IT'S ALL ABOUT WHAT TYPE ARE PHYSICAL ACTIVITY ARE HOE MUCH CALORIES AND HOW TIME EACH AND EVERY SHOULD DO EXERCISE.

2. INDEX•EXERCISE
•PUBLIC HEALTH SIGNIFICANCE OF PHYSCICAL ACTIVITY
•Exercises on the basis of metabolic effects
• TYPES OF EXERCISE
•Concepts of Frequency, Duration, Intensity
•METs Levels for different exercise intensity
•Recommendation levels of Physical Activity
•YOGA
•General characteristics of yogic practices
•Beneficial effect of yoga on Body
• type of asana-
•Yoga versus conventional exercise

3. Components for healthy life style
Food
Exercise
sleep
Stress
management
FOOD
EXERCISE
SLEEP
STRESS
MANAGEMENT

4.  Exercise is any bodily activity that enhances or
maintains physical fitness ,overall health and wellness.
 It is performed for various reasons, including increasing
growth and development, preventing aging, strengthen
muscle, weight loss and improving health.

5. PUBLIC HEALTH SIGNIFICANCE OF
PHYSCICAL ACTIVITY
 Physical inactivity has been identified as the fourth leading factor for global mortality
(6% of global death).
 Global health is being influenced by – population- ageing, rapid unplanned urbanization
and globalization, all of which result unhealthy environment and behaviors.
 As a result, the growing prevalence of NCDs is affecting the lower and middle income
countries.
 It has been shown that participation in regular physical activity reduces the risk of
coronary heart disease, stroke, diabetes, hypertension, breast cancer and depression.
 Additionally, physical activity is a key determinant of energy expenditure, and this will
definitely improve health.

6. •Aerobic exercise is any physical activity that uses
large muscle groups and causes the body to use more
oxygen than it would while resting.
•The goal of aerobic exercise is to increase
cardiovascular endurance.
• Examples of aerobic exercise include running, cycling,
swimming, brisk walking, skipping rope, rowing, hiking,
playing tennis, continuous training.
Exercises on the basis of metabolic effects

7. •Anaerobic exercise, which includes strength and
resistance training, tone muscles, as well as improve
bone strength, balance, and coordination.
• Examples Anaerobic exercise include weight training,
functional training, interval training, sprinting, and high-
intensity interval training increase short-term muscle
strength.
Exercises on the basis of metabolic effects

8. •. Aerobic exercise can cause several
central cardiovascular adaptations,
including an increase in stroke
volume (SV) and maximal aerobic
capacity (VO2 max), as well as a
decrease in resting heart rate
• Anaerobic exercise, include muscular
hypertrophy, an increase in
the physiological cross-sectional
area (PCSA) of muscle(s), and an
increase in neural drive, which lead to
increased muscular strength.

9. TYPES OF EXERCISE
 The mode of participation in physical activity. The type are -
Aerobic
Strength
Flexibility
(Stretching)
Balance

10. Aerobic exercise, which speeds up your heart rate and
breathing is important for many body functions.
Aerobic exercise help condition your heart and lungs, get
enough blood to your muscles to help them work
efficiently.
Aerobic exercise also helps relax lower blood pressure,
burn body fat, lower blood sugar levels, reduce
inflammation, boost mood, and raise "good" HDL
cholesterol. Combined with weight loss and it’s lower
"bad" LDL cholesterol levels, too.
Marching in place
1.Aerobic Exercise

12. 2.Strength Exercise
It will likely include body weight exercises like push-ups,
lunges and exercises involving resistance from a weight,
band or a weight machine.
Strengthening your muscles not only makes you stronger,
but also stimulates bone growth, lowers blood sugar, assists
with weight control.
Improves balance and posture, reduces stress and pain in
the lower back and joints.

14. 3.Flexibility (Stretching)Exercise
Stretching the muscles routinely makes them longer and
more flexible.
Cushion and nourish the joint and surfaces of
joint. Increasing muscular elasticity of the joint's range of
mobility increases flexibility
Flexibility exercises stretch and
lengthen muscles activities such as, stretching help to
improve joint flexibility and keep muscles limber. The goal
is to improve the range of motion which can reduce the
chance of injury.
Stretching

16. 4.Balance Exercise
Improving your balance makes you feel steadier on your
feet and helps prevent falls. It's especially important as
we get older, when the systems that help us maintain
balance.
Typical balance exercises include standing on one foot or
walking heel to toe, with your eyes open or closed. The
physical therapist may also have focus on joint flexibility,
walking on uneven surfaces, and strengthening leg
muscles with exercises such as squats and leg lifts.
Standing knee lift

18. Concepts of
Frequency, Duration, Intensity
Duration (For how long). The length of time in which an
activity or exercise is performed. Duration is generally
expressed in minutes.
Frequency (How often). The number of times an exercise
or activity is performed. Frequency is generally expressed
in sessions, episodes, or bouts.
Intensity (How hard a person works to do the activity).
Intensity refers to the rate at which the activity is being
performed or the magnitude of the effort required to
perform an activity or exercise.

