NRSG 214

Behavioral Perspective in Health

PHYSICAL EXERCISES

Prepared and Submitted by:

Myra Belle B. Dingal, RN

PHYSICAL EXERCISES

Exercise is any bodily activity that enhances or maintains physical

fitness and overall health and wellness. It is performed for various reasons
including
strengthening muscles and
the cardiovascular
system,
honing athletic skills, weight loss or maintenance, as well as for the purpose
of enjoyment. It also improves mental health, helps prevent depression,
helps to promote or maintain positive self-esteem, and can even augment an
individual's sex appeal or body image, which is also found to be linked with
higher levels of self-esteem.

TYPES OF EXERCISE:
1. Flexibility Exercises
Stretching, or flexibility, exercises are an important part of your
physical activity program. They give you more freedom of movement for
your physical activities and for everyday activities such as getting dressed
and reaching objects on a shelf. Stretching exercises can improve your
flexibility but will not improve your endurance or strength.
Upper Body Flexibility Exercises
Stretch #1 Shoulder & Chest
This can be performed kneeling or standing. Clasp hands behind back and
straighten arms. Raise hands as high as possible and bend forward from
the waist and hold.

Stretch #2 Arm Across Chest

Place one arm straight across chest. place hand on elbow
and pull arm towards chest and hold. Repeat with other arm.

Stretch #3 Triceps Stretch

Place one hand behind back with elbow in air. Place other hand on elbow
and gently pull towards head. Hold and repeat with other arm.
Lower Body Flexibility Exercises
Stretch #4 Glute Stretch
Sitting on floor with right leg bent, place right foot over left leg. Place left
arm over right leg so elbow can be used to push right knee. Hold and
repeat for other side.

Stretch #5 Adductor Stretch

Stand with feet as wide apart as is comfortable. Shift weight to one side as
knee bends. Reach towards extended foot and hold. Repeat for other side.

Stretch #6 Single Leg Hamstring

Place leg out straight and bend the other so your foot is flat into your
thigh. Bend forward from the waist keeping your back flat. Hold and repeat
with the other leg.

Stretch #7 Standing Quadriceps

Standing on one leg grab the bottom of one leg (just above ankle). Pull
heel into buttocks and push the hips out. Your thigh should be
perpendicular to the ground. Hold and repeat with the other leg.

Stretch #8 Standing Calf

Place feet in front of each other about 18 inches apart. Keep back leg
straight and heel on the floor. Push against a wall to increase the stretch.
Hold and repeat with other leg.

2. Aerobic Exercises
Also known as cardio, is physical exercise of relatively low intensity
that depends primarily on the aerobic energy-generating process. Aerobic
literally means "relating to, involving, or requiring free oxygen", and refers to
the use of oxygen to adequately meet energy demands during exercise via
aerobic metabolism. Generally, light-to-moderate intensity activities that are
sufficiently supported by aerobic metabolism can be performed for extended
periods of time.
Examples of aerobic exercises include cardio machines, spinning,
running, swimming, walking, hiking, aerobics classes, dancing, cross country
skiing, and kickboxing.
Aerobic exercises can become anaerobic exercises if performed at a
level of intensity that is too high. Aerobic exercise not only improves fitness;
it also has known benefits for both physical and emotional health.
Aerobic exercise can help prevent or reduce the chance of developing
some
cancers, diabetes, depression,
cardiovascular
disease,
and
osteoporosis. An aerobic exercise plan should be simple, practical, and
realistic. Specific equipment (such as cardio machines) may be used but is
not necessary for successful aerobic exercise.

3. Anaerobic Exercises
It is an exercise intense enough to trigger lactic acid formation. It is
used by athletes in non-endurance sports to promote strength, speed and
power and by body builders to build muscle mass. Muscle energy systems
trained using anaerobic exercise develop differently compared to aerobic
exercise, leading to greater performance in short duration, high intensity
activities, which last from mere seconds to up to about 2 minutes. Any

activity lasting longer than about two minutes has a large aerobic metabolic
component.
Examples of anaerobic exercise include weight lifting, sprinting, and
jumping, jumping rope, hill climbing, interval training, isometrics, or any
rapid burst of hard exercise any exercise that consists of short exertion, highintensity movement, is an anaerobic exercise.

