Regular physical activity: physical activity performed on most days of the week

Reduces feelings of depression and anxiety Improves circulation to brainProduces higher levels of

norepinephrine-chemical that helps transmits brain messages along certain nerves; and beta-endorphins-chemicals which create a feeling of well-being

**Counter balances bodily changes that occur in first stage of stress by using up the adrenaline that is secreted (write this in)

Promotes psychological well-beingImproved appearance from muscle

tone and reduced body fat can boost self confidence

Increases self-discipline and self-respect

Helps control weightIncreases metabolic rate, burns

calories, shrinks fat cellsRegulate the hypothalmus in the

brain, decreasing appetite

Reduces the risk of developing type II diabetes

Builds and maintains healthy bones, muscles, and jointsWeight bearing activities help prevent

osteoporosis-condition is which bones become brittle

Stretching helps muscles lengthen allowing joints to move freely and easily

Reduces risk of premature death-death before a person reaches their predicted life expectancy

Helps older adults become stronger and better able to avoid falling

Reduces the risk of cardiovascular diseases-diseases of the heart and blood vessels Increases cardiac output-amount of blood

pumped by the heart each minute Makes the fibers of the heart thicker and

stronger Decreases resting heart rate Helps control cholesterol levels

Increases HDL-high density lipoproteins (good) which carry cholesterol to the liver for excretion and breakdown

Decreases LDL-low density lipoproteins (bad) which causing build-up of plaque

Improves coronary collateral circulation-development of additional arteries that can deliver oxygenated blood to heart muscle

CV DiseasesAtherosclerosis: fat deposits collect on the artery walls; arteries become narrow and blood flow is reducedCoronary thrombosis: narrowing of one of the coronary arteries by a blood clot causing a section of the heart muscle to die from lack of oxygen

Reduces the risk of developing colon cancerHelps movement of waste through the

colon Reduces the risk of developing high blood

pressure Reduces blood pressure in people who

already have high BPForce of blood against the artery wallsSudden changes can cause stroke-an

event caused by a blocked blood vessel in the brain “brain attack”

Moderate amount of physical activityActivities like walking, gardening,

household chores, dancing, etcHealth benefits can be achieved

by participating in these types of activities regularly

Written plan of physical activities to develop each of the components of fitness and a schedule for doing them

Include goals

Use FITT formulaFrequency: number of times per week Intensity: how hard you are workingTime: how long each sessionType: specific activity

Include a warm-up and cool-downInclude aerobic activities (oxygen

is used)-heart rate is increased for 20 minutes or more

Include resistance exercises to develop strength and muscular endurance

Include stretching for flexibility