EXERCISE PRESCRIPTION

UNIT 1

EXERCISE PRESCRIPTION

Unit I

Meaning and definition of Exercise and Physical Activity, difference between Exercise and
Physical Activity, types of exercises, exercise, lifestyle and physical fitness, exercise and
health, health benefits of exercise and exercise recommendations for health.

EXERCISE AND PHYSICAL ACTIVITY

Exercise Definition

Exercise is physical activity that is planned, structured, and repetitive for the
purpose of conditioning any part of the body.
Exercise is used to improve health, maintain fitness and is important
as a means of physical rehabilitation or mere enjoyment

PURPOSE OF EXERCISE

 Exercise is useful in preventing or treating coronary heart disease, osteoporosis, 
 diabetes, obesity, and depression.
 Range of motion is one aspect of exercise important for increasing or maintaining joint fun
ction. 
 Strengtheningexercises provide appropriate resistance to the muscles to increase endurance 
and strength.
 Cardiac rehabilitationexercises are developed and individualized to improve the cardiovasc
ular system for prevention and rehabilitation of cardiac disorders and diseases. 
 A wellbalanced exercise program can improve general health, build endurance, and slow m
any ofthe effects of aging. 
 The benefits of exercise not only improve physical health, but also enhance emotional well-
being.
 Studies have shown that a consistent, guided exercise program benefits almost everyone  co
pingwith fatigue, distress, cognitive problems, and mental health functioning to patients aw
aiting heart transplants. 

 Exercise in combination with a reduced
calorie diet is the safest and most effective method of weight loss. 
Types of exercises
Physical exercises are generally grouped into three types, depending on the overall effect they have
on the human body.
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 cycling,swimming,
brisk walking, skipping rope, rowing, hiking, playing tennis, continuous training, and long slow
distance training.
Aerobic exercise provides the following benefits:
 improves muscle strength in the lungs, heart, and whole body
 lowers blood pressure
 improves circulation and blood flow in the muscles
 increases the red blood cell count to enhance oxygen transportation
 reduces the risk of diabetes, stroke, and cardiovascular disease (CVD)
 improves life expectancy and symptoms for people with coronary artery diseases
 stimulates bone growth and reduces the risk of osteoporosis when at high intensity
 improves sleep hygiene
 enhances stamina by increasing the body’s ability to store energy molecules, such as fats
and carbohydrates, within muscle

Anaerobic exercises do not use oxygen for energy, and include exercises for  strength and
resistance training, can firm, strengthen, and tone muscles, as well as improve bone
strength, balance, and coordination. Thus, people use this type of exercise to build power, strength,
and muscle mass. These exercises are high-intensity activities that should last no longer than
around 2 minutes.
Examples of strength moves are push-ups, pull-ups and bicep curls using dumbbells. Anaerobic
exercise also include weight training, functional training, eccentric training, Interval
training, sprinting, and high-intensity interval training increase short-term muscle strength.

While all exercise benefits the heart and lungs, anaerobic exercise provides fewer benefits for
cardiovascular health than aerobic exercise and uses fewer calories. However, it is more effective
than aerobic exercise for building muscle and improving strength. Increasing muscle mass causes
the body to burn more fat, even when resting. Muscle is the most efficient tissue for burning fat in
the body.

Anaerobic exercises include:

 weightlifting
 sprinting
 intensive and fast skipping with a rope
 any rapid burst of intense activity
 interval training
Interval training is a type of training exercise that involves a series of high-intensity workouts
interspersed with rest or relief periods. The high-intensity periods are typically at or close to
anaerobic exercise, while the recovery periods involve activity of lower intensity.
  Isometrics-Isometric exercises are contractions of a particular muscle or group of muscles.
During isometric exercises, the muscle doesn't noticeably change length and the affected
joint doesn't move. Isometric exercises help maintain strength. They can also build
strength,

Exercises for Agility training

Agility training aims to improve a person’s ability to maintain control while speeding up, slowing
down, and changing direction.
In tennis, for example, agility training helps a player maintain control over their court positioning
through good recovery after each shot.
People who take part in sports that heavily rely on positioning, coordination, speed, and balance
need to engage in agility training regularly.

