Basics of exercise
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The document discusses the benefits of exercise, including positive effects on both physical and mental health such as preventing heart disease and relieving stress. It recommends minimum amounts of exercise per day for different age groups, including 30 minutes per day for adults and 60 minutes per day for teenagers and children ages 5-12. Potential barriers to exercise like too much screen time are mentioned. Various types of exercises like walking, stretching, and strength training are described along with a sample personalized exercise program.
Basics of exercise
- 1. EXERCISE
- 3. The benefits of exercise good for our body as well as for our mental health
- 4. can help prevent from heart disease
- 5. exercise is one of the most effective ways of relieving stress
- 6. exercise can promotes better sleep
- 7. How much should we exercise? Adults should exercise for 30 minutes every day Teenagers (12-18) should be active for 60 minutes per day Children (5-12) should be active for at least 60 minutes per day Children under 5 should be active for 3 hours per day These are minimum recommendations!
- 8. Why don’t people do as much exercise as we should? Too much screen time
- 9. Cognitive Development Children exercise their executive skills when planning pretense scripts, using symbols in games, designing constructions, and organizing games with rules. In construction play with blocks, exploratory manipulation precedes the capacity to create new forms. These three dimensional constructions help older children develop the visual-spatial imagery that supports learning in mathematics, chemistry, and physics. Outdoor seasonal games that require eye-hand coordination and aiming- such as hopscotch, jump rope, tag, and baseball- also build the imagery that supports such concepts (Bergen, 2009).
- 10. Imagination and Creativity Children dramatize roles and scenarios with animals, toy soldiers, action figures, using themes such as “playing school” or “cops and robbers.” Children engage in such pretense trying on a sense of power and independence (Bergen, 2009).
- 11. Ways to get exercise. Exercises in the pool Causes less strain on the joints, back and torso. Water provides the resistance More flexibility
- 12. Three exercises you can do!!! Walk back and forth in the water Use a noodle to float and kick your legs Use water weights do arm exercises
- 13. PERSONALIZED EXERCISE PROGRAM WORKSHEET HRF FREQUENCY Cardiov ascular Enduran ce Saturday, Sunday Flexibilit y TYPE OF ACTIVITY TIME/D URATIO N Moderate Jogging 30 minutes session Monday, Tuesday Wednesday, Thursday, Friday, Sunday Muscula r Strength and Enduran ce INTENSITY Moderate Walking 25 minutes session Sunday Moderate Push - Ups 30 minutes session Saturday Progressive Curl Ups 28 minutes session Friday, Saturday, Sunday Moderate stretch Stretching Exercise 4 minutes during warm up and cool down
- 14. While it’s no big deal to most people
- 15. It can be a big deal to others...