EXERCISE BENEFITS

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss.
When you engage in physical activity, you burn calories. The more intense
the activity, the more calories you burn. You don't need to set aside large
chunks of time for exercise to reap weight-loss benefits. If you can't do an
actual workout, get more active throughout the day in simple ways by
taking the stairs instead of the elevator or revving up your household chores.
No. 2: Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No
matter what your current weight, being active boosts high-density lipoprotein
(HDL), or "good," cholesterol and decreases unhealthy triglycerides. This
one-two punch keeps your blood flowing smoothly, which decreases your risk
of cardiovascular diseases. In fact, regular physical activity can help you
prevent or manage a wide range of health problems and concerns, including
stroke, metabolic syndrome, type 2 diabetes, depression, certain types of
cancer, arthritis and falls.
No. 3: Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day?
A workout at the gym or a brisk 30-minute walk can help. Physical activity
stimulates various brain chemicals that may leave you feeling happier and
more relaxed. You may also feel better about your appearance and yourself

when you exercise regularly, which can boost your confidence and improve
your self-esteem.
No. 4: Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity
can improve your muscle strength and boost your endurance. Exercise and
physical activity deliver oxygen and nutrients to your tissues and help your
cardiovascular system work more efficiently. And when your heart and lungs
work more efficiently, you have more energy to go about your daily chores.
No. 5: Exercise promotes better sleep
Struggling to fall asleep? Or to stay asleep? Regular physical activity can
help you fall asleep faster and deepen your sleep. Just don't exercise too
close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular
physical activity can leave you feeling energized and looking better, which
may have a positive effect on your sex life. But there's more to it than that.
Regular physical activity can lead to enhanced arousal for women. And men
who exercise regularly are less likely to have problems with erectile
dysfunction than are men who don't exercise.
No. 7: Exercise can be fun
Exercise and physical activity can be a fun way to spend some time. It gives
you a chance to unwind, enjoy the outdoors or simply engage in activities
that make you happy. Physical activity can also help you connect with family
or friends in a fun social setting. So, take a dance class, hit the hiking trails
or join a soccer team. Find a physical activity you enjoy, and just do it. If you
get bored, try something new.
The bottom line on exercise
Exercise and physical activity are a great way to feel better, gain health
benefits and have fun. As a general goal, aim for at least 30 minutes of
physical activity every day. If you want to lose weight or meet specific fitness
goals, you may need to exercise more. Remember to check with your doctor
before starting a new exercise program, especially if you haven't exercised

for a long time, have chronic health problems, such as heart disease,
diabetes or arthritis, or you have any concerns.

COMMON MISCONCEPTIONS

Targeted Fat Reduction

It refers to the belief, long viewed as a myth, that fat can be targeted
for reduction from a specific area of the body. This is a common view,
although many people believe that view is misguided, that it is
possible
to
achieve
spot
reduction
through exercise of
specific muscles in the desired area.
The most common example of this is people focus on abdominal
exercises in an effort to lose weight in their stomach area.
In reality, there is no such thing as spot reduction. You will never attain
a flat stomach just by performing abdominal exercises. The reason for
this is simple: a muscle does not own the fat that surrounds it. Sit-ups,
for example, will definitely strengthen your abdominal muscles, but situps alone will not get rid of the layer of fat that is covering the
muscles. To lose fat anywhere on your body you need to burn calories
by following a program that involves both cardiovascular training and
weight training. In doing so, you will decrease fat stores throughout
your entire body, including the problem areas.

Muscle and Fat Tissue

The first step in a successful diet and exercise program is to banish the
idea that muscle weighs more and is therefore bad. In fact, Stusek
recommends tossing out the scale altogether. I try to get people to
think about how they are feeling, how their clothes are fitting, and how
their body has changed, Stusek advises. Its a hard thing to do
sometimes. The focus should not just be the number on the scale. If we
only did things to make ourselves weigh less, we wouldnt necessarily
be healthier.
In fact, not only should dieters stop thinking of muscle as the enemy,
they should embrace it as their friend. Muscle boosts a persons
metabolism, so a pound of muscle will burn more calories at rest than a
pound of fat. What does this mean? Even when youre not exercising
you could be sitting on the couch watching TV you will be burning

more calories just by having more muscle. Muscle has other benefits,
too. Its critical in improving bone density and helps prevent the loss of
muscle mass that occurs with aging, allowing people to stay active as
they get older.

