NOWMCO%20HSE%20Department

1
BRISK WALK
????? ??????
Been transferred to you by EAH/QSBP/DTD/2008
2

• Heart Disease is one of the most common diseases
  afflicting today's workers.
• ??? ????? ?? ??? ???????? ?????? ?????? ????
  ???? ???????? ?? ????? ??????

3

• Caused by Excessive stress, Smoking, High calorie
  diet, Sedentary lifestyle, this disease is the
  no.1 killer of today's employees.
• ???? ???????? ???????? ?????? ???? ????? ???????
  ??????? ????? ???? ????? ??? ?????? ?? ???????
  ????? ?????? ?????

4
High Cholesterol High Blood Pressure Over
Weight ???????????? ?????? ??? ????? ??????
?????? ??????
Sedentary life Smoking High Calorie
diet Stress Alcohol
?????? ??????? ??????? ???? ??????? ?????????
???????? ??????? ??????
Angina Heart Attack Cardiac Arrest Heart
Failure ?????? ??????? ?????? ??????? ??? ?????
Family ? Job ? Expenses? Peace of
Mind? ???????? ?????? ???????? ???? ??????
Blockage in Coronary Arteries OR Clot in Coronary
Arteries OR Constriction of Coronary
Arteries ???? ?? ????????? ???????? ???? ??
????????? ???????? ?????? ????????? ????????
5

• Only you can do
• something about it !!!!
• ??? ??? ???????? ???? ???????
• ??? ! ! ! !
• After all, its your life,
• its your family!!!
• ?? ???? ?? ????????
• ?? ????????! ! !

You can start with a simple step. TODAY . ???
???????? ???? ??????? ??? ???? ?????. ?????
6
Take a brisk walk for 30 minutes per day, Every
day. ???? ????? ???? 30 ????? ?????? , ?? ???
7
For over 40 years now, studies have shown
walking to be the best form of exercise that
people of all ages can do. ??? ?? ??? ?? ????????
???? , ???????? ????? ?? ????? ?? ???? ?????
??????? ????? ?? ???? ???????.

• WALKING AND CHOLESTEROL Regular walking can
  increase the levels of good cholesterol.
• ????? ????????????? - ????? ??????? ????????
  ???? ??????? ??????? ????????????? ??????.
• WALKING AND SMOKING Regular walking is a
  positive habit to replace smoking with.
• ????? ???????? - ????? ??????? ???? ???????
  ??????????? ???????.

8

• WALKING AND BLOOD PRESSURE - Regular walking
  makes the heart work more efficiently and
  improves blood circulation. Blood vessels become
  more elastic and the amount of oxygen delivered
  to the tissues increases.
• ????? ???? ????? - ????? ??????? ???? ???? ??????
  ???? ???? ????? ????????? ?????? ?????? ??
  ??????? ??????? ??????? ????? ?????? ? ?????
  ????? ?????????? ???? ??? ??? ????????.

9

• WALKING AND STRESS Walking is one easy way to
  deal with tension, anxiety and stress. Studies
  show that people who exercise regularly can cope
  better with stresses of life. Researchers in USA
  found a 14 average drop in anxiety levels in
  regular brisk walkers. Walking recharges our
  batteries after tension and stress have drained
  them of power and energy.
• ????? ???????? - ????? ????? ????? ?????????? ??
  ?????????? ??????? ?????????. ????? ??????????
  ???? ?????? ????? ????????? ??????? ???????? ????
  ????????? ???? ???? ?????? ???????. ?????? ??
  ???????? ??????? ????????? ?????? ?? 14 ???? ???
  ???? ????? ?? ??????? ?????? ?? ???????? ?? ?????
  ???????. ??? ?????? ????? ??? ?????????? ??????
  ?????????? ????????? ????? ??? ???????? ????????.

10

• WALKING AND FITNESS - Regular brisk walking
  improves muscle tone, makes your heart stronger
  and gives you that bite of fitness. Do it
  regularly for 30 minutes every day and enjoy that
  feeling of fitness from within.
• ????? ???????? - ????? ?????? ??????? ???????
  ????? ???????? ???????? ?????? ???? ??????? ????
  ???? ????????. ???? ??????? ????30 ?????? ????
  ??? ??????? ???? ?????? ???? ????????.

• Caution for those with knee pain
• Walk at normal pace.
• Do knee stretching exercises as shown in next two
  slides.
• ????? ??? ????? ???? ???????
• ????? ???????? ?????????.
• ?? ???? ????????? ???????? ?? ?????????
  ??????????.

11
KNEE EXTENSION ????? ??????

• Strengthens muscles in front of thigh and shin.
• ?????? ???????? ???? ?????? ???????.
• Sit in chair. Only the balls of your feet and
  your toes should rest on the floor. Put rolled
  towel under knees, if needed, to lift your feet.
  Rest your hands on your thighs or on the sides of
  the chair.
• 1.????? ?? ??????. ?? ???????? ??????? ???
  ????????. ???? ?????? ??????? ??? ?????????? ??
  ?????? ????????. ???? ?????? ??? ???????? ??? ???
  ?????? ??????.
• 2. Slowly extend one leg in front of you as
  straight as possible.
• 2.? ????? ???? ???? ???? ????? ?????? ????
  ???????.
• 3. Flex foot to point toes toward head.
• 3. ???? ?????? ?????? ?????? ????? ??? ?????.
• 4. Hold position for 1 to 2 seconds.
• 4. ???? ??? ??? ????? ???? ?? 12 ?????.

12

• Slowly lower leg back down. Pause.
• ????? ???? ????? ????? ,?? ??????.
• Repeat with other leg.
• ??? ?? ????? ??????
• Alternate legs until you have done 8 to 15
  repetitions with each leg.
• ????? ??????? ??? ??? ??? ?? 8 15 ????? ??? ???.
• Rest then do another set of 8 to 15 alternating
  repetitions
• ????? , ?? ?? ???? ?????? ???? ?? ??????? ??
  815 ???.

13
Exercises for Knee Pain Relief
Straight Leg Raises  Supine, Abduction,
Adduction
Calf Raises
           
Hip Flexion
Knee Flexion
Knee Extension
           
   
  
   
   
           
Calf Raises
Front Step-Ups
          
Squats
  
Standing Terminal Knee Extensions
Heel Slides
14
WALKING
?????
SIMPLEST - CHEAPEST - EASIEST
??????-??????_??????

• EFFECTIVE SAFE
• Reduces Stress
• Helps quit smoking
• Strengthens the heart,
• Massages the legs
• Strengthens the muscles,
• Reduces cholesterol
• Improves blood circulation

• ???? ????
• ??????? ????????
• ??????? ??? ????? ???????
• ?????? ?????
• ?????? ????????
• ????? ????????
• ??????? ????????????

????? ???? 30 ????? ?? ???
BUILD IT IN YOUR DAILY ROUTINE 30 MINUTES EVERY
DAY
15
THANK YOU
?????

• Strengthen your heart your health by
• Walking 30 minutes briskly every day.
• ???? ?????? ??????? ??????
• ????? ???? 30 ????? ????? ???? ???.
• ????? ????? ??????? ??? ?????? ???? ??????? ???
  ????.
• Please click your mouse , I have to go back to my
  job.

Been transferred to you by EAH/QSBP/DTD/2008