19. Cont…
Measuring Level of Intensity
Out of the three components of training measuring the duration & frequency is
easy. Measuring the different level of Intensity often get’s shrouded with confusion.
The two types of guidelines to measure intensity are following-
1. Measuring exercise intensity on basis of heart rate
It is based on “ Maximum permissible heart rate “(MxPHR)
The MxPHR is calculated as 220 (-) age in years
For example- a person age is 50, the MxPHR will be 170 bpm. So,the
individual must not exceed the limit of MxPHR during the exercise.
If person is exercising at 50-60% of MxPHR it is taken low Intensity
exercise, 60-70% is mild intensity , 70-80% will be modrate exercise ,
80-90% and 90-100% are taken severe intensity and very severe
intensity.

20. Cont…
2. Measuring exercise intensity using metabolic equivalents (METs)
Recently the concept of METs are increasingly used to prescribe the
level of exercise for individual. 1 METs is equal to a level at which a
person will spend 1 Kcal energy per kg body weight per hour and this level
usually correspond to resting stage.
Thus a person weighs 70 kgs at rest , i.e. activity level of 1 MET will
spend 70 Kcal per hour, while the same person exercising at the level of 6
MET will spend 6x70= 420Kcal in hour.
METs have dual advantage in that a single value gives indication of both
amount of energy expenditure and intensity of exercise

21. METs Levels for different exercise intensity
Levels of exercise
Intensity
Rest
Very low intensity
Light
Moderate
Heavy
Very heavy
Unduly heavy
Usual MET levels
men women
1 1
1 - 1.5 1 - 1.2
1.6 - 3.9 1.2 - 2.7
4 - 5.9 2.8 – 4.3
6 - 7.9 4.4 – 5.9
8 – 9.9 6 – 7.5
> 10 > 7.6

22. Walking (slow
pace)
3 – 3.6 Badminton
(leisure)
3 - 6
Walking (brisk
pace)
4.3 Badminton
match
7 - 9
Walking (very
fast)
6.0 Dancing social 3 -7
Jogging 8.7 Dancing aerobic
Running
(9.6kmph)
10.0 Weight training 8 - 9
Running (12
kmph)
11.5 Volleyball 3 - 6
Bicycling (16
kmph)
7.0 Basketball match 7 - 12
Swimming 20 mts 6.0 Tennis match 9 - 10
Swimming 40 mts 12.0 Jumping ropes 12.3

23. Intensity of exercise Target
heart rate
as % of
MxPHR
Kcal spent
per
minute
Recomm-
ended
duration
Recommen
ded
frequency
By
description
By MET level
Low
moderate
4-5.9 70-80% 5-7.4 60-75 5-6
High
moderate
6-7.9 80-90% 7.5-9.9 45-60 4-5
Heavy 8-9.9 90-95% 10-12.4 20-30 3-4

25. Recommendation levels of
Physical Activity
The WHO has
recommendated level of
physical activity that are
divided on basis of age
group-
• 5 – 17 years
• 18 – 64 years
• 65 & Above years

26. Age group 5-17
For children and young people of this age group physical activity includes
–play sports, transportation, recreation, physical education or planned
exercise, in the context of family, school, and community activities.
In order to improve cardio respiratory & muscular fitness, bone health,
cardiovascular and metabolic health biomarkers and reduced
symptoms of anxiety/depression, the following are recommended:
 Children and young people aged 5–17 years old should
accumulate at least 60 minutes of moderate to vigorous-
intensity physical activity daily.

