7. 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
8. 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
9. 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.
10. 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?
11. 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
12. Kathy’s Results
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”
13. 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
14. 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?”
15. Ryan’s Experience
Prior to project, some stretching
Now…more concentration on yoga poses
Benefits
Stronger and more flexible body
Improved focus and concentration
16. 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?”
17. 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
18. 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.”
20. Cycle of Exercise
Increased
Your favorite
motivation to continue
form of exercise
your exercise program
More energy
21. 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
Info on the San Francisco Bay Trail in Burlingame
www.abag.ca.gov/bayarea/baytrail/benefits.html
Info on walking to stay fit
www.mercksource.com
Info on Yoga
http://www.yogajournal.com
http://yogaclass.com/
22. Quotes
Lack of activity destroys the good condition of every human being,
while movement and methodical physical exercise save it and
preserve it.
– Plato
It is exercise alone that supports the spirits, and keeps the mind in
vigor.
– Cicero
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