Healthfitness Ppt 120712124136 Phpapp02

8/10/2019 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

Healthfitness Ppt 120712124136 Phpapp02

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