The following sports are examples of ones that require agility:

tennis
football
hockey
badminton
volleyball
basketball
soccer
martial arts
boxing
wrestling

Flexibility  and Stretching 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

Physical exercise can also include training that focuses on accuracy, agility, power, and speed
Sometimes the terms 'dynamic' and 'static' are used.
'Dynamic' exercises such as steady running, tend to produce a lowering of the diastolic blood
pressure during exercise, due to the improved blood flow.
Conversely, static exercise (such as weight-lifting) can cause thesystolic pressure to rise
significantly (during the exercise).
Physical Activity

PHYSICAL ACTIVITY
Physical activity is any body movement that works your muscles and requires more energy than
resting. Walking, running, dancing, swimming, yoga, and gardening are a few examples of
physical activity. Physical activity is good for many parts of your body.
Physical activity in daily life can be categorized into occupational, sports, conditioning, household,
or other activities
OCCUPATION is further classified as sedentary, moderate and heavy workers. Highest energy
expenditure is in the heavy occupational work, then in the moderate and lowest energy is spent in
the sedentary work.

EXERCISE IS A TYPE OF PHYSICAL ACTIVITY

Exercise is a type of physical activity that's planned and structured. Lifting weights, taking an
aerobics class, and playing on a sports team are examples of exercise.
PHYSICAL FITNESS

Physical fitness is a general term used to describe an individual if he or she is able to carry out a
variety of physical tasks without feeling fatigued. It enables us to perform up to our potential and
capabilities. Different authors define physical fitness in different ways.
Lamb (1984) defines physical fitness as “the capacity to meet successfully the present and
potential physical challenges of life”.
According to W.H.O. (1994) “Fitness is the ability to perform muscular work satisfactorily”.
According to Davis, Bull, Roscoe & Roscoe (1994) Physical fitness is “the ability to carry out
our daily tasks without undue fatigue”,
American Medical Association defines fitness as ‘the general capacity to adapt and respond
favourably to any physical effort.”
Rusby (2001) also states that physical fitness is "The ability to meet physical demands placed
upon us, either generally in the terms of everyday life or the specific demands of a sport or
physical activity".

With the health point of view, physical fitness is the attainment or maintenance of physical
capacities that are related to good or improved health and are necessary for performing daily
activities and confronting expected and unexpected physical challenges. Looking at all these
definitions, it can be said that an individual is physically fit when he is able to carry out daily tasks
with vigour and alertness without feeling tired and still have energy left for leisure and recreational
activities and for unpredicted situations.

It is the ability to endure, bear up, withstand stress and carry on in circumstances where an unfit
person cannot continue. Thus, physical fitness involves the performance of heart, lungs and
muscles of the body. Since physical efforts also influence mind, fitness affects qualities such as
mental alertness and emotional stability. To put it briefly, we can say that physical fitness is a
major basis for good health and well-being.

Physical fitness, therefore, is considered as a measure of body’s ability to function efficiently and
effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet
emergency situations. There is general fitness and specific fitness.
• general fitness is a state of health and well-being.

• specific fitness is a task-oriented definition based on the ability to

perform specific aspects of sports or occupations.

Fitness varies from a person to person. It is influenced by age, sex, heredity, personal habits,
exercise and eating practices. The first three factors cannot be controlled. However, the later three
viz, habits, exercise and diet are within one’s capacity to improve.
Fitness plays a vital role in any field of human endeavour and influences the efficiency of a person.
For this reason, fitness consciousness has become a phenomenon all over the world. People from
all walks of life now feel that fitness is necessary for health, appearance and work performance.

There are five basic components of physical fitness, which involve heart, lungs, strength,
endurance and flexibility. To improve the overall fitness, an individual has to participate in
specific programmes to develop each one of these basic components.

Components of fitness

Health related components of health

There are five basic components of physical fitness, which involve heart, lungs, strength,
endurance and flexibility. To improve the overall fitness, an individual has to participate in
specific programmes to develop each one of these basic components. There is a general
impression that parameters of fitness are only necessary for athletes and individuals who
hold jobs that require heavy muscular work or great appearance. In fact, components of
total physical fitness are important for all and are an integral part of everyone’s day to day
life. Shopping, catching the bus, all household chores at peak hours, long working hours in
the office, socialising, child bearing and rearing, fitness matters everywhere.

