m d in d ia healthcare services (tpa) private limited iso 9001:2000 certified

MDIndia Healthcare Services (TPA) Private Limited

ISO 9001:2000 Certified

Pre Insurance Medical

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MDI Confidential Proprietary Information

Importance of Exercise……Importance of Exercise……Health Checkups & Pre Insurance

Medical Services Team

Dr. Sachin KasatMBBS, AIII, FIII

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Gist :

•Understand the concept of exercise.

•Different components of exercise.

•The importance of fitness in life.

•How to assess the exercise of an individual.

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Definition and Meaning

• Fitness incorporates physical & mental health as well as emotional satisfaction & self-awareness.

• Exercise is to the human body what fine tuning is to an engine.

• It enables us to perform up to our potential.

• Fitness can be described as a condition that helps us look, feel and do our best. More specifically, it is: "The ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities and meeting emergency demands. It is the ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and well-being."

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Components of exercise:

• Cardio-respiratory Endurance• Muscular Endurance• Strength• Speed• Power• Agility• Flexibility

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Exercise involves the performance of the heart and lungs, and the muscles of the body.

And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability.

As you undertake your fitness program, it's important to remember that fitness is an individual quality that varies from person to person.

It is influenced by age, sex, heredity, personal habits, exercise and eating practices. You can't do anything about the first three factors.

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However, it is within your power to change and improve the others where needed

Exercise: It is the ability to carry out daily routine physical activity without being unduly tired and have ample energy to face emergency tasks as and when arise.

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exercise

Cardio Respiratory-Endurance

Strength Muscular-Endurance

Speed

FlexibilityAgility

Power

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Cardio-respiratory Endurance The ability to do moderately strenuous activity over a period of time.

It reflects how well your heart and lungs work together to supply oxygen to your body during exertion and exercise.

Also Known as aerobic fitness.

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Muscular Endurance:

This is the quality that enables a person to sustain localized muscle group activities for the extended period of time.Strength :

Strength is the amount of muscular force one is capable of exerting in a single muscular contraction.Speed:

speed is the ability to make rapid movement of the same type in the shortest possible time.

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Power:

It is the quality of a muscle to contract forcefully in the quickest possible time.

Agility :

It is the ability of the human body to change direction quickly and effectively

Flexibility :

It is the ability of a muscle to perform movement with large amplitude.

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The definition of exercise might

vary by individual but most experts agree that there

are five basic components of exercise which

involve your heart, lungs,

strength, endurance, and

agility or flexibility.

You don't have to build muscles to this point to be physically fit.

exercise is much more than

muscle building and involves everything from cardio respiratory

fitness to being more flexible.

What is Health?What Is exercise?

Health is a state of complete physical, mental, social & spiritual well-being and not merely the absence of disease

or infirmity.

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Means to develop exercise.

• Yoga• Weight training exercises• Aerobic exercises• Jogging

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“What Type of Exercise Should I Do?”

The main goal of aerobic exercise is to keep the heart elevated for an extended period of time for the purpose of strengthening the heart and lungs.

The most common aerobic exercise is walking. It is easy to do. You have been doing it since you were a toddler. Increase the pace, and walking turns into an aerobic exercise. But, if you are more advanced or are easily bored, then you can move on to jogging or running.

Running also tones your calves and thighs.

Other aerobic exercises could include: Bicycling, hiking, basketball, swimming, golf, tennis, etc.

Aerobic exercise should be done a minimum of 3 days a week, but 5 to 6 is recommended. The important thing is to pick something that interests you. If you like what you are doing, you will be more likely to stick with it.

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“The glory of young men is their strength.”

Therefore, strength training—also known as toning and weight lifting—is also a very good exercise. Through moderate toning, you gain muscle definition and increased bone mass, which helps to prevent diseases such as osteoporosis.

Interestingly, every extra pound of muscle that you have burns 50 calories a day just to maintain its mass. So, if you gain five pounds of muscle, then an extra 250 calories per day is burned! (3,500 calories equal one pound of fat.)

The easiest way to implement a strength training program is to use your own weight as resistance. For example, push-ups are great for strengthening the chest muscles. Yet simultaneously, they strengthen your upper back, biceps, triceps and shoulders.

However, strength training should be done no more than three times a week. You should pick one exercise for each body part. Never train the same body part two days in a row, or you will overwork the muscle, possibly causing injury.

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ACTIVITY 125 lb person 175 lb person

Walking @ 2 mph (eg. 30 min. = 1 mile) 29 40

Running @ 5.5 mph (eg. 11 min. = 1 mile) 90 125

Running @ 7mph (eg. 8.5 min. = 1 mile) 118 164

Biking @ at 13 mph (eg. 4.6 min = 1 mile) 89 124

Weeding garden 49 68

Mowing grass (power), dancing, golfing 33 - 35 47 - 48

Skiing (downhill) 80 112

Cross Country Skiing 98 138

Swimming (crawl) 40 56

Tennis (singles) 56 80

AVERAGE CALORIES BURNED** DURING 10 MINUTES OF ACTIVITY

** Calorie expenditure may vary greatly, depending on how vigorously you exercise.

To lose a pound of weight, you need to burn 3500 calories

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BENEFITS OF EXERCISE:

Boost your energyIf you do a regular work out, your body will become more efficient at burning calories and this will give you more energy all day long.

Improve your metabolismWorking out in a regular basis leads to more muscle mass. It leads to a higher metabolism itself. Studies have shown that every additional pound of muscle lets you to burn around 50-100 calories when not working.

Develop your muscle toneSome exercises such as weight training allow you to change your body shape. As muscle is dense as compared to fat, so by gaining more muscle mass one can get smaller or bigger.

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Better your health

Regular exercises lead to a strengthening of the immune system. Therefore one is less likely to get sick when exercising in a right way. Alternatively, over exercising can weaken your immune system and make you ailing.

Reduction your stressBy regular workouts stress can be extensively reduced. Physical exercise helps one to take their mind off the daily grind and builds-up energies for creative ideas.

Improve your self-esteemOnce following an exercise routine for a regular basis, you lead to greater confidence through the results and accomplishment achieve from it

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Documents

concept of exercise

needed exercise

importance of fitness

fitness influences

fitness program

aerobic fitness

unfit person

physical mental health