The Benefits of Exercise

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The Benefits of Exercise
Stacy Gropack, PhD, PT Eric Lamberg, EdM,
PT Rebecca States, PhD William Susman, PhD, PT
Interdisciplinary, Community-Based, Health
Education for Diverse Elders. HRSA Grant 1 D37
HP OO838-01
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Physical Activity

• Any voluntary body
• movement that burns calories (expends energy)

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Exercise

• A subcategory of physical activity
• Is planned, structured and repetitive
• Results in improvement or maintenance of on or
  more facets of physical fitness
• Endurance
• Strength
• Flexibility
• Coordination

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What are the Benefits of Exercise???

• Reduces the risk of developing chronic diseases
  such as heart disease.
• Aids in the management of active problems such as
  high blood pressure, diabetes, obesity, or high
  cholesterol.
• Improves the ability to function and stay
  independent in the face of active problems like
  lung disease or arthritis.

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Benefits of Exercise

• Research has also proven that exercise
• Lowers risk of obesity.
• Improves mood and relieves symptoms of
  depression.
• Improves quality of life, general well being and
  everyday functioning.
• Improves function in persons with arthritis.
• Lowers risk of falls and injury
• Improves sleep
• Prevents bone loss

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Consult with your doctor or rehabilitation
professionalYou Should Not Exercise If You Have

• Chest pain
• Irregular heart rate
• Severe shortness of breath
• Unexplained weight loss
• Blood clot

• Foot or ankle sores that will not heal
• Swelling of the joints
• Persistent pain after a fall
• After surgical procedures

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How Do You Get Started With An Exercise Program

• Check with a doctor or a rehabilitation
  professional if necessary
• Choose an activity you enjoy
• Choose an activity that fits you socially and
  financially
• Choose activities that are easily accessible
• Make a regular schedule for exercise and try to
  stick to it

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Types of Exercise

• Endurance
• Strength
• Flexibility
• Coordination

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Endurance Exercise

• Exercise for your cardiopulmonary (heart and
  lungs) system
• They are activities that increase your heart rate
  and breathing for an extended period of time in a
  healthy way.

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Examples of Endurance Exercises

• Walking
• Swimming
• Bicycling
• Dancing
• Cleaning
• Climbing the stairs

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Strength and Flexibility Exercise

• Exercise for you musculoskeletal (muscles and
  bones) system
• These exercises help increase or maintain your
  strength and keep you loose and flexible.

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Examples of Strength and Flexibility Exercises

• Moving any part of your body against gravity in a
  sequenced pattern and with appropriate timing
• Using hand held weights or ankle weights when
  appropriate
• Doing activities of daily living repetitively or
  with resistance (increase loads)
• Stretching tight muscles

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Balance and Coordination Exercises

• Exercise primarily for your neuromuscular system
  (nerves, brain and muscles)
• Help prevent frequent falls and loss of balance
• Allow your movements to be more fluid and smooth

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Examples of Balance and Coordination Exercises
and Activities

• Sports such as tennis, golf and softball
• Playing ball with the kids and grand kids
• Practicing standing on one foot (use support if
  you need it)
• Walking a straight line (one foot in front of the
  other)

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Activities

• Lets Get Moving
• It Is Time To Exercise

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