The document discusses exercise, recommending 60 minutes per day for children, 30 minutes most days for adults, and 150 minutes per week for pregnant women. It describes aerobic and iso-kinetic exercises and their benefits. Regular exercise provides physical benefits like reducing obesity and disease risk, and psychological benefits such as stress relief, boosted mood, and improved cognition. Characteristics of those who exercise regularly include enjoying their activity and having a positive attitude towards physical fitness. Common intervention strategies aim to modify determinants of activity through family, workplace, nutrition, school and environmental programs. Potential unintended negative effects need to be guarded against.

1. EXERCISE
D

2. WHAT IS EXERCISE ?
EXERCISE IS ANY BODILY ACTIVITY
WHICH ENHANCES OR MAINTAINS
PHYSICAL FITNESS AND OVERALL
HEALTH.

3. HOW MUCH EXERCISE?
 CHILDREN AND ADOLESCENTS SHOULD
DO 60 MINUTES(1 HOUR) OR MORE OF
PHYSICAL ACTIVITY EACH DAY.
 NORMAL ADULTS SHOULD DO 30
MINUTES OF MODERATE INTENSITY
ACTIVITY ON MOST DAYS OF THE WEEK
OR 20 MINUTES OR MORE OF VIGOROUS
ACTIVITY FOR AT LEAST 3 DAYS IN A
WEEK.
 A WOMAN SHOULD AT LEAST DO 150
MINUTES OF EXERCISE IN A WEEK
DURING AND AFTER PREGNANCY. BUT
SHOULD NOT DO IT FOR MORE THAN 10
MINUTES AT A STRETCH.

4. THE TYPES OF EXERCISES:

5. AEROBIC EXERCISES:
 IT IS THE SUSTAINED EXERCISES WHICH STIMULATES AND
STRENGTHENS THE HEART AND LUNGS , WHILE IMPROVING
THE BODY’S UTILISATION OXYGEN.
 HIGH INTENSITY(REQUIRES ENERGY)
 LONG DURATION
 REQUIRES HIGH ENDURANCE (STAMINA)
 EXAMPLES: JOGGING,BICYCLING,ROPE JUMPING AND
SWIMMING.

6. ISO-KINETIC EXERCISE
 IT IS THE SUSTAINED EXERCISES WHICH STIMULATES
AND STRENGTHENS SPECIFIC PARTS OF THE BODY
BUT HAVE LESS EFFECT ON OVERALL FITNESS.
 HIGH INTENSITY
 SHORT DURATION
 REQUIRES LOW ENDURANCE (STAMINA)
 EXAMPLES: SPRINTING AND WEIGHT-LIFTING

7. Few barriers:
 Fear of failure
 Initial tiredness
 Responsibilities
 Money
 Social anxiety-Joining a new group can be daunting, so ask a friend to go
along with you. If you are uncomfortable using communal changing
rooms, or with the clothing you need to wear, leisure centre staff may
have a solution.
 Lack of self-motivation
 Injury or illness

8. BENEFITS OF EXERCISE
PHYSICAL PSYCHOLOGICAL

9. PHYSICAL BENEFITS
 DECREASE OBESITY
 INCREASES HDL CHOLESTROL
 DECREASES RISK OF CARDIOVASCULAR DISEASES
 DECREASES RISK OF SOME CANCER
eg. BREAST CANCER
 IMPROVES IMMUNE SYSTEM FUNCTIONING
 PROMOTES THE GROWTH OF NEW NEURONS IN THE
BRAIN
 DECREASES BLOOD PRESSURE
 INCREASES SLOW-WAVE SLEEP
HENCE INCREASES THE LIFESPAN

10. PSYCHOLOGICAL BENEFITS
 WORKS AS POSITIVE COPING MECHANISM IN DEALING WITH STRESS-ONE
OF THE MOST COMMON MENTAL BENEFITS OF EXERCISE IS STRESS RELIEF.
EXERCISE ALSO INCREASES CONCENTRATIONS OF NOREPINEPHRINE, A
CHEMICAL THAT CAN MODERATE THE BRAIN‟S RESPONSE TO STRESS.
 BOOST HAPPY CHEMICALS-EXERCISE RELEASES ENDORPHINS, WHICH
CREATE FEELINGS OF HAPPINESS AND EUPHORIA.
 ALLEVIATE SYMPTOMS OF DEPRESSION - EXERCISE CAN BE JUST AS
EFFECTIVE AS ANTIDEPRESSANT PILLS IN TREATING DEPRESSION.
 IMPROVE SELF-CONFIDENCE AND SELF ESTEEM
 IMPROVE POSITIVE SELF-IMAGE
 SELF-WORTH-REGARDLESS OF WEIGHT, SIZE, GENDER, OR AGE, EXERCISE
CAN QUICKLY ELEVATE A PERSON'S PERCEPTION OF HIS OR HER
ATTRACTIVENESS.
 IMPROVES CREAVTIVITY

