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5.Physical-Activity-for-Daily-Health.pptx
- 1. Welcome to Academic OrientationUIAHS (University Institute of Allied Health Sciences) 2024
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- 3. Physical Activity for DailyHealth Physical activity is essential for overall health and well-being. It's not just about staying fit, but also about improving mood, reducing stress, and preventing chronic diseases. Regular physical activity can enhance your quality of life in many ways, from boosting your energy levels to sharpening your cognitive function. This presentation will delve into the importance of physical activity, explore different types of activity, and provide practical tips for incorporating it into your daily routine. DK
- 4. The Importance ofPhysical Activity 1 Improved Physical Health Physical activity strengthens your heart, improves blood circulation, and reduces your risk of heart disease, stroke, type 2 diabetes, and some types of cancer. It helps you maintain a healthy weight and builds strong bones and muscles. 2 Enhanced Mental Health Exercise releases endorphins, which have mood-boosting effects. Regular physical activity can reduce stress, anxiety, and depression. It also improves sleep quality and boosts energy levels. 3 Increased Energy Levels While it may seem counterintuitive, exercise actually increases your energy levels. It improves your cardiovascular health, allowing your body to deliver oxygen more efficiently. This results in feeling more energized throughout the day. 4 Improved Cognitive Function Regular physical activity improves blood flow to the brain, which enhances cognitive function and memory. It also reduces the risk of age-related cognitive decline.
- 5. Types of PhysicalActivity Aerobic Activity Aerobic activity, also known as cardio, is any activity that increases your heart rate and breathing. Examples include running, swimming, cycling, dancing, and brisk walking. It helps improve cardiovascular health and endurance. Strength Training Strength training involves using resistance to build and maintain muscle mass. This can be achieved through lifting weights, using resistance bands, or even doing bodyweight exercises. Strength training improves bone density, increases metabolism, and boosts overall strength. Flexibility and Balance Activities that improve flexibility and balance are crucial for maintaining mobility and reducing the risk of falls. Yoga, Pilates, and Tai Chi are excellent examples. They also help improve posture and reduce muscle tension.
- 6. Recommended Physical Activity Guidelines CategoryRecommendation Adults (18-64 years) At least 150 minutes of moderate- intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Additionally, include muscle- strengthening activities at least 2 days a week. Children and Adolescents (6-17 years) At least 60 minutes of moderate-to- vigorous intensity physical activity daily. Include activities that strengthen muscles and bones at least 3 days a week. Older Adults (65 years and older) Aim for at least 150 minutes of moderate- intensity aerobic activity per week. If possible, include muscle-strengthening activities at least 2 days a week.
- 7. Benefits of RegularPhysical Activity Weight Management Regular physical activity helps you burn calories, which can aid in weight loss or maintenance. Reduced Risk of Chronic Diseases Physical activity lowers your risk of developing heart disease, stroke, type 2 diabetes, some cancers, and osteoporosis. Improved Mood and Sleep Exercise releases endorphins, which have mood-boosting effects. It also improves sleep quality and reduces stress and anxiety. Increased Energy Levels Physical activity improves your cardiovascular health, allowing your body to deliver oxygen more efficiently, resulting in feeling more energized throughout the day. Enhanced Cognitive Function Regular physical activity improves blood flow to the brain, which enhances cognitive function and memory. It also reduces the risk of age-related cognitive decline.
- 8. Overcoming Barriers toPhysical Activity Lack of Time Schedule short bursts of activity throughout the day. Take the stairs, walk during your lunch break, or do a quick workout at home. Lack of Motivation Find activities you enjoy. Set realistic goals, track your progress, and reward yourself for achieving milestones. Join a group fitness class or exercise with a friend. Lack of Resources Explore free or low-cost options. Walk or run outdoors, use bodyweight exercises, or look for free fitness apps. There are many resources available online and in your community. Fear of Injury Start slowly and gradually increase the intensity and duration of your workouts. Listen to your body and rest when needed. Consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.
- 9. Incorporating Physical Activityinto Daily Routines 1 Take the Stairs Whenever possible, choose the stairs instead of the elevator. This simple change adds a few minutes of activity to your day. 2 Walk or Bike to Work If you live close enough to work, consider walking or biking instead of driving. This is a great way to get some exercise and fresh air. 3 Stand Up More Set reminders to stand up and move around every hour. You can also invest in a standing desk to incorporate more movement into your workday. 4 Make Time for Exercise Schedule dedicated time for physical activity, just like you would any other important appointment. It's crucial to prioritize exercise to make it a regular part of your routine. 5 Involve Family and Friends Make physical activity a social activity. Join a group fitness class, go for walks with friends or family, or play active games together. This makes exercise more enjoyable and helps you stay motivated.
- 10. Conclusion and KeyTakeaways Healthier Lifestyle Physical activity is an essential part of a healthy lifestyle. It improves your physical and mental well- being, increases your energy levels, and reduces your risk of chronic diseases. Motivation Matters Find activities you enjoy, set realistic goals, and stay consistent. Motivation is key to making physical activity a habit. Enjoy the Benefits Embrace the positive impact of regular exercise. You'll experience improved mood, better sleep, increased energy levels, and a stronger, healthier body.
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