Download - Healthfitness Ppt 120712124136 Phpapp02
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Some Thoughts on
HEALTH & FITNESS
byGudrun Dreher
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HEALTH
The word HEALTH is etymologically
connected to WHOLE and HOLY
-> when you are healthy you are:
!whole
!fulfilled
!connected/ interconnected!aware of the larger whole
!happy
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Levels of Health include:
! Physical
!
Emotional! Spiritual
! Intellectual/Mental
! Social
! Environmental
! Global
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Physical Health
! Absence of Disease
! Plenty of Exercise
! Proper Nutrition
! Enough Sleep Every Day
! Regular Periods of Relaxation
! Absence of Abuse of Body:Violence, Drugs
! Safe Sexual Life
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Emotional Health:
< Consciousness
! Being Happy
!
Managing Stress! Accepting Oneself (body, feelings thoughts)
! Accepting What Cant Be Changed &
Making the Most of It! Changing for the Better What CAN be
CHANGED -> Making a Difference
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Spiritual Health
! Understanding Yourself as Part of a Whole:
e.g. Family, Community, Universe
-> I.e. Belonging to a Meaningful System
! Having Found a Meaning in Life =
! Knowing Your Lifes Purpose
* Who am I?* What do I want?
* What am I here for?
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Intellectual/ Mental Health:
! Learning New Things Throughout Your
Life
! Having Something that Keeps You
Excited and Enthusiastic
! Being Creative in All Areas:
Movement, Music, Art, Poetry, Living,
etc
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Social Health:
!
Having Family and/ or Friends! Having Some Kind of Social Support
System
! Feeling Part of a Community
! Connecting to Other Humans and/or
Animals
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Environmental Health:
! Feeling Connected to the Universe
!
Being Aware of the Interconnectednessof All Life
Examples:
* Rivers as Bloodstreams
* Trees as Lungs
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Global Health:
! Peace and Peace Consciousness
! Respect for the Other
! Compassion
! Harmony
! Awareness of the Interconnectedness
of Nations and Economic System! Awareness of the Effects of Small
Actions on a Global Scale
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FITNESS
-> Components of Fitness! Cardio-Vascular Fitness
-> Aerobic Exercise
! Muscular Endurance-> Strength Training
! Flexibility
-> Stretching
! In Addition:
Skill-Related Fitness
-> Balance, Coordination, etc.
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How Often Should You
Exercise for the Full Benefits?! Cardio:
at least 3-5 x per week
at least 30-60 minutes per session! Strength:
3 x per week all body parts
(Lower Body, Upper Body, Abs)
or:
more often if you alternate body parts
! Flexibility:
Every Day!
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Every Exercise RoutineShould Consist of the Following Parts:
! Warm-Up
! Work-Out
!
Cool-Down & Stretching
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Example of a Strength Work Out! Warm-Up
-> Make sure you warm up the
Muscles you will use!
! Lower Body:* Squats
* Lunges
* Leg-Press (= Little Bridge)
* Rear Leg Lift (from kneeling)
* Outer-Thigh Leg Lift
(Dog at Tree)* Calf Raises (Go Up On Toes)
* Toe Raises (Lift Toes Up)
! Upper Body:
* Push-Ups
* Plank
* Side Plank! Core:
* Sit-Ups
* Bicycle
* Back Extension (= Cobra withoutUsing Hands)
* Balancing Cat! Cool-Down & Stretching:
-> Make sure you stretch the muscles
you have worked!
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Benefits of Exercise:! Better Health
! Better Posture & Balance
! Better Self-Esteem! Better Emotional State (Hormones)
! Lower Injury Risk (Falling, Agility)
! Better Weight Management
! Stronger Muscles & More Muscles
! Stronger Bones (no osteoarthritis)
! Less Stress