EXCESSIVE EXERCISE
In most cases, exercise is a healthy activity. However, like anything
else, it can be dangerous when done to excess. Exercising too much can put
you at risk for a variety of serious health problems.
According to McLean Hospital, up to 95 percent of the 1 to 3 percent of
people with an eating disorder may use a fitness center. The problem with
this is that exercising too much puts you at risk of developing a variety of
health conditionssome of which can be life threateningincluding:

excessive weight loss

undernourishment
menstruation problems in women
fatigue
irritability
frequent injuries
isolation and weakened social relationships
death (in extreme cases)
Strategies to Break the Addiction
Here are some ways you can gradually overcome exercise addiction and
build a healthier approach to working out:

Talk to a trusted coach, friend, counselor, or other advisor about the

situation. Find out if others consider your choices around exercise extreme.
Change the emphasis of your exercise. Keep in mind that quality
training is better than a more is better attitude.
EXERCISE TRENDS

High-Intensity Interval Training

These exercise programs typically involve short bursts of high-intensity

activity, followed by a short period of rest or recovery think P90X or
CrossFit.

Body Weight Training

Body weight training requires only, well, your own weight, used as a
form of resistance training think pushups and pullups. Its an
inexpensive, effective way to work out.

Educated, certified and experienced fitness professionals

The fitness trainer industry is expected to grow 24 percent by 2020,
Thompson says. And its crucial for trainers to have experience and be
educated.

Yoga
Theres one clear reason why, year after year, yoga remains popular,
Thompson speculates. The yoga folks keep re-inventing themselves.
Even though the basic format is the same, they change it enough to
keep people interested, he says.

What's out
Pilates, Zumba and spinning have all crashed off their thrones. So have
stability balls, which tend to be stuffed in the closet these days,
Thompson says: They just werent creative enough. People got bored
with the exercise and with doing the same thing all the time. These,
he explains, are perfect examples of fads, not trends.

NUTRITION AND RECOVERY

How Diet and Nutrition Impact Recovery - A look at how proper diet can
contribute to a state of well-being and reduce the cravings for drugs
and alcohol in the early stages of recovery.

The "Recovery Diet" - Some practical suggestions, based on nutritional

studies, to help people to make good food choices.

How Drugs & Alcohol Damage the Body - Very brief descriptions of the
major areas of the body impacted by alcohol and drug use, along with
some nutritional recommendations that can bring healing and promote
recovery.

Smart Snacking for People in Recovery - Experts recommend light

meals with snacking in between as an aide to proper nutrition and
control mood swings. Just as important is snacking on the right things.

Benefits of Exercise in Recovery - Eating right is important, so is

exercise. The proper amount of exercise helps the body to more
effectively process the nutrients we eat, along with contributing to our
general state of well-being and helps with sleep.

EXERCISE AND BRAIN FUNCTION

Christin Anderson, MS, wellness and fitness coordinator of the
University of San Francisco, explains that exercise affects many sites within
the nervous system and sets off pleasure chemicals such as serotonin and
dopamine that make us feel calm, happy, and euphoric.
In other words, if you don't want to wait for those good feelings to
come by accident (if they do), you can bring them on by exercising.
"When one exercises," Anderson says, "you can think more clearly,
perform better, and your morale is better. This is pure science -- stimulate
your nervous system and function at a higher level."

Tips for Choosing the Right Physical Exercise

In general, anything that is good for your heart is great for your brain.

Aerobic exercise is great for body and brain: not only does it improve
brain function, but it also acts as a "first aid kit" on damaged brain cells.

Exercising in the morning before going to work not only spikes brain
activity and prepares you for mental stresses for the rest of the day, but also
produces increases retention of new information, and better reaction to
complex situations.

When looking to change up your work out, look for an activity that
incorporates coordination along with cardiovascular exercise, such as a
dance class.

