Physical Exercise

Physical Exercise Holistic Health and Human Nature Spring 2004

Introducing…

Wei Chen

Introducing… Kathy Ryan Collis (with Shelby)

Introducing…

Stacy Keeney

Introducing…

Ryan Renato Mendoza (with Rod-rod and Peach)

Introducing…

Kristine Senires (with friends)

The Definition of Physical Fitness The World Health Organization (WHO) defines fitness as: The ability to perform your normal daily tasks with vigor and alertness and without undue fatigue, with enough energy left in reserve to cope with any emergencies that may arise or to follow the leisure pursuits of your choice

General Benefits of Physical Exercise  Reduction

of high blood pressure and the risk of developing high blood pressure  The more consistently you exercise, the more effectively your blood pressure is lowered.  Reduction of high cholesterol level or the risk of developing a high cholesterol level  Reduction of the risk of developing diseases; such as – heart diseases, diabetes and certain cancers

What is Aerobic Exercise?  It

includes bicycling, dance, inline skating, running, shadow boxing, skating, skiing, swimming, walking, etc.  Cardio exercise is the key to attaining the benefits of physical fitness.

Exercise Survey Exercise Survey Time of day? How long did you exercise? Form of Exercise? Before the Exercise  How did you feel:  1 2 3 4 5 6 7 8 9 10  What was your level of energy:  1 2 3 4 5 6 7 8 9 10  What was your mood? After the Exercise  How did you feel:  1 2 3 4 5 6 7 8 9 10  What was your level of energy:  1 2 3 4 5 6 7 8 9 10  What was your mood? Overall  How did you sleep the night of the exercise?  Were your eating habits different today? If yes, what was different?  Have you noticed you want to eat healthier foods? If yes, what?  Can you feel/sense your body changing?  Has anyone made any comments about a change in you? 

Kathy’s Experience  Prior

to project, walking was primary exercise  Now…brisk, longer walking and rollerblading Benefits:  Very proud of self for developing a regular routine  It has been fun  More energy  Increased desire to eat healthier foods

Kathy’s Results       

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How did you feel before exercise? Average of 6.9 Level of energy before exercise? Average of 6.13 How did you feel after exercise? Average of 7.94 Level of energy after exercise? Average of 7.44 How did you sleep? 63% of the time: range from “pretty well” to “great” Eating habits? Smaller/lighter portions, increased desire to eat healthier foods such as fruit salads, green salad, carrots and yogurt Changes about body? Overall sense of awareness of movements and physical activity, increased energy levels, decrease in weight of about 1.5 to 2 pounds Comments from others? “You seem more relaxed,” “You seem to have a lot more energy,” “ Good for you for tackling in-line skating”

Stacy’s Experience  Prior

to project, no regular exercise  Now…rollerblading, walking/jogging, bike riding Benefits  More energy  Build better relationships  Want to eat better, healthier

Stacy’s Results        

How did you feel before exercise? Average of 6.21 Level of energy before exercise? Average of 5.76 How did you feel after exercise? Average of 8.12 Level of energy after exercise? Average of 8.22 How did you sleep? 84% of the time: slept the whole night through; very well Eating habits? Wanted to eat healthier, natural and fresh foods, fruits and vegetables Changes about body? Much more energy, body feels more limber Comments from others? “You are so energetic,” “You want to go jogging again?”

Ryan’s Experience  Prior

to project, some stretching  Now…more concentration on yoga poses Benefits  Stronger and more flexible body  Improved focus and concentration

Ryan’s Results        

How did you feel before exercise? Average of 5 Level of energy before exercise? Average of 4.7 How did you feel after exercise? Average of 7.5 Level of energy after exercise? Average of 7.4 How did you sleep? 87% of the time: slept well, was not restless Eating habits? Increased appetite but more health conscious Changes about body? More relaxed Comments from others? “You look thinner,” “Are you losing weight?”

Kristine’s Experience  Prior

to project, no regular exercise  Now…combination of yoga and pilates Benefits  Overall physical improvements  Increased awareness of self and environment  Had fun experiences exercising with friends

Kristine’s Results        

How did you feel before exercise? Average of 6.5 Level of energy before exercise? Average of 5.5 How did you feel after exercise? Average of 8.5 Level of energy after exercise? Average of 8.9 How did you sleep? 90% of the time: didn’t have trouble sleeping; slept very well Eating habits? Became conscious of what I was eating and was driven to make healthier food choices Changes about your body? Increased flexibility and endurance, better posture Comments from others? “You can do the exercises better and with much ease.”

Overall Group Results 9

8

7

6

5

4

3

2

1

0 Level of energy

Lev el of feeling Before exercise

Af ter exercise

Cycle of Exercise

Increased motivation to continue your exercise program

Your favorite form of exercise

More energy

Links to check out 

Info on how to put movement & physical activity into hectic lifestyles:

http://newsvote.bbs.co.uk/mpapps/pagetools/print/news.bbc.co.uk/2/hi/health/ 

Info for rollerblading: www.getrolling.com

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Info on the San Francisco Bay Trail in Burlingame www.abag.ca.gov/bayarea/baytrail/benefits.html

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Info on walking to stay fit www.mercksource.com

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Info on Yoga http://www.yogajournal.com http://yogaclass.com/

Quotes 

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. – Plato

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It is exercise alone that supports the spirits, and keeps the mind in vigor. – Cicero

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Real activity is combined with calmness which can’t be ruffled. It is a balance of mind which is never disturbed, whatever happens. Only when the mind is calm and collected is the whole of its energy spent in doing good work. – Swami Vivekananda