In physical fitness, there are five measurable health related components:

(i) Cardiovascular endurance: Cardiovascular endurance is an individual’s aerobic capacity or

aerobic power, which is the ability to supply oxygen to the working muscles during physical
activity. Or in other words, cardiovascular endurance is the ability of the heart, lungs and blood
vessels to supply oxygen and nutrients to the muscles and to remove wastes during long period
exercises such as running, cycling or swimming. Hence, all these terms are synonymous and used
interchangeably.

Thus moderately strenuous activity done over a period of time determines cardiovascular
endurance. For example, jogging, continuous running, cycling, dancing, aerobics done for 20-30
minutes or longer are the activities of cardiovascular endurance. It reflects how well heart and
lungs work together to supply oxygen and nutrients to the body during exercise and exertion. Long
runs and swims are among the methods employed in measuring this component. Longer the time
taken for exhaustion better is the cardiovascular endurance.

(ii) Muscular strength: It is the ability of a muscle to exert force for a brief period of time.
Upper-body strength, for example, can be measured by various weight-lifting exercises. It is
possible to have muscular strength in one area, eg. arms, while lacking strength in another area
such as legs. Strength is crucial for daily activities such as sitting, walking, and running,
lifting and carrying objects, doing household work etc. When one increases his strength, he
is also increasing the size of muscles as well as strengthening connective tissues. This, in turn,
helps to avoid injuries and the person becomes stronger and healthier. Strength is also of
great value in improving personal appearance and self-image.

(iii) Muscular endurance: The ability of a muscle, or a group of muscles, to sustain repeated
contractions or to continue applying force against a fixed object. This is the ability to hold a
particular position for a sustained period of time or repeat a movement many times. This could be
explained as the capability required to hold a specific weight above head for five minutes or the
effort required to lift that weight 20 consecutive times. Push-ups are often used to test endurance of
arm and shoulder muscles. Muscular endurance depends to a large extent on cardiovascular
endurance. Weak muscles cannot repeat an action several times, nor sustain it for a prolonged
period of time.

(iv) Flexibility: It refers to the ability to move joints and use muscles through their full range of
motion; the elasticity of the muscle. This means how elastic you are. The sit-and-reach test is a
good measure of flexibility of the lower back and backs of the upper legs. An individual’s
flexibility depends on many factors including joint structure, ligaments tendons, muscles, skin,
tissues, body temperature, gender and age.

(v) Body composition: It refers primarily to the distribution of muscle, fat, bone and other tissues
in the body, and its measurement is often considered as a component of fitness. It is different from
body weight in that it refers to the build of the body in terms of lean body mass (muscle, bone,
vital tissues and organs) and fat mass. An optimal percentage of fat to lean mass is an indication of
fitness. It is often represented as a two compartment system; lean body weight and fat weight. The
fat weight is then expressed as a percentage of total body weight.

The above parameters of fitness are related to athlete as well as non-athlete and people of all
age-groups and are of prime importance for health and wellness of one and all.

SKILL RELATED COMPONENTS OF FITNESS

There are six motor skill-related components of fitness which are of greater significance only
in sports. These include agility, balance, co-ordination, power, reaction time and speed.
While these components are important in achieving success in athletics, they are not crucial
for the development of better health.

 Agility is the ability to change direction quickly and to control the movement of the whole
body. Agility is an important quality in many sports, because sportsman must change
direction rapidly and always have the body under control.
 Balance is the ability to maintain a specific body position in either a stationary or dynamic
(moving) situation. Thus, it is the ability to keep an upright posture while either standing
still or moving. Good balance in essential in many activities like skating, surfing, skiing,
and gymnastics.
  Coordination is the ability to use all body parts together to produce smooth and fluid
motion. It is the integration of eye, hand, and foot movements. This component is
necessary for success in such sports as baseball, softball, tennis, golf, and basketball.
 Power is the product of strength and speed. Power is also known as explosive strength. It Is
the ability to perform with strength at a rapid pace. Strength and speed are both involved in
power. Football players, swimmers, shot-putters, discus throwers, and high jumpers are
examples of athletes who typically have a high degree of power.
 Reaction time is the time required to respond to a specific stimulus. It Is the amount of
time it takes to start a movement once your senses signal the need to move. People with
good reaction time can usually start quickly in track and swimming or react quickly in ping
pong or karate.
 Speed is the ability to move rapidly. Speed is also known as velocity (rate of motion). It Is
the ability to cover a distance in a short amount of time. Speed is a very important factor in
many sports and activities. Short runs are used to evaluate speed.

