In His Image EXERCISE FOR YOU S E C I
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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
IN HIS IMAGE
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)
IN HIS IMAGE
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
IN HIS IMAGE
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
IN HIS IMAGE
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
IN HIS IMAGE
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
IN HIS IMAGE
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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Exercise
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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Exercise
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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Exercise
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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Exercise
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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Exercise
SEDENTARY LIFE
DISEASES
ACTIVE LIFE
HEALTH
“A healthful lifestyle can hold back the aging
processes as much as 30 years”
Hans Diehl DrHSc MPH
IN HIS IMAGE
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