WARM UP & COOL DOWN

10. WARM-UP Weight-bearing exercises help build and maintain bone density, reducing the risk of osteoporosis. Strength training builds muscle mass and improves overall strength, balance, and coordination, which is particularly important as you age. STRONGER BONES AND MUSCLES Especially for older adults, exercise maintains the ability to perform daily tasks and reduces the risk of falls and injuries. IMPROVED FUNCTIONAL ABILITY AND INDEPENDENCE

11. TYPES OF EXERCISE

12. AEROBIC EXERCISE (CARDIO) o Focus: Strengthens the heart and lungs, improves cardiovascular endurance. o Mechanism: Uses large muscle groups in a rhythmic, continuous manner, increasing heart rate and breathing. o Examples: Brisk walking, running, cycling, swimming, dancing, jumping rope, elliptical training, rowing. o Intensity: Can be low, moderate, or vigorous, depending on how much it elevates your heart rate and breathing.

13. STRENGTH TRAINING (RESISTANCE TRAINING) o Focus: Builds and maintains muscle mass, strength, and endurance. o Mechanism: Involves working muscles against resistance (e.g., weights, resistance bands, bodyweight). o Examples: Lifting weights, push-ups, squats, lunges, planks, using resistance bands, carrying heavy objects. o Benefits: Increases metabolism, improves bone density, enhances balance and coordination.

14. FLEXIBILITY EXERCISE o Focus: Improves range of motion in joints and lengthens muscles. o Mechanism: Involves stretching muscles and connective tissues. o Examples: Static stretches (holding a stretch), dynamic stretches (controlled movements through a range of motion), yoga, Pilates, Tai Chi. o Benefits: Reduces risk of injury, improves posture, enhances athletic performance, can aid relaxation.

15. BALANCE EXERCISES o Focus: Improves stability and coordination, reducing the risk of falls. o Mechanism: Activities that challenge your balance. o Examples: Standing on one leg, heel-to-toe walking, Tai Chi, specific balance drills. o Benefits: Crucial for older adults to maintain independence and prevent injuries.