Sometimes, Mental capability is also considered as an important component of fitness and it is

the ability to concentrate during exercise to improve training effects as well as the ability to relax
and enjoy the psychological benefits of activity (endorphins).
The six skill-related components of fitness contribute to the ability to successfully participate in
sports and activities. Those that have a high level of skill-related fitness are more likely to be
physically active and perform better in sports than those who have lower level of skill. To improve
levels of fitness one must first know their level of fitness, and set goals and work toward
improving both their health and skill related fitness components.

LIFESTYLE

Lifestyle is a way of life or living of a person or group. Lifestyle of a person has a bearing upon
his health.
MAINTAINING ACTIVE (HEALTHY) LIFESTYLE
To remain disease free and promotion of health it is imperative to adopt healthy active
lifestyle. Healthy life choices are in our own hands. Making a lifestyle change is challenging and
requires commitment. It should not be considered as resolution but as an evolution. Lifestyle
changes are a process that take time and require support. Recommendations for life-style changes
include
• Judicious Diet
• Exercise
• Achieving target Body Weights
• Smoking Cessation
• Alcohol Intake Reduction
 • Staying away from drugs
• Stress Management/Meditation

1. JUDICIOUS DIET AND NUTRITION

Nutrition is a basic human need and a prerequisite to a healthy life. A proper diet is
essential from the very early stages of life for proper growth, development and to remain
active. Eating a balanced diet is vital for good health and wellbeing. Food provides our
bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and
function properly. We need a wide variety of different foods to provide the right amounts
of nutrients for good health and cultural pleasures of life. An unhealthy diet increases the
risk of many diet-related diseases. The major causes of death, illness and disability in
which diet and nutrition play an important role include coronary heart disease, stroke,
hypertension, atherosclerosis, obesity, some forms of cancer, Type 2 diabetes, osteoporosis,
dental caries, gall bladder disease, dementia and nutritional anaemias.
Nutrients are needed for :
1. Sculpting body by growth and repair of worn-out tissues.
2. To provide chemical constituents of the body.
3. To provide energy for life, work and leisure activities.
4. Energy is needed for basal metabolic rate and all physical activities Basal metabolic rate
(BMR) is the energy needed for all involuntary functions of the body like respiration, cardiac
functions etc. In BMR about 1100 calories per day are spent for women and 1300 calories are
consumed per day for men to keep body alive. BMR keeps cells functioning, maintains body
temperature within normal limits, keeps internal organs functioning.
For Physical Activity the need of energy expenditure depends on the duration, intensity and
frequency of physical activity of an individual.
5. Nutrition is also needed for all protective and regulatory functions of the body like
developing immunity, thermoregulation etc.
Nutritionally adequate diet should be consumed through a wise choice from a variety of foods
A diet consisting of foods from several food groups provides all the required nutrients in
proper amounts. Cereals, millets and pulses are major sources of most nutrients. Milk which
provides good quality proteins and calcium must be an essential item of the diet, particularly
for infants, children and women. Oils and nuts are calorie-rich foods, and are useful for
increasing the energy density and quality of food. Inclusion of eggs, flesh foods and fish
enhances the quality of diet. However, vegetarians can derive almost all the nutrients from
diets consisting of cereals, pulses, vegetables, fruits and milk-based diets. Vegetables and
fruits provide protective substances such as vitamins/ minerals/ phytonutrients. Diversified
diets with a judicious choice from a variety food groups provide the necessary nutrients.
DIETARY GUIDELINES
 Right nutritional behavior and dietary choices are needed to achieve dietary goals.
1. Eat variety of foods to ensure a balanced diet.
2. Ensure provision of extra food and healthcare to pregnant and lactating women.
3. Promote exclusive breastfeeding for six months and encourage breastfeeding till two years
or as long as one can.
4. Feed home based semi solid foods to the infant after six months.
5. Ensure adequate and appropriate diets for children and adolescents, both in health and
sickness.
6. Eat plenty of vegetables and fruits.
7. Ensure moderate use of edible oils and animal foods and very less use of ghee/ butter/
vanaspati.
8. Avoid overeating to prevent overweight and obesity.
9. Exercise regularly and be physically active to maintain ideal body weight.
10. Restrict salt intake to minimum.
11. Ensure the use of safe and clean foods.
12. Adopt right pre-cooking processes and appropriate cooking methods.
13. Drink plenty of water and take beverages in moderation.
14. Minimize the use of processed foods rich in salt, sugar and fats.
15. Include micronutrient-rich foods in the diets of elderly people to enable them to be fit and
active.
Eat a variety of nutrient-rich foods. Match food intake with physical activity. Eat food in many
