Movement for Healthy LifeFIT For Life

Ms ChelviMs Lee Lai Yoong

Exercise for a Healthy Heart

Improving your overall health

PHYSIOTHERAPISTPhysical therapists are specialists in evaluating and treating disorders of the human body by using physical means rather than drugs. They are legally and ethically responsible for planning, implementing and evaluating a physical therapy program.

• A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it's a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits.

Exercise program includes three key points:• - stretching• -Aerobic activity• -Resistance(strength training)

Exercise Programme

3. Cardiovascular fitness

2. Muscle strength / endurance

1. Flexibility

Flexibility

~ The ability to move the joint or muscles through their full range of motion

~ Decreased risk of injury & improve performance

Strength and Endurance training

~ Anaerobic exercise

~ Involved lifting weight

~ Can improve strength & muscles mass

Examples of Aerobic Exercises

• Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), and low-impact aerobics or water aerobics.

Benefits of Exercises

• Strengthen your heart and cardiovascular system.• Improve your circulation and help your body use

oxygen better.• Improve your heart failure symptoms.• Increase energy levels so you can do more activities

without becoming tired or short of breath.• Increase endurance.• Lower blood pressure.• Improve muscle tone and strength.

Benefits of Exercises

• Improve balance and joint flexibility.• Strengthen bones.• Help reduce body fat and help you reach a healthy

weight.• Help reduce stress, tension, anxiety, and depression.• Boost self-image and self-esteem.• Improve sleep.• Make you feel more relaxed and rested.• Make you look fit and feel healthy.

• How Often Should I Exercise?• In general, to achieve maximum benefits, you

should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising every day or every other day will help you keep a regular aerobic exercise schedule.

Exercise adherence

1. Start slowly 2. Short and

long term goal3. Plan the exercise schedule 4. Variety!!5. Utilize social support 6. Buddies

system

Summary

Exercise Tips

• Set realistic goals if you are uncertain about your limitations and ability

• Choose a time to exercise when your medicines are working well and you feel rested

• DO NOT do or continue exercise that causes pain• All movement should be done in a controlled manner

to prevent injury• Learn to recognize when you are tired• Get a balance between too much or too little• Remember that it takes time to see and feel the

benefits of an exercise program

• Always: Before you begin any exercise therapy, get the approval of your doctor and a prescriptions to work with a trained, experienced physiotherapist.