27.  Physical activity of amounts greater than 60 minutes
daily will provide additional health benefits.
 Most of daily physical activity should be aerobic.
Vigorous-intensity activities should be incorporated,
including those that strengthen muscle and bone, for
atleast 3 times per week.
Cont…

29. Age group 18 - 64
The common activities of this age group are Transportation (e.g. walking or
cycling), occupational (i.e. work), household chores, sports or
planned exercise, in the context of daily, family, and community activities.
In order to improve cardio respiratory and muscular fitness, bone health and
reduce the risk of NCDs and depression the following are recommended:
• Adults aged 18–64 years should do at least 150 minutes of moderate intensity
aerobic physical activity throughout the week, or do at least 75 minutes of
vigorous-intensity aerobic physical activity throughout the week,
or an equivalent combination of moderate- and vigorous-intensity
activity.
• Aerobic activity should be performed in bouts of at least 10 minutes duration.

30. • For additional health benefits, adults should increase their moderate-
intensity aerobic physical activity to 300 minutes per week,
or engage in 150 minutes of vigorous-intensity aerobic physical
activity per week, or an equivalent combination of moderate- and
vigorous-intensity activity.
• Muscle-strengthening activities should be done involving major muscle
groups on 2 or more days a
week.
Cont…

32. Exercise for pregnant women
 Light house hold work can be done
 Excessive physical labor to be avoided
 Dance therapy– inspire emption reduces stress , keep body
supple, lower serum cholesterol, avoid depression,
strengthen body, relaxes mind.
 There are some type of exercise for pregnant women

34. Age group 65 and Above
• Adults aged 65 years and above should do at least 150 minutes of moderate-
intensity aerobic physical activity throughout the week, or do at least 75 minutes
of vigorous-intensity aerobic physical activity throughout the week, or an
equivalent combination of moderate- and vigorous-intensity activity.
• Aerobic activity should be performed in bouts of at least 10 minutes duration.
• Adults of this age group with poor mobility should perform physical activity to
enhance balance and prevent falls on 3 or more days per week.

35. • Muscle-strengthening activities should be done involving
major muscle groups, for 2 or more days a week.
• When adults of this age group cannot do the
recommended amounts of physical activity due to health
conditions, they should be as physically active as their
abilities and conditions allow.
Cont…

38. Around 900 BC, the ancient sage Patanjali evolved the eight
stages of yoga which is called as ashtanga yoga. As such,
Integral yoga incorporates hatha yoga, meditation, and
pranayama. In the Indian subcontinent, integral yoga is also
known as yoga of transformation. Swami Vivekananda
popularized the Eastern Hindu Philosophy in late 20th
century that paved the way for yoga to achieve western
mainstream attention

39. YOGA is a tradition of health and spirituality
evolved in the Indian peninsula. Yoga is a Sanskrit
word meaning union. It is Hindu spiritual and self
discipline method of integrating the body, breath
and mind. Yoga essentially involves:-
• Adopting certain simple to complex body posture (asanas) and
maintaining the same for set period of time.
• Controlled breathing.
• Voluntary concentration of thoughts (meditation)
• Recital of phrases called mantras.

40. General characteristics of yogic practices
• The yogic system of health involves the exercise of the
all the types of muscles of the body .
• The associated internal pressure such as intra-thorax &
intra-abdominal pressure changes, these form the basis
of yoga system of health.
• Very little expenditure of energy and all walks of people;
all ages can practice yoga effectively.
• The main aim is to achieve the highest level of
integration through the control of the modification of
mind.
• All yogic practices are complementary to each other.

41.  Rejuvenation/regeneration of cells of
pancreas due to abdominal stretching
during yoga exercise, which may
increase utilization and metabolism of
glucose in peripheral tissues, liver, and
adipose tissues through enzymatic
process.
 Muscular relaxation, development and
improved blood supply to muscles might
enhance insulin receptor expression on
muscles causing increased glucose
uptake by muscles and thus reducing
blood sugar.
 Pranayama modified various inflatory
and deflatory lung reflexes and interact
with central neural element to bring
new homeostasis in the body
Beneficial effect of yoga on Body

42. There are some type of asana-
SURYA NAMASKAR—
It means to greet. It is done
facing to the sun. It energies the
entire neuro glandular and
neuro-muscular system of body.
It's regular practice ensures a
balanced supply of oxygenated
blood and perfect harmony to all
systems of the body, thus
strengthening the entire
psychosomatic system of human
constitution.