divided portions in a day. Avoid fried, salty and spicy foods. Consume adequate water to avoid
dehydration.
Consume balanced diet choosing variety of food stuffs judiciously. Balance, Variety and
moderation is the key to health. Follow nutritional guidelines. Check regularly for blood sugar,
lipids and blood pressure after the age of 30 years at least every 6 months.
2. EXERCISE
Inactivity is as much of a health risk as smoking. There are many benefits of regular exercise and
maintaining fitness and these include:
Benefits of Exercise
• Exercise increases energy levels- Exercise improves both the strength and the efficiency of
cardiovascular system to get the oxygen and nutrients to muscles.
• Exercise improves muscle strength- Staying active keeps muscles strong and joints,
tendons and ligaments flexible, allowing to move more easily and avoid injury. Strong muscles
and ligaments reduce risk of joint and lower back pain by keeping joints in proper alignment. They
also improve coordination and balance.
• Exercise can help to maintain a healthy weight- The more exercise means the more calories
burnt. In addition, the more muscle you develop, the higher your metabolic rate becomes, so you
burn more calories even when you’re not exercising. This way a person may lose weight and look
better physically which will boost his self-esteem.
• Exercise improves brain function- Exercise increases blood flow and oxygen levels in the
brain. It also encourages the release of the brain chemicals (hormones) that are responsible for the
production of cells in the hippocampus, the part of the brain that controls memory and learning.
This, in turn, boosts concentration levels and cognitive ability, and helps reduce the risk of
cognitive degenerative diseases such as Alzheimer’s.
• Exercise is good for heart- Exercise reduces LDL cholesterol (the type that clogs your
arteries), increases HDL (the good cholesterol) and reduces blood pressure so it lowers the stress
on heart. Added to this, it also strengthens heart muscle. Combined with a healthy diet, exercise
lowers the risk of developing coronary heart disease.
• Regular exercise lowers risk of developing type 2 diabetes- Regular exercise helps to
control blood glucose levels, which helps to prevent or delay the onset of type 2 diabetes.
Additionally exercise helps to prevent obesity, which is a primary factor in the development of
type 2 diabetes.
• Exercise enhances immune system- Exercise improves body’s ability to pump the oxygen
and nutrients around body that are required to fuel the cells that fight bacteria and viruses.
• Staying active reduces the likelihood of developing some degenerative bone diseases-
Weight bearing exercise such as running, walking or weight training lowers risk of both
osteoarthritis and osteoporosis – the adage of “use it or lose it” really does apply to bones.
• Exercise may help to reduce the risk of certain cancers- Being fit may mean that the risks
of colon cancer, breast cancer and possibly also lung and endometrial cancers are reduced. Studies
have suggested that 35% of all cancer deaths are linked to being overweight and sedentary.
• Active people tend to sleep better- Physical activity makes you more tired so you’re more
ready to sleep. Good quality sleep helps improve overall wellness and can reduce stress.
• Exercise improves mood and gives an improved sense of well-being- Physical activity
stimulates the release of endorphins which makes a person feel better and more relaxed. These in
turn improves mood and lowers stress levels.
• Exercise can help prevent and treat mental illnesses like depression- Physical activity can
help you meet people, reduce stress levels, cope with frustration, give you a sense of achievement,
and provide some important “me time”, all of which help with depression.
• Keeping fit can reduce some of the effects of aging
Adults over the age of 20 years should undertake a minimum of 30-45 minutes of physical activity
of moderate intensity (such as brisk walking 5-6 km/hr) 5-6 days of the week.
Greater health benefits can be obtained by engaging in physical activity of longer duration or more
vigorous intensity such as jogging, running, cycling and swimming.
Sedentary people embarking on a physical activity programme should undertake a moderate
intensity activity of short duration to start with and gradually increase the duration or intensity.
Other day-to-day activities like walking, housework, gardening, will be beneficial not only in
weight reduction but also for lowering of blood pressure and serum triglycerides. It also elevates
HDL (good) cholesterol in blood.
Exercise program should include 'warm up' and 'cool down' periods each lasting for 5 minutes.
During exercise, the intensity of exercise should ensure 60-70% increase in heart rate. Inactive
men over the age of 40 years, women over the age of 50 years and people at high risk for chronic
diseases like heart disease and diabetes should first consult a physician before engaging in a
program of vigorous physical activity such as running and swimming.
3. ADOPT STRESS MANAGEMENT TECHNIQUES (YOGA AND MEDITATION)-
Today’s life is full of stress, which further influences our day to day activities. Stress can have
unhealthy effects on the body, and can promote unhealthy behaviors, as well like overeating,
drinking alcohol, drug abuse or smoking. Stress can be managed by following certain steps in life.
These are as follows:

