STAYING HEALTHY Kristoffer Javier and Jesse Realubit University
STAYING HEALTHY Kristoffer Javier and Jesse Realubit University of Illinois at Chicago College of Nursing
What is exercise?
Run/Jog
Sports/Games
Dance
Stay Active!
Cooking: Exercise or not?
Cleaning: Exercise or not?
Playing Instruments: Exercise or not?
Exercise l ‘Exercise’ is: - Aerobic - Strength - Chest and Stomach (core)
Aerobic exercise FAST HEART RATE WITH EXERCISE The two types of “Aerobic”: l Easy Aerobic l Hard Aerobic
Aerobic - Easy BREATHING and FAST HEART RATE l Brisk walking, bike riding, dancing l Good for heart l
Aerobic - Hard FASTER BREATHING and FAST HEART RATE. - Jogging, Swimming, Running uphill - Good for heart and muscles -
Aerobic Tae Bo
STRONG MUSCLES At least 2 days a week l Work all muscles! l
Chest and Stomach (core) - Good for heart and body
Chest and Stomach (core) Yoga l Pilates l • Sit ups • Crunches
Exercise l Helps Diabetes • Helps Heart Problems
What to wear? Light, not heavy l comfortable l If outdoors, wear light color l
What to wear? Comfortable shoes for walking/running l Comfortable socks l
Where to Exercise l ANYWHERE!
SHOULDER HEART ARM HAND
Front Raise Exercise Good for: Shoulders, Hands, and Heart
Bicep Curls Exercise Good for: Arms, and Hands
Chair Squat Exercise Good for: Thighs and Buttocks
BUTTOCKS THIGHS
Knee Flexion Excercise Good for: Thighs and Buttocks
Side Leg Raise Exercise Good for: Thighs and Buttocks
HEART CALVES
Calf Lifts Exercise Good for: Calves
Stairs! No Elevators or Escalators!
Stair Exercises l Walk Up and Down l Good for Heart and Legs
HEART LEG
Stair Exercises l Run up the stairs l Good for the Heart and Legs
Summary l Healthy exercise includes: – Aerobic – Strengthening – Chest and stomach (core) Exercise is good for heart, body strength, and blood flow l Exercises can be done at home: bicep curls, chair squats, knee flexion, side leg raise, calf lifts, stairs l
November 2009 Power point by Kristoffer Javier and Jesse Realubit University of Illinois at Chicago Nursing Students The collaboration between UIC College of Nursing and Heartland Alliance Refugee Health Programs was made possible with funding from the Office of Refugee Resettlement, Department of Health and Human Services provided to the Illinois Department of Public Health and the Illinois Department of Human Services.
- Slides: 36