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Exercise
and fitness
What
is exercise?
Exercise
refers to physical activity that is planned. It
may be done to improve or maintain physical fitness.
Physical
activity is defined as any bodily movement produced by muscles resulting
in the usage of energy.
Physical
fitness on the other hand is the ability to perform physical activity.
What
is fitness?
Fitness
means having plenty of energy to climb stairs or take a brisk walk, as
well as performing other day-to day activities without becoming tired or
gasping for breath. When we talk about fitness three factors needs be
mentioned, Stamina, Strength and Muscular
stretchability.
STAMINA
- To keep your
hearts and lungs healthy
STRENGTH
- To maintain the strong muscles
MUSCULAR
STRETCHABILITY- to keep you supple and mobile
How
do I get fit?
To
improve your health the exercise should be moderate and regular. Moderate
will depend on an individual’s level of fitness, but generally it means
a raised heart beat, feeling warm, and to be slightly – not
uncomfortably- out of breath. It is generally considered healthy to engage
in 30minutes of moderate intensity physical activity on 3-5 days of the
week or more.
Benefits
of exercise
Regular
exercise cannot only help with weight control, appearance and other short
benefits, but it also plays a very important in the prevention and
treatment of many important diseases and condition. Benefits range from
physical, psychological and social.
Exercise
will:
Reduce the risk of coronary heart disease and strokes
Help control blood pressure
Help improve non-insulin dependant diabetes
Decrease the risk of developing certain cancers, e.g. cancer of the
colon
Help keep strong bones
Help maintain strong muscles and flexible joints
Help control your weight
Reduce stress and anxiety
Start
Now!
Go walking
Do gardening
Try dancing
Walk to the shop instead of taking the car
Go swimming
Get off the bus a few stops earlier
Take the stairs instead of the lift
Play badminton or tennis
Ride a bike
Which
exercise for me?
There
are three main group of exercises:
-
Aerobic
exercise- improve heart, lungs and muscle fitness. Examples
include aerobic dancing, rope skipping, badminton, basketball,
climbing stairs, cycling, dancing, jogging, soccer, squash, swimming,
table-tennis, volleyball, brisk walking.
It
is important to:
How
to exercise?
For
planned exercise you need:
Tips
about exercise
Check
with a doctor if:
-
You
are over 35 years of age
-
You
have any illness
-
You
are overweight
-
Wear
cool comfortable clothes with flexible and well padded shoes which
supports the arch of your feet
-
Start
slowly
-
Stop
and rest if you feel breathless, tired or feel pain
-
Drink
lots of water- anytime before, during or after exerciseDo not exercise
when you are not feeling well
-
Exercise before meals or at least two hours after
-
Avoid exercising during the hottest time in the day
Start
today. Exercise with friends and family for support. Exercise regularly.
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