EXERCISE FOR YOU

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In His Image
E X E R C I S E
P r o g r a m
LIFESTYLE PRINCIPLES FOR THE 21ST CENTURY
EXERCISE FOR YOU
E X E R C I S E
Presents MargiAnne Isaia, MD, MPH
Design Gabriel Isaia
Apex Concepts, Loma Linda CA USA
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IN HIS IMAGE
Exercise
PHYSICAL EXERCISE
Promotes and helps develop deep breathing
increases ventilation (alveolar ventilation is
the amount of air delivered to the respiratory
zone per minute)

• Increases pulmonary blood flow
• Increases pulmonary capillary surface area
  increases rate of gas exchanges (O2, CO2)

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IN HIS IMAGE
Exercise
PHYSICAL EXERCISE

• Increases systemic blood flow
• Effectively transports nutrients and O2 to all
  body cells
• Helps the lymphatic flow

Exercise benefits all body functions
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Exercise
EXERCISE The effects on heart health

• Slows heart rate
• Strengthens heart muscle
• Increases number of mitochondria (power houses)
  in heart muscle
• Helps collateral circulation

EXERCISE - Medicine that prevents and treats CAD
(Coronary artery disease)
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IN HIS IMAGE
Exercise
EXERCISE The effects on Blood Vessels

• Opens-up constricted blood vessels
• Keeps arteries elastic
• Lowers high blood pressure
• Improves endothelium function
• Makes arteries less sensitive to stress hormones
  (adrenalin, noradrenalin)

EXERCISE Medicine that prevents and treats
vascular diseases (arterial hypertension, stroke)
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Exercise
EXERCISE The effects on General Metabolism

• Increases metabolic efficiency (speeds-up fat
  catabolism)
• Reduces visceral fats
• Increases resting metabolism rate
• Enhances long-term maintenance of weight loss

EXERCISE Medicine to prevent and treats Obesity
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Exercise
EXERCISE The effects on Glucose and Lipids
Metabolism

• Lowers high blood glucose level
• Improves Insulin sensitivity
• Lowers blood triglycerides
• Increases HDL-C (good cholesterol)
• Lowers LDL-C (bad cholesterol)

EXERCISE Medicine to treat diabetes mellitus
type I II
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Exercise
EXERCISE The effects on Brain and mental health

• Improves mood
• (increases serotonin, dopamine, noradrenalin)
• Enhances self-esteem
• Reduces anxiety
• Promotes wellness (stimulates B-endorphins)
• Strengthens will-power
• Builds coordination and confidence
• Improves sleep

EXERCISE Medicine to prevent and treat
depression, anxiety and stress related disorder
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Exercise
EXERCISE The effects on Immune System

• Improves Natural Killer cells activity
• Improves T lymphocyte activity
• Propels neutrophils into general circulation

EXERCISE Medicine that prevents cancer,
anti-inflammatory and auto immune diseases
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IN HIS IMAGE
Exercise
EXERCISE - The fountain of youth

• Promotes the growing process (increases growth
  hormone production)
• Slows down the aging process
• Works against atherosclerosis
• Decreases clotting factors

EXERCISE Medicine promotes longevity
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Exercise
EXERCISE The effects on Muscles, Joints, Bones

• Preserves and improves muscle tone
• Increases muscle strength (the second heart)
• Improves joints range of motion
• Increases body flexibility, decreasing risk of
  injury
• Helps increase bone mineral density (increases
  calcium absorption) number of muscle
  mitochondria

EXERCISE - The best medicine that prevents and
treats osteoporosis, osteoarthritis, some
muscular-skeletal disorders
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IN HIS IMAGE
Exercise
EXERCISE The effects on Digestive System

• Improves digestion and absorption processes
• Regulates elimination

EXERCISE The medicine to prevent and treat
constipation
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Exercise
Types of EXERCISE

• A E R O B I C
• Involves physical activity that is rhythmic,
  repetitive, challenges the circulatory system and
  uses the large muscles
• Significantly increases the blood flow to the
  muscles for an extended period of time, promoting
  cardiovascular fitness

Examples brisk walking, jogging, running,
swimming, bicycling, hiking
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Exercise
Types of EXERCISE

• S T R E N G T H A N D F L E X I B I L I T Y
• Increases muscles tone
• Improves bone mineral density
• Improves tendon elasticity
• Decreases risk of injury

WEIGHT TRAINING Body building (increases
muscular mass)
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Exercise
RECOMMENDATIONS How much exercise?
Aerobic 30 minutes at least 5
days/week Strength and Flexibility 30 minutes
at least 5 days/week
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Exercise
RECOMMENDATIONS

• Drink plenty of water and enjoy fresh air
• Exercise 1 hour before meals or 3 hours after
  meals
• Be moderate (while exercising you can talk
  easily)
• Strive for symmetry and elegance when weight
  training! Be well balanced! Use small weights!
• Enjoy nature sounds! Music can be disturbing
  (each person has a different rhythm)

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Exercise
RECOMMENDATIONS for children

• Running is a wise choice (except for very
  young)
• Make sure the program is gradual and well
  supervised (well fitting running shoes. Warm up
  and cool down properly)
• For pre-adolescent there is a risk of
  injuries, especially with intense or lengthy
  exercise (long distance running)

• Children are prone to heat stress (they have
  less ability to sweat) Give them plenty of water
• Postpone weight training for preadolescent and
  adolescent (epiphyseal plate injury, short
  stature)

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Exercise
WARNING Persons with known or suspected
cardiovascular, respiratory, metabolic,
orthopedic or neurological disorder, should
consult their personal physician before beginning
or significantly increasing physical activity.
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Exercise
EFFECTS of EXCESSIVE EXERCISE

• Increases production of free radicals
• Suppresses the Immune System
• Promotes blood clotting
• Increases levels of stress hormones
• Reduces blood flow to the stomach kidneys

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Exercise
WHEN TO STOP EXERCISING

• nausea, vomiting,
• chest pain, irregular heart beat
• excessive fatigue
• shortness of breath
• severe pain in muscle or joints

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Exercise
SEDENTARY LIFE
DISEASES
ACTIVE LIFE
HEALTH
A healthful lifestyle can hold back the aging
processes as much as 30 years Hans Diehl DrHSc
MPH
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Exercise
The whole body is designed for action and
unless the physical powers are kept in health by
active exercise, the mental powers cannot long
be used to theirs highest capacity EGW Ed
207,208