43. 12 basic Asanas of Hatha
Yoga
Headstand (Sirsasana)
Shoulderstand (Sarvangasana)
Plough Pose (Halasana)
Fish Pose (Matsyasana)
Sitting Forward Bend Pose
(Paschimottanasana)
Cobra Pose (Bhujangasana)
Locust Pose (Shalabhasana)
Bow Pose (Dhanurasana)
Half Spinal Twist Pose (Ardha
Matsyendrasana)
Crow Pose (Kakasana) or Peacock Pose
(Mayurasana)
Standing Forward Bend (Pada Hasthasana)
Triangle Pose (Trikonasana)
Hatha Yoga (Sivanada Yoga)

44. vrishasana
VRISHASANA - Strengthen the posture
maintaining muscle i.e. muscle of back
and legs.
dhanurasana
• It provides blood circulation and
strengthens abdominal muscle.
• Help in constipation and maintain spine
erect and flexible
• Most EFFECTIVE asana for controlling
blood sugar level in diabetics

45. bhujangsana
•It keeps the spine flexible and strengthens the
back and abdomen muscle.
•It helps to tone up the organs of abdomen,
increase appetite and prevent constipation. TRIKONASANA- Makes spine flexible and reduces
the waist line.
trikonasana

46. kapalbhati
Pranayama is science of proper breathing .
By regulating the breath and increasing
oxygenation to cells, we also revitalize the
both voluntary and parasympathetic nervous
system. Stabilize emotions, produce calm
and relaxation.
Technique - slow deep breath inspired with
the predominance use of abdominal muscles
and diaphragm. The breath is hold
momentarily in full inspiration within the
limits of comfort and allows slow and
spontaneous exhalation. Again respiration is
paused within limits of comfort in full
exhalation.

47. The complete set of yoga Asana covers entire human anatomy.
Regular practice helps to correct postural and systemic
irregularities, and to maintain the entire physiology in peak
condition. The greatest benefit from practicing Asana comes
when we learn to relax in a given posture rather than
concentrating the mind totally focused on single object .
Pranayama and Asanas work hand in hand to balance
and integrate and help to dissolve emotional blocks and
negative habit patterns that blocks the flow of vital
energy within the body .

48. Yoga versus conventional exercise
 YOGA
 Performed with right attitude preceded
by purification of behaviour.
 Parasympathetic nervous system
dominates.
 Effort is minimized, relaxed. Individual
is energized.
 Provides normalization of muscle tone ;
low risk of injuring muscles and
ligaments.
 Low caloric consumption.
 Balanced activity of opposing muscle
group.
 Limitless possibilities for growth in self
awareness.
 CONVENTIONAL EXERCISE
 Performed without any such
attitude.
 Sympathetic nervous system
dominates
 Effort is maximised , thus individual
feels fatigue.
 Associated with increase muscle
tension with higher risk of injury.
 Moderate to high caloric
consumption.
 Imbalanced activity of opposite
muscle group.
 Boredom factor is prevalent.

49. Heading of benefit of exercise

50. BENEFITS OF PHYSCICAL ACTIVITY &
EXERCISE
 Helps keeping body weight in check.
 Will leads to lowered levels of systolic and diastolic blood
pressure, thereby protecting against hypertension.
 Bring about the reduction in the level of anxiety and stress .
Also induces a sense of confidence and well-being.
 Tone up muscle and increase flexibility, thus protecting from
injuries and falls.
 Help in maintaining adequate bone mass density, thereby
Protect against osteoporosis and its compilation.
 Protective against cancer of colon, prostate and breast.

51. CONT…
 It has preferential action in mobilizing the fat depots, particularly the
“visceral” fat( intra-abdominal).
 Improvements in insulin sensitivity, blood pressure, lipid profile,
physical exercise exerts its cardio-protective role by opening up the
collateral blood vessels; increase the stroke volume and vital
ventilator capacity .

53. #FitIndia– A mass movement for a healthier
India
During the ‘Mann Ki Baat’ programme on
25th March 2018, our Prime Minister Narendra
Modi gave the clarion call for a ‘Fit India’ – a
movement to take the nation forward on the path
of fitness and wellness.
As part of the movement, individuals and
organisations can undertake various efforts for
their own health and well-being as well as for the
health and well-being of fellow citizen.

54. Prime minister of India

56. Indian cricket team captain-
Virat Kohli

57. References.
 en.wikipedia.org/wiki/Exercise. (aerobic and anaerobic)
 The four types of exercise- www.health.harvard.edu (jan.2017)
 Global recommendation on physical health activity for health.-
www.who.int (2010)
 Duration, frequency and intensity-
 Yoga credit The textbook of physiology- Dr A.k. Jain
 Fit India – cdn.narendramodi.in
 Textbook of public health and community medicine- AFMC
 Community medicine and recent advances.- AH Suryakanta.

58. Heading of benefit of exercise