Transcript In His Image EXERCISE FOR YOU S E C I

LIFESTYLE PRINCIPLES
FOR THE 21ST CENTURY
EXERCISE
In PHis
Image
r o g r a m
EXERCISE FOR YOU
E X E R C I S E
resents: MargiAnne Isaia, MD, MPH
DP
esign Gabriel Isaia
Apex Concepts, Loma Linda CA USA
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Exercise
PHYSICAL EXERCISE
} Promotes and helps develop deep breathing – increases ventilation
(alveolar ventilation is the amount of air delivered to the respiratory zone per minute)
} Increases pulmonary blood flow
} Increases pulmonary capillary surface area – increases rate of gas
exchanges (O2, CO2)
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Exercise
PHYSICAL EXERCISE
Exercise benefits
all body functions
} Increases systemic blood flow
} Effectively transports nutrients and
O2 to all body cells
} Helps the lymphatic flow
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Exercise
EXERCISE:
The effects on heart
health
} Slows heart rate
} Strengthens heart muscle
} Increases number of mitochondria (power houses)
in heart muscle
} Helps collateral circulation
EXERCISE - Medicine that prevents and
treats CAD (Coronary artery disease)
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Exercise
EXERCISE:
The effects on Blood Vessels
} Opens-up constricted blood vessels
} Keeps arteries elastic
} Lowers high blood pressure
} Improves endothelium function
} Makes arteries less sensitive to stress hormones
(adrenalin, noradrenalin)
EXERCISE – Medicine that prevents and treats
vascular diseases (arterial hypertension, stroke)
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Exercise
EXERCISE:
The effects on General Metabolism
} Increases metabolic efficiency (speeds-up fat catabolism)
} Reduces visceral fats
} Increases resting metabolism rate
} Enhances long-term maintenance of weight loss
EXERCISE – Medicine to prevent and treats Obesity
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Exercise
EXERCISE:
The effects on Glucose and Lipids
Metabolism
} Lowers high blood glucose level
} Improves Insulin sensitivity
} Lowers blood triglycerides
} Increases HDL-C (good cholesterol)
} Lowers LDL-C (bad cholesterol)
EXERCISE – Medicine
to treat diabetes mellitus type I & II
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Exercise
EXERCISE:
The effects on Brain and mental health
} Improves mood
(increases serotonin, dopamine, noradrenalin)
} Enhances self-esteem
} Reduces anxiety
} Promotes wellness (stimulates B-endorphins)
} Strengthens will-power
} Builds coordination and confidence
} Improves sleep
EXERCISE – Medicine to prevent and treat:
depression, anxiety and stress related
disorder
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Exercise
EXERCISE:
The effects on Immune
System
} Improves Natural Killer cells activity
} Improves T lymphocyte activity
} Propels neutrophils into general circulation
EXERCISE – Medicine that prevents cancer,
anti-inflammatory and auto immune diseases
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Exercise
EXERCISE:
- The fountain of youth
} Promotes the growing process (increases growth hormone
production)
} Slows down the aging process
} Works against atherosclerosis
} Decreases clotting factors
EXERCISE – Medicine – promotes longevity
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Exercise
EXERCISE:
The effects on Muscles, Joints, Bones
} Preserves and improves muscle tone
} Increases muscle strength (“the second heart”)
} Improves joints range of motion
} Increases body flexibility, decreasing risk of injury
} Helps increase bone mineral density (increases
calcium absorption) & number of muscle mitochondria
EXERCISE - The best medicine that prevents and
treats osteoporosis, osteoarthritis, some muscularskeletal disorders
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Exercise
EXERCISE:
The effects on Digestive System
} Improves digestion and absorption processes
} Regulates elimination
EXERCISE –
The medicine to prevent and treat constipation
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Exercise
Types of EXERCISE
AEROBIC
} Involves physical activity that is rhythmic, repetitive, challenges
the circulatory system and uses the large muscles
} Significantly increases the blood flow to the muscles for an
extended period of time, promoting cardiovascular fitness
Examples: brisk walking, jogging, running,
swimming, bicycling, hiking
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Exercise
Types of EXERCISE
STRENGTH AND FLEXIBILITY
} Increases muscles tone
} Improves bone mineral density
} Improves tendon elasticity
} Decreases risk of injury
WEIGHT TRAINING
} Body building (increases muscular mass)
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Exercise
RECOMMENDATIONS…
How much exercise?
Aerobic
30 minutes at least 5 days/week
Strength and Flexibility
30 minutes at least 5 days/week
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RECOMMENDATIONS…
} Drink plenty of water and enjoy fresh air
} Exercise 1 hour before meals or 3 hours after meals
} Be moderate (while exercising you can talk easily)
} Strive for symmetry and elegance when weight training! Be well
balanced! Use small weights!
} Enjoy nature sounds! Music can be disturbing (each person has a
different rhythm)
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Exercise
RECOMMENDATIONS
for children…
} Running is a wise choice (except for very young)
} Make sure the program is gradual and well supervised (well
fitting running shoes. Warm up and cool down properly)
} For pre-adolescent – there is a risk of injuries, especially with
intense or lengthy exercise (long distance running)
} Children are prone to heat stress (they have less ability
to sweat) Give them plenty of water
} Postpone weight training for preadolescent and
adolescent (epiphyseal plate injury, short stature)
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WARNING:
Persons with known or suspected cardiovascular,
respiratory, metabolic, orthopedic or neurological disorder,
should consult their personal physician before beginning or
significantly increasing physical activity.
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EFFECTS of EXCESSIVE EXERCISE
} Increases production of free radicals
} Suppresses the Immune System
} Promotes blood clotting
} Increases levels of stress hormones
} Reduces blood flow to the stomach & kidneys
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WHEN TO STOP EXERCISING:
} nausea, vomiting,
} chest pain, irregular heart beat
} excessive fatigue
} shortness of breath
} severe pain in muscle or joints
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SEDENTARY LIFE
DISEASES
ACTIVE LIFE
HEALTH
“A healthful lifestyle can hold back the aging
processes as much as 30 years”
Hans Diehl DrHSc MPH
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Exercise
“The whole body is designed for action;
and unless the physical powers are kept in health by
active exercise,
the mental powers cannot long be used to theirs
highest capacity…”
EGW Ed 207,208