If you like crunching time at the gym alone, opt for circuit work outs,
which both quickly spike your heart rate, but also constantly redirect your
attention.

Hitting a wall or mentally exhausted? Doing a few jumping jacks might

reboot your brain.

CATEGORIES OF PHYSICAL EXERCISE

1. Aerobic Exercise
Aerobic literally means "with oxygen", and refers to the use of oxygen
in muscles' energy-generating process. Aerobic exercise includes any
type of exercise, typically those performed at moderate levels of
intensity for extended periods of time, that maintains an increased
heart rate.
2. Anaerobic Exercise
Anaerobic exercise comprises brief, strength-based activities, such as
sprinting or bodybuilding, whereas aerobic exercise is centered around
endurance activities, such as marathon running or long-distance
cycling. However, the early stage of all exercise is anaerobic.
3. Strength Training

Strength training is a type of physical exercise specializing in the use of

resistance
to
induce muscular
contraction which
builds
the strength, anaerobic endurance, and size of skeletal muscles.
Strength training also helps you:

Develop strong bones. By stressing your bones, strength training

increases bone density and reduces the risk of osteoporosis.

Control your weight. As you gain muscle, your body begins to burn
calories more efficiently. The more toned your muscles, the easier it is to
control your weight.

Boost your stamina. As you get stronger, you won't fatigue as easily.
Building muscle also contributes to better balance, which can help you
maintain independence as you age.

Manage chronic conditions. Strength training can reduce the signs

and symptoms of many chronic conditions, including back pain, arthritis,
obesity, heart disease and diabetes.

Sharpen your focus. Some research suggests that regular strength

training helps improve attention for older adults.
4. Agility Training
Agility is the ability to rapidly change directions without the loss of
speed, balance, or body control. As with other fitness components,
agility is specific to a particular movement pattern. One problem with
agility training is that an athlete can learn to anticipate the next
movement. Therefore, the athlete should be required to respond to a
directional order.

BREATHING
It is thought by many cultures that the process of breathing is the
essence of being. A rhythmic process of expansion and contraction,
breathing is one example of the consistent polarity we see in nature such as
night and day, wake and sleep, seasonal growth and decay and ultimately
life and death. In yoga, the breath is known as prana or a universal energy

that can be used to find a balance between the body-mind, the consciousunconscious, and the sympathetic-parasympathetic nervous system. Unlike
other bodily functions, the breath is easily used to communicate between
these systems, which gives us an excellent tool to help facilitate positive
change. It is the only bodily function that we do both voluntarily and
involuntarily. We can consciously use breathing to influence the involuntary
(sympathetic nervous system) that regulates blood pressure, heart rate,
circulation, digestion and many other bodily functions. Pranayama is a yoga
practice that literally means the control of life or energy. It uses breathing
techniques to change subtle energies within the body for health and well
being. Breathing exercises can act as a bridge into those functions of the
body of which we generally do not have conscious control.

COMPLETE BREATH EXERCISES

1. Sit up straight. Exhale.
2. Inhale and, at the same time, relax the belly muscles. Feel as
though the belly is filling with air.
3. After filling the belly, keep inhaling. Fill up the middle of your
chest. Feel your chest and rib cage expand.
4. Hold the breath in for a moment, then begin to exhale as
slowly as possible.
5. As the air is slowly let out, relax your chest and rib
cage. Begin to pull your belly in to force out the remaining
breath.
6. Close your eyes, and concentrate on your breathing.
7. Relax your face and mind.
8. Let everything go.
9. Practice about 5 minutes.

HISTORY

The benefits of exercise have been known since antiquity. Marcus

Cicero, around 65 BC, stated: "It is exercise alone that supports the spirits,
and keeps the mind in vigor. However, the link between physical health and
exercise (or lack of it) was only discovered in 1949 and reported in 1953 by a
team led by Jerry Morris. Dr. Morris noted that men of similar social class and
occupation (bus conductors versus bus drivers) had markedly different rates
of heart attacks, depending on the level of exercise they got: bus drivers had
a sedentary occupation and a higher incidence of heart disease, while bus
conductors were forced to move continually and had a lower incidence of
heart disease. This link had not previously been noted and was later
confirmed by other researchers.