Transcript Document

Get Heart Fit
DeAun Woosley MS
Jim Woosley MS
Fitness cartoons by Jill Pankey
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News Flash!
“Within
“63%
“Eachofsix
year,
women
years
more
of
who
than
having
die
suddenly
430,000
a heart of
attack
women
heart35%
disease
in the
of
United
women
had
States
will
no have
previous
have
another.”
a heart
symptoms.”
attack.”
Heart Disease
#1 Killer of American Women
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Good News
Good News for Women who:
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exercise moderately to vigorously
exercise at least 30 minutes day
eat a high fiber diet/low in saturated fats
are not over weight and
do not smoke
Their risk of heart disease and heart
attack is reduced by 80%.
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Bad News
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In a study of over 80,000 women:
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3% met healthy
lifestyle criteria
82% of deaths related
to HD were preventable
with a low risk lifestyle.
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Heart Attack Risk Test
Are you a
candidate for
heart
disease?
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Heart Attack Risk Test
1. Did your father or brother have a heart
attack before age 55, or did your
mother or sister have one before age
65?_______
2. Do you smoke or spend most days in a
place where other people smoke?
_______
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Heart Attack Risk Test
3. Is your HDL cholesterol lower than 45
mg/dl, your triglyceride level higher
than 200mg/dl?_________
4. Is your blood pressure 140/90 mm/Hg
or higher, or have you been told that it
was high in the past? ______
5. Do you get less than 30 minutes of
physical activity four or more days a
week? __________
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Heart Attack Risk Test
6. Are you 20 or more pounds
overweight? __________
7. Is your fasting blood sugar 126 mg/dl
or higher, or do you need special
medication to control your blood
pressure? _________
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Heart Attack Risk Test
What Your Score Means
ZERO: You are at low risk
ONE POINT: You are at moderate risk
TWO POINTS: You are high risk.
Consult with your doctor.
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Definition of Aging
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Definition of Aging
Refers to the passing of
time, however on
another level it refers
to the processes that
contribute to an
ultimate decline in
function.
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Definition of Aging
Chronological Age
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Middle age
Young old
Old
Old - Old
Oldest old
45-64
65-74
75-84
85-99
100 +
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Definition of Aging
Physiological Age
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Healthy and fit (Active and high
functioning)
Healthy and unfit (Sedentary)
Physically limited (Loss of function as a
result of injury or disease)
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The Older Adult
Common Complaints
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Less energy and endurance
Decreases in strength
and flexibility
Loss of balance
and coordination
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Benefits of Regular Exercise
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Enhances all levels of health and
physical function
Produces high energy and increases
strength
Improves flexibility and coordination
Enhances quality of life and preserves
independence
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Cardiovascular & Respiratory
System
Aging Process
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Decline in V02 Max
Decrease in maximal cardiac output
Reduced stroke volume
Loss of respiratory muscle
strength and endurance
Lower peripheral blood flow
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Cardiovascular & Respiratory
System
Benefits of Exercise
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Increased VO2 Max
Improved stroke volume and
oxygen utilization results
in increased cardiac output
Reduced risk for coronary
artery disease
Prevents further disease progression after a cardiac event
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The Musculoskeletel System
Aging Process
 Slower metabolism
 Body fat percentage increases
 Reduced muscle mass
 Loss of strength
 Decreased flexibility
 Development of osteoporosis
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The Musculoskeletel System
Benefits of Exercise
 Strength training increases
muscle mass
 Weight bearing exercises
can strengthen bones and
increase cartilage thickness
 Stretching promotes flexibility,
better posture, and improves
joint range of motion
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CardioVascular Exercise :
Do 30-45 minutes of aerobic exercise
three or four days a week:
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Walking
Jogging
Cycling
Swimming
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Step aerobics
Water aerobics
Floor aerobics
American Heart Association
Recommendations
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Strength Exercises:
Two days a week of strength
or resistance training
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Eight to ten repetitions per exercise for each
muscle group of the upper and lower body
Weight machines
Resistance bands and tubing
Free weights
American Heart Association
Recommendations
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Get your Heart Pumping
Hidden Activities
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Ten minutes of aerobic exercise three
times a day works just as well as thirty
minutes!!!
Mowing the yard with a
push mower
Climbing the stairs instead of
the elevator or escalator
Vacuuming, Mopping, sweeping
Dancing, Hiking
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American Council on Exercise
Recommendations
Expending 150 kcal. a day six-seven days
a week utilizes 1000 kcal. a week
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Brisk walking for 30 minutes = 150 kcal.
Raking leaves for 29 minutes = 150 kcal.
Social dancing for 29 minutes = 150 kcal.
Pushing a mower for 29 minutes = 150 kcal.
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Fitness is NOT a Faze!
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