Some Exercises That You Can Learn From “Fit For You” Program
Everyone needs to exercise!
Every one of every age will benefit from exercise! Regular exercise improves your mood, boosts your energy level, promotes better sleep and can be fun! Exercising also lowers the risk of heart disease, stroke, type 2 diabetes, high blood pressure, depression, falls and even some cancers, while improving body composition, bone health, balance and endurance.
Isn’t it amazing how something so easy to do can be so fun and yet so healthy?
This free booklet shows you how! TIP: Exercise isn’t just for those trying to lose weight! Even thin and healthy people need exercise too!
Do I need to see a doctor before I exercise?
You should consult your doctor before exercising if you have: Heart disease, Asthma / Bronchitis, Arthritis, Diabetes, High Blood Pressure, Retinopathy, Neuropathy.
Or if you have any of these symptoms: Chest pain, Loss of balance, Dizziness, Passing out, Palpitations / irregular heartbeat, Pain after exercising lasting more than 3-4 days, Any long-standing symptom
General rules when —–exercising
Don’t eat an hour before vigorous exercise. Drink plenty of water before, and after a —–workout. During a workout, drink fluids every 5 minutes of continuous exercise. Wear proper attire. Avoid exercising in a warm environment. Do not exercise if you feel feverish or ill. Warm-up and Cool-down
Low-level aerobic exercise is the best approach, such as walking briskly, swinging the arms, or jogging in place
Do not stop exercising suddenly. Walk slowly until your heart rate returns to just above the normal, then stretch your muscles.
Exercise for children and adolescents
Age 12 to 36 months: Physical activity should be concentrated on games that promote running, jumping, hopping, ball catching, throwing and kicking among others. It is recommended that the child accumulates at least 30 minutes of physical activity daily.
Age 3 to 5 years: Physical activity should be concentrated on games that promote running, jumping, hopping, ball catching, throwing and kicking among others. It is recommended that the child accumulates at least 60 minutes of physical activity daily.
Age 5 to 17 years: Heart rate during exercise should reach 160 beats per minute. The duration of exercise should be between 30 to 60 minutes per session, 3 to 4 days per week. Physical activities may include the following: joining group aerobics programs, riding a bicycle, using exercise machines such as a treadmill, stationary bike or stepper, participating in sports activities, and engaging in brisk walking.
TIP: Encourage kids to exercise! Find a sport that interests them. Praise and reward them for their efforts. Limit time in front of the TV or computer.
Exercises for adults
Do aerobic exercises at least 4 times a week. (see Aerobic exercises on program)
Do each of the strength exercises at least 2 times a week. (see Strength exercises on program)
Don’t forget to start with warm-up exercises.
End your exercise session with cool-down or flexibility exercises. (see Flexibility exercises on program).
See more Endocrine Hotspots Editions at endo-society.org.ph/endocrine-hotspots
Brought to you by the Philippine College of Endocrinology Diabetes and Metabolism (PCEDM)