 Keep a positive attitude.

 Accept that there are events that we cannot control.

 Be assertive instead of aggressive. We should assert our feelings, opinions, or beliefs

instead of becoming angry, defensive, or passive.

Learn and practice relaxation techniques; meditation, yoga, or tai-chi for stress management.
Meditation is an approach to train the mind, similar to the way that fitness is an approach
to train the body. Meditation is a practice of concentrated focus upon a sound, object,
visualization, the breath, movement or attention itself in order to increase awareness of the
present moment, reduce stress, promote relaxation, and enhance personal and spiritual
growth. Meditation helps in reducing stress by affecting nervous system. Meditation reduces the
production of stress related hormones like cortisol and increases the production of good chemicals
like serotonin.Meditation or “dhyana” is an extreme form of concentration. It allows mind to focus
on one thing and detaches from all worldly things. Meditation is one of The 8 (eight) Limbs of
Yoga. It is believed that all divine powers live in the heart and meditation is the only route to dive
deep into heart. Though meditation is not an answer to all problems, but it sure results in a
harmony between body and soul. To reap the full benefits of meditation, regular practice is
required.

 Reduce the intake of caffeine- A chemical found mostly in tea, coffee and some soft drinks,
caffeine reduces our ability to deal with stress. This is because it acts as a stimulant,
causing the adrenal glands activated by the flight or fight response to release more
 hormones like cortisol, which are already high due to the strain our bodies are under. High
levels of caffeine also contribute to insomnia and nervousness, which are intrinsically
linked to stress.

 In addition, caffeine consumption can deplete levels of magnesium (needed for energy
production) and metabolism-boosting B vitamins from the body. Substituting coffees and
teas for herbal varieties or green tea can help reduce your caffeine consumption, and it
helps to be mindful of caffeine content in foods such as chocolate.

 Manage time more effectively.

 Set limits appropriately and learn to say no to requests that would create excessive stress in
life.

 Make time for hobbies, interests, and relaxation.

 Get enough rest and sleep.Our body needs time to recover from stressful events.

 Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress.

.4. AVOID SMOKING, CHEWING OF TOBACCO AND TOBACCO PRODUCTS (Khaini,

Zarda, Paan masala) and consumption of alcohol. Substance abuse, smoking and excessive
alcohol intake all are associated with majority of physiological, psychological, mental health
problems and other socioeconomic troubles. Hence it is highly advocated to stay away from these
and inculcate healthy lifestyle for long and healthy lifespan.

