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Exercise:

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Florence O

on 10 March 2015

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Transcript of Exercise:

Objective 1 :
Motivate college students to participate in cardio-respiratory endurance training for 3-5 days a week for 20-60 minutes. Reaching 65-90% of maximum heart rate (Fahey, Insel, & Roth, 2014).


Exercise:
#Fitting it in!

Heather
Grace
Holly
Mydeem
Florence
Relevance To
Health

“Of the 65% of Americans that are overweight, the greatest increases in weight gain occur in persons between the ages of 18-29 years. Adam and Cloner (2008) analyzed data from 40,209 college students that completed the American Health Association-College Assessment. They found relationships between physical activity, perceived health, sleep, self-care behaviors, and grades and the intake of high fruit and vegetable intake for men and women. In other words, your health is tied in with your college success in many ways” (University of Texas at Arlington, 2010, p 126).



Healthy People 2020 Objectives
“PA-2.1 Increase the proportion of adults who engage in aerobic physical activity of at least moderate intensity for at least 150 minutes/week, or 75 minutes/week of vigorous intensity, or an equivalent combination.

PA-2.3 Increase the proportion of adults who perform muscle-strengthening activities on 2 or more days of the week” (Office of Disease Prevention and Health Promotion, 2014).

Actions
Complete a Physical Activity Readiness Questionnaire!

These questionnaires help individuals of all ages determine if they should consult a physician prior to engaging in increased physical activity and is easily accessible on the internet (Kravitz, 2011).

Target Population

College Students
Ages 18-22
Objectives of this Presentation:
#Effects of Not Working Out
Facts
#Benefits of Exercise
University of Texas at Arlington
College of Nursing
Junior 1- Spring 2015
This presentation was prepared as an assignment for N3333, Health Promotion across the Lifespan.
Risk
Objective 2 :
To encourage college students to perform at least 2 days a week of strength training exercises. With 8-12 repetitions of each exercise and 1 or more sets should be performed on all major muscle groups to the point of fatigue (Fahey, Insel, & Roth, 2014).

Regular or cardio- endurance physical activity can improve health and quality of life (Physical Activity, 2015).

Physical and Psychological
Impacts of Exercise
Boosts Brainpower:
Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity (Physical Activity, 2015).

Helps manage stress: Exercise produces a relaxation response that serves as a positive distraction (Physical Activity, 2015).

Exercise releases energy:
When endorphins are released into your bloodstream during exercise you feel more energized for the rest of the day (Physical Activity, 2015).

Boost the Immune System:
Research has shown that exercise can decrease or prevent heart disease, stroke, high blood pressure, high cholesterol, type II diabetes, arthritis, osteoporosis, and loss of muscle mass (Physical Activity, 2015).

Stronger Heart:
Heart and Cardiovascular systems will function more effectively with exercise. The heart will build up less plaque and pump more efficiently (Physical Activity, 2015).

Exercise Elevates Performance: Exercise strengthens your muscles, elevates your flexibility and reaction time, and improves endurance and balance (Physical Activity, 2015).
Physical Issues:

Increased risk for obesity

• Decreased movement of joints and muscles

• Decreased strength and endurance

• Decreased flexibility and increased risk of osteoporosis and fractures
(Edelman, Kudzma, & Mandle, 2014).
Medical Complications:

Increased risk for stroke
Decreased bone density
Increased risk for diabetes
Reduced metabolic processes
Reduced efficiency of the heart
(Edelman, Kudzma, & Mandle, 2014).
Students who fail to implement physical activity into their life are at risk for developing hypertension and other medical ailments (Edelman, Kudzma, & Mandle, 2014).

Resistance training is a beneficial exercise that will aid in the prevention and treatment of hypertension (Edelman, Kudzma, & Mandle, 2014).

Emotional/Mental Concern:

Increased risk of depression and dementia (Edelman, Kudzma, & Mandle, 2014).



#Changing that Sedentary lifestyle
Get Active Action Plan!
Dorm Room Workouts!
Recommendations
#Staying Fit after College
Where to Exercise for free!
Outside: running and walking are easy and great ways to stay fit and manage your weight.
At a Gym: local centers like the YMCA or Community Centers offer affordable memberships.
At the office: Take the stairs instead of the elevator, park farther away from the front door (Waehner, 2015).
#Fitting it in when you work Fulltime
Look for down times during your day.
You can split your workouts throughout the day.
Set a timer that goes off every hour: Stretch and move around!
Are you a night owl or an early riser? #Fit it in! (Waehner, 2015).


Weight loss
Decreased symptoms of depression and anxiety
Better mood
Better sleep
Improved quality of life
(Brown, 1991).

Make Fitness a Priority:
Remind yourself of the benefits of physical activity!
References
(National Academy of Sports Medicine, 2015)
Music: "Get Me Bodied" by Beyonce
University of Texas at Arlington (2015)
University of Texas at Arlington (2015)
Determine activities that will fit seamlessly into your school schedule.
After eating lunch, take a stroll with your classmates.
Take the stairs to your classes.
Take the long route to the bathroom (Kravitz, 2011).
(Hoff, 2014)
Full transcript