By General Conference Health Ministries Department Seventhday Adventist
By: General Conference Health Ministries Department Seventh-day Adventist Church Copyright © 2003 General Conference Corporation SDAs Produced by the General Conference Health Ministries Department All rights reserved 1
The elixir of our energy. Fill your life with Celebrations 2
The Oregonian 1998 Ben Levinson, 103 year old sets record for shot-put for men over 100. Threw the ball 10 feet and 1. 25 inches. A new record !. . . Fillyourlifewith. Celebrations 3 3 Fill
Ben Levinson, before • • • Depressed Unfit 90 year old Shuffling around Frail Ready for the grave Ben Levinson Fill your life with Celebrations 4
Ben Levinson Ben had become dependent and weak through lack of exercise. Fill your life with Celebrations 5
Ben’s fortunate experience • Met Dave Crawley • Athletics trainer • Challenged him to “feel 80 again” Ben Levinson Fill your life with Celebrations 6
Walk 20 minutes a day at 2. 5 miles per hour. • Weight training 3 -4 times a • Fillyourlifewith. Celebrations 7 7 Fill
“He’s grown 2 inches just with better posture and more confidence” er n i a Tr wley Cra Fill your life with Celebrations 8
• If a fitness program could do this for a 90 year old…. • What could it do for you ? Fill your life with Celebrations 9
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Regular exercise is not only a preventive medicine, it maintains health at its best. Fill your life with Celebrations 11
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energy will be more than enough for a whole day’s activity. Fillyourlifewith. Celebrations 1313
• Energizes • Lowers high blood pressure. Fill your life with Celebrations 14
• Aerobic exercise lowers blood pressure. New England Journal of Medicine your with Celebrations 15 15 Fill your life with Celebrations
Blood pressure medications often are essential. Fill your life with Celebrations 16
Regular Exercise Program may help Blood Pressure Control. Fill your life with Celebrations 17
Energizes. • Lowers high blood pressure. • • Strengthens bones. Fill your life with Celebrations 18
In women, weight bearing exercise can increase bone mass significantly (2 -3%/year) • Washington University School of Medicine (St. Louis) Fill your life with Celebrations 19
Energizes. • Lowers high blood pressure. • Strengthens bones. • • Increases HDL (good cholesterol). Fill your life with Celebrations 20
A study of 3000 middle aged men confirmed: More exercise was associated with greater elevation of HDL levels. • Arch Intern Med 1995 Fill your life with Celebrations 21
• • • Energizes. Lowers high blood pressure. Strengthens bones. Increases HDL (good cholesterol). Helps prevent or control diabetes. Fill your life with Celebrations 22
Harvard researchers have documented that exercise decreases risk of developing diabetes in adulthood. 1992 JAMA Fill your life with Celebrations 23
• • • Energizes. Lowers high blood pressure. Strengthens bones. Increases HDL (good cholesterol). Helps prevent or control diabetes. Decreases risk of certain cancers. Fill your life with Celebrations 24
Improves quality of life. • May alleviate some symptoms of Alzheimer’s. • Improves mental health. Fill your life with Celebrations 25
Important quality of life benefits from exercise are: Better mental health. • • Less stress. Less anxiety and depression. • National Institute of Health (Consensus panel) Fill your life with Celebrations 26
Improves quality of life. • May alleviate some symptoms of Alzheimer’s. • Improves mental health. • Fill your life with Celebrations 27
40% on a walking exercise program experienced significant improvement in communication skills. • • J Am Geriatr Soc 1991 Fill your life with Celebrations 28
Those given conversation lessons experienced no significant improvement. • Fill your life with Celebrations 29
Non-Alzheimer middle-aged and upwards. • Have measurable improvement in memory following aerobic exercise programs of 9 -10 weeks in duration. • Fill your life with Celebrations 30
Exercise Improves Mental Function • “There was a clear linear relationship between the level of activity and the level of cognitive (mental) ability. ” Fill your life with Celebrations 31
Strengthens the heart and improves its efficiency. • Increases the volume of blood in one contraction. • Fill your life with Celebrations 32
Recommended Exercise Fill your life with Celebrations 33
3 General Types of Exercise • • • Flexibility or stretching Aerobic or endurance Strength-building Fill your life with Celebrations 34
Although all are important, aerobic exercise is highly recommended. Fillyourlifewith. Celebrations 3535
Greatest when >3500 calories expended per week. • Significant benefit from 750 calories expended per week. • • New England Journal of Medicine 1993 Fill your life with Celebrations 36