HEALTH BENEFITS OF EXERCISE

Inactivity is as much of a health risk as smoking. There are many benefits of regular exercise and
maintaining fitness and these include:

Benefits of Exercise
 Exercise increases energy levels- Exercise improves both the strength and the efficiency
of cardiovascular system to get the oxygen and nutrients to muscles. 
 Exercise improves muscle strength- Staying active keeps muscles strong and joints,
tendons and ligaments flexible, allowing to move more easily and avoid injury. Strong
muscles and ligaments reduce risk of joint and lower back pain by keeping joints in
proper alignment. They also improve coordination and balance.
 Exercise can help to maintain a healthy weight- The more exercise means the more
calories burnt.  In addition, the more muscle you develop, the higher your metabolic rate
 becomes, so you burn more calories even when you’re not exercising.  This way a person
may lose weight and look better physically which will boost his self-esteem.
 Exercise improves brain function- Exercise increases blood flow and oxygen levels in the
brain. It also encourages the release of the brain chemicals (hormones) that are responsible
for the production of cells in the hippocampus, the part of the brain that controls memory
and learning.  This, in turn, boosts concentration levels and cognitive ability, and helps
reduce the risk of cognitive degenerative diseases such as Alzheimer’s.
 Exercise is good for heart- Exercise reduces LDL cholesterol (the type that clogs arteries),
increases HDL (the good cholesterol) and reduces blood pressure so it lowers the stress on
heart.  Added to this, it also strengthens heart muscle. Combined with a healthy diet,
exercise lowers the risk of developing coronary heart disease.
 Regular exercise lowers risk of developing type 2 diabetes- Regular exercise helps to
control blood glucose levels, which helps to prevent or delay the onset of type 2 diabetes. 
Additionally exercise helps to prevent obesity, which is a primary factor in the
development of type 2 diabetes.
 Exercise enhances immune system- Exercise improves body’s ability to pump the oxygen
and nutrients around body that are required to fuel the cells that fight bacteria and viruses.
 Staying active reduces the likelihood of developing some degenerative bone diseases-
Weight bearing exercise such as running, walking or weight training lowers risk of both
osteoarthritis and osteoporosis – the adage of “use it or lose it” really does apply to bones.
 Exercise may help to reduce the risk of certain cancers- Being fit may mean that the
risks of colon cancer, breast cancer and possibly also lung and endometrial cancers are
reduced. Studies have suggested that 35% of all cancer deaths are linked to being
overweight and sedentary.
 Active people tend to sleep better- Physical activity makes a person more tired so he is
more ready to sleep. Good quality sleep helps improve overall wellness and can reduces
stress. 
 Exercise improves mood and gives an improved sense of well-being- Physical activity
stimulates the release of endorphins which makes a person feel better and more relaxed. 
These in turn improves mood and lowers stress levels.
 Exercise can help prevent and treat mental illnesses like depression- Physical activity
can help meeting people, reduces stress levels, help in coping with frustration, giving a
sense of achievement, and provide some important “me time”, all of which help with
eliminating depression.
 Keeping fit can reduce some of the effects of aging.

RECOMMENDATIONS OF EXERCISE
It is recommended that people do one of the following:

• at least 150–300 minutes of moderate-intensity exercise in a week

• a minimum of 75–150 minutes of vigorous-intensity, aerobic physical activity

• a combination of the two types of exercise

• Toward these goals, it is worth remembering that even 10-minute bursts of physical activity
during the day provide health benefits.

Adults over the age of 20 years should undertake a minimum of 30-45 minutes of physical activity
of moderate intensity (such as brisk walking 5-6 km/hr) 5-6 days of the week.

Greater health benefits can be obtained by engaging in physical activity of longer duration or more
vigorous intensity such as jogging, running, cycling and swimming.

Sedentary people embarking on a physical activity programme should undertake a moderate

intensity activity of short duration to start with and gradually increase the duration or intensity.
Other day-to-day activities like walking, housework, gardening, will be beneficial not only in
weight reduction but also for lowering of blood pressure and serum triglycerides. It also elevates
HDL (good) cholesterol in blood.

Exercise program should include 'warm up' and 'cool down' periods each lasting for 5 minutes.
During exercise, the intensity of exercise should ensure 60-70% increase in heart rate. Inactive
men over the age of 40 years, women over the age of 50 years and people at high risk for chronic
diseases like heart disease and diabetes should first consult a physician before engaging in a
program of vigorous physical activity such as running and swimming.

RECOMMENDATIONS OF PHYSICAL ACTIVITY FOR VARIOUS AGE GROUPS