Exercise and Cardiopulmonary Health

Stacy Gropack, PhD, PT Eric Lamberg, EdM, PT Rebecca States, PhD William Susman, PhD, PT Interdisciplinary, Community-Based, Health Education for Diverse Elders. HRSA Grant #1 D37 HP OO838-01

The Cardiopulmonary System

Cardio = Heart Pulmonary = Lungs

The Cardiac System  The heart  Is basically a shell with 4 chambers • • 2 Atria at the top 2 Ventricles at the bottom  Left Ventricle is the main pump of the heart  Blood vessels • Arteries - carry blood away from the heart supplying the body with Oxygen • Veins - carry waste-rich blood back to the heart for cleansing

The Pulmonary System  When we breathe, we inhale oxygen and exhale carbon dioxide. This exchange of gases is the pulmonary system's means of getting oxygen to the blood.

 The lungs  supply the blood with oxygen in order for the blood to deliver oxygen to all parts of the body.

EXERCISE  A successful exercise program involves frequent physical activity that is rhythmic, repetitive, challenges the cardiac and pulmonary systems.

 The exercise program should significantly increase the blood flow to the muscles for an extended period of time, promoting cardiopulmonary fitness.

Aerobic Exercise  Produces energy using Oxygen  Uses large muscle groups, such as your legs and arms  Should increase your breathing and heart rate  Increases your endurance

Endurance Exercise  Endurance exercise are any activities that increase your heart rate and breathing for an extended period of time, including:        Walking briskly Swimming Bicycling or cycling on a stationary cycle Tennis Volleyball Dancing Cleaning

How to Monitor Exercise Effort  Maximum Heart Rate (if cleared by a physician)  80% of 220 - Age  You should be able to talk while you are exercising  You should never feel like you can not “catch your breath”  You should not feel pain in your chest or legs

How Much, How Often?

 Increase your exercise gradually, starting with about 5 minutes of endurance exercise  Work your self up to 10 minutes  Ultimate goal is 30 minutes 3-5 times per week.

 In the warm weather, exercise in the early morning or early evening

Activity Pyramid