11.  PREVENT COGNITIVE DECLINE- AS AGING AND DEGENERATIVE DISEASES KILL‟S
OFF, LOSING MANY IMPORTANT BRAIN FUNCTIONS IN THE PROCESS .WORKING
OUT ESPECIALLY BETWEEN AGE 25 AND 45, BOOSTS THE CHEMICALS IN THE
BRAIN THAT SUPPORT AND PREVENT DEGENERATION OF THE HIPPOCAMPUS, AN
IMPORTANT PART OF THE BRAIN FOR MEMORY AND LEARNING.
 ALLEVIATE ANXIETY- THE WARM AND FUZZY CHEMICALS THAT ARE RELEASED
DURING AND AFTER EXERCISE CAN HELP PEOPLE TO REDUCE ANXIETY
SENSITIVITY HENCE, DECREASING CHANCES OF ANXIETY.
 BOOST BRAINPOWER-VARIOUS STUDIES ON MICE AND MEN HAVE SHOWN THAT
CARDIOVASCULAR EXERCISE CAN CREATE NEW BRAIN CELLS AND IMPROVE
OVERALL BRAIN PERFORMANCE .
 HELP CONTROL ADDICTION- THE BRAIN RELEASES DOPAMINE THE “REWARD
CHEMICAL” IN RESPONSE TO ANY FORM OF PLEASURE, BE THAT
EXERCISE, DRUGS, ALCOHOL, OR FOOD. UNFORTUNATELY, SOME PEOPLE
BECOME ADDICTED TO DOPAMINE AND DEPENDENT ON THE SUBSTANCES THAT
PRODUCE IT. LIKE DRUGS OR ALCOHOL WHICH HAS VERY HARMFUL AFFECT ON
OUR BODY. SHORT EXERCISE SESSIONS CAN ALSO EFFECTIVELY DISTRACT DRUG
OR ALCOHOL ADDICTS, MAKING THEM DE-PRIORITIZE CRAVINGS.
 IMPROVES SLEEP- A MODERATE WORKOUT CAN BE THE EQUIVALENT OF
A SLEEPING PILL, EVEN FOR PEOPLE WITH INSOMNIA.
 IMPROVES EFFICACY-RESEARCH SHOWS THAT WORKERS WHO TAKE TIME FOR
EXERCISE ON A REGULAR BASIS ARE MORE PRODUCTIVE AND HAVE MORE
ENERGY THAN OTHERS.

12.  FAMILIES IN WHICH MEMBERS ARE INVOLVED IN EXERCISES.
 INDIVIDUAL WITH POSITIVE ATTITUDE TOWARDS PHYSICAL ACTIVITIES.
 INDIVIDUALS WHO PERCEIVE THEMSELVES AS ATHLETIC.
 INDIVIDUALS WHO ENJOYS THEIR FORM OF EXERCISE
 INDIVIDUALS WHO HOLDS PERFECT BODY SHAPE.
CHARACTERISTICS OF INDIVIDUALS
WHO EXERCISES:

13. INTERVENTIONS STUDIES OR STATERGIES TYPICALLY AIMS TO MODIFY ONE OR MORE OF THE DETERMINANT
FACTORS OF PHYSICAL ACTIVITY ,HENCE ALLOWING AN INDIVIDUAL TO INCREASE THE LEVEL OF SUCH
ACTIVITES(ATLEAST FOR A SHORT TERM.)
 FAMILY-BASED INTERVENTION- DESIGNED TO GET ALL FAMILY MEMBERS TO BE MORE ACTIVE HAVE
SHOWN SOME GREAT SUCCESS.(FAMILY WORKING OUT TOGETHER-ADOPTING HEALTHY EATING HABITS)
 WORKSITE INTERVENTION-GYMS AT WORK PLACE; HEALTH COUNSELLING.
 NUTRITION INTERVENTION-INCORPORATING BALANCE DEIT INTO OUR LIFE(AS 75 PERCENT OF OUR
HEALTH IS A RESULT OF WHAT WE EAT)
 SCHOOL BASED PROGRAMS CAN INCREASE CHILDREN‟S PHYSICAL ACTIVITY, PARTICULARLY PROGRAMS
INCLUDING POLICY AND ENVIRONMENTAL STRATEGIES(EG.MAKING SPORTS EQUIPEMENT AVAILABLE
DURING THE LUNCH BREAK)
 ENVIRONMENTAL OR POLICY BASED INTERVENTION-EG. CHANDANI CHOWK HAVE DEVELOPED THE
POLICY OF NO RICKSHAW IN THE MARKET, INORDER TO MAKE THE SHOPPERS AND THE SHOPKEEPER
WALK. „STAIRWELL INTERVENTION’- INTERVENTION PROMOTING THE USE OF STAIRS(SIMPLE BUT EFFECTIVE
MEANS OF PHYSICAL ACTIVITY)
 MEDIA-BASED INTERVENTION- „PRINT-BASED INTERVENTION’ HAVE SHOWN MODERATE EFFECTS IN
INCREASING EXERCISING BEHAVIOUR AMONG DIFFERENT INDIVIDUAL. ‘TELEPHONE AND INTERNET-
MEDIATED INTERVENTION’ SHOWED MIXED OUTCOMES.
.
CHARACTERISTICS OF
INTERVENTIONS:

14. UNINTENDED NEGATIVE EFFECT OF INTERVENTIONS:
 THERE ARE UNINTENTED EFFECTS OF INTERVENTION TO INCREASE EXERCISE
THAT NEEDS TO BE GUARDED AGAINST IN THE DESIGN OF ANY
INTERVENTION.
EXAMPLE-IN A STUDY IT WAS FOUND THAT AN INTERVENTION PROGRAM
DIRECTED COLLEGE STUDENTS INADVERTENTLY PROMOTED AN INCREASE IN
THE DESIRE TO BE THIN ,DESPITE WARNING ABOUT DEITING.SUCH INTERVETION
PROMOTED EATING DISORDERS AMONG STUDENTS.
USUALLY THERE ARE NO NEGATIVE EFFECT OF INTERVENTIONS.