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Lets Get Physical
Suelyn Chan
Principal Physiotherapist
25 June 2010
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Benefits of exercises
General ExercisesStretches and Strengthening
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General Benefits of Physical Activity
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Control your weight
Reduce your risk of cardiovascular disease
Reduce your risk for type 2 diabetes and metabolic syndrome
Reduce your risk of some cancers
Strengthen your bones and muscles
Improve your mental health and mood
Improve your ability to do daily activities and prevent falls
Increase your chances of living longer
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Benefits of Stretches
Increases flexibility
Improves joint mobility and range of motion
Improves circulation
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Benefits of Strengthening
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Reduce the chance of osteoporosis
Maintain muscle mass
Maintain the resting metabolic rate, prevents weight gain
Reduce the effort required to do the activities of daily living
Improve ones self confidence
Reduce the chance of injuries
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Model for Physical Activity Recommendations
Activities for everyone
Walking rather than riding
Climbing stairs rather than taking the escalator or elevator
Parking further away from the office
Getting off one bus/train stop earlier
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Model for Physical Activity Recommendations
Activities for Sedentary Individuals
Walking
Cycling
Slow dancing
Low impact exercise to music
- 30mins of exercise a day
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Model for Physical Activity Recommendations
Activities for Moderately Active Individuals
Cardiovascular Health
Bone
Low Back
Psychological
- Normal activities AND 30mins of moderate intensity exercise a day
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Physical Activity for Health
Health Goal Recommended Activities
Cardiovascular Accumulate 30mins of daily,moderate intensity activityInclude longer duration and (or)
higher intensityBone Weight bearing activitiesResistance exercises
Low Back Static stretching of low back and
thighCore exercisesPsychological Enjoyable activities and
atmosphere
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Model for Physical Activity Recommendations
Activities for Vigorously Active Individuals
Sports and Performance Activities
- Normal activities AND 30mins of moderate intensity exercise a day AND include vigorous intensityactivity at target heart rate
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Physical Fitness Goals and Recommended Activities
Physical Fitness Goal Recommended Activities
Aerobic Fitness 20-30mins vigorous intensityactivity, 3-5 days a week
Relative Leanness
Too little fat
Too much fat
Eat more calories, espcarbohydratesResistance exercise
Reduce calories, esp fatIncrease duration of aerobicactivitiesInclude resistance exercises
Muscular strength and endurance Resistanceexercise 1-2 sets,10-15reps, each muscular group
Flexibility Static stretching, 10-30sec, 2-3times, each joint
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Stretches
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Strengthening
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Thank you
< single image >
4.3cm x 5.5cm