Moderate Exercise (expending 150 calories) • • • Running for 15 min. Playing basketball for 15 -20 min. Swimming laps for 20 min. Raking leaves or active gardening for 30 min. Brisk walking for 30 min. Playing volley ball for 45 min. Fill your life with Celebrations 37
Dr. Kenneth Cooper (Founder of aerobics movement) • Promotes low-intensity exercise. • 48% who jog/run 1 -20 miles per/week suffer injuries to their joints and/or muscles. Fill your life with Celebrations 38
“ Walking, in all cases where it is possible, is the best exercise, because in walking, all the muscles are brought into action. ” Counsels on Health, p. 200 Fill your life with Celebrations 3939 Fill your life with Celebrations
“Every U. S. adult should accumulate 30 minutes or more of moderateintensity physical activity on most, preferably all, days of the week. ” 1995 Recommendation by The Center for Disease Control and the American College of Sports Medicine Fill your life with Celebrations 40
Exercise “Training” Heart Rate (Pulse Rate) Fill your life with Celebrations 41
MHR Formula 220 – Age = Max Heart Rate (MHR) Max Heart Rate x 60% = Training Heart Rate (THR) Fill your life with Celebrations 42
A 50 year old has a MHR of: 220 - 50 = 170 Fill your life with Celebrations 43
• The desired aerobic exercise “training” heart rate would be 6080% of 170. • This pulse rate should be maintained between 102 -136 beats/minute for 20 -30 minutes. • Cardiovascular conditioning is thereby obtained. Fill your life with Celebrations 44
Training Heart Rate (60 -80 percent of the MHR) Age Range 20 -24 25 -29 30 -34 35 -39 40 -44 45 -49 50 -54 55 -59 60 -64 65 -69 70 -74 Heart/Pulse rate per minute 120 -160 117 -156 114 -152 111 -148 108 -144 105 -140 102 -136 99 -132 96 -128 93 -124 90 -120 Fill your life with Celebrations 45
Can be counter-productive. Fill your life with Celebrations 46
Simple Ways to Assess Adequacy of Exercise A feeling of well being follows adequate exercise. • Persistent fatigue may indicate excessive exercise. • No change may indicate insufficient exercise or another problem. • Fill your life with Celebrations 47
Common pitfalls related to exercise include: • • • failure to stretch and warm up; inadequate hydration; excessive exercise; inadequate cooling off; over training; under training use of improper shoes or equipment; exercising on non-resilient, irregular, or uneven surfaces; exercising in excessive heat; injudicious exercise after being habitually inactive; ignoring known congenital or diagnosed conditions; and ignoring your body’s symptoms. Fill your life with Celebrations 48
A useful acronym for remembering the elements in an exercise program is FIT: F = Frequency I = Intensity T = Time Fill your life with Celebrations 49
• Should be at least two to three times per week, week preferably daily. S M 1 2 8 T W T F S 3 4 5 6 7 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 Fill your life with Celebrations 50
• The following information applies to healthy people: • Intensity should be proportionate to the fitness level. Fill your life with Celebrations 51
• The duration of exercise should range from a minimum of 20 minutes at your Training Heart Rate up to a complete one-hour training program, which will include stretching and warm-up exercise, some 20 minutes of aerobics, some 20 minutes strengthening exercise, and some 10 minutes of stretching and flexible exercise. Fill your life with Celebrations 52
One should use lightweight garments offering freedom of movement, and appropriate to the climactic condition. • Waterproof/breathable or water-resistant fabrics maybe ideal. • Avoid rubberized material (traps heat and moisture). • Fill your life with Celebrations 53
• Use brightly colored garments for safety. • Reflector materials may heighten visibility. Fill your life with Celebrations 54
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• Bear the weight of the whole body. • It is therefore important that the shoes be well- fitted, comfortable and supportive. Fill your life with Celebrations 56
Remember ! • Wear athletic shoes with 1/2 inch between the tip of the toes and the tip of the shoe. • Make sure they have sufficient: • • • absorbent cushion arch support heel support flexibility breathability lacing adjustability Fill your life with Celebrations 57
Shop for shoes in the evening when the feet are somewhat swollen. Fill your life with Celebrations 58
As regular aerobic exercise helps us live better, so it is with the exercise of faith. Fill your life with Celebrations 59
• But those who wait on the Lord shall renew their strength; they shall mount up with wings like eagles, they shall run and not be weary; they shall walk and not faint. Isa. 40: 29 -31, NKJV Fill your life with Celebrations 60
Let us live a healthy lifestyle which includes regular aerobic exercise and exercise faith in Him. . . Fill your life with Celebrations 61
So God can fill our lives with Fill your life with Celebrations 62
The End Fill your life with Celebrations 63
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