Healing Effects of Physical Activity and Movement

8/8/2019 Healing Effects of Physical Activity and Movement

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CPT Christine Pufnock M.S. , OTR/L



Learning Objectivesy Describe the types of physical activity and their

associated risks

y

Explain the physiological benefits of physical activity and movement

y Explain the psychological benefits of physical activity and movement

y Describe the mechanics of breathing

y Explain the philosophical basis of Tai Chi Chuan

y Describe important steps in initiating a physicalactivity program



Exercise

any form of movement in a continuum from activephysical exertion to subtle motions that are only slightly perceptible (Rose & Keegan as cited inKoopsen & Young, 2009, p. 319)



6 components of a well rounded

fitness programy Cardiovascular endurance

y Muscular strength

y Flexibility y Agility

y Power

y Balance



Types of physical activityy Aerobic

y Sustained muscle activity

y Primarily uses fat for fuel

y Heart rate measures if it is aerobicy HR between 65%-85% of maximum intensity

y (220 Age) x 0.65 to (220 Age) x 0.85

y

Anaerobicy Short duration

y Primarily uses carbohydrates for fuel

y Eg. Sprinting and weightlifting



Recommended Levels of Exercise

y Intensity y Frequency

y Duration

y Mode of exercise



Benefitsy Increase metabolism of oxygen

y Decreased work by organs at rest

y Improves muscle tone and strengthy Improves body image

y Improves posture

y Improves ability to engage in self care

y Regulates hormone and blood glucose levels

y Improves insulin regulation and utilization

y Reduces stress



Risksy Increased activity have higher injury during sport and

leisure-time activities

y Increased risk for cardiac problems with pre-existingconditions

y Intrinsic

y Extrinsic



Parasympathetic rebound

Anticipationof movement

Release of epinephrine andnorepinephrine

Activity Catecholamine levels elevated

Activity ceases

Inhibition of epinephrine andnorepinephrine



Additional effectsy Depression

y Pain relief

y Improved mood (euphoria)y Tranquilizing effect

y Reduces anxiety

y Supports imagination

y Meditative form of awareness



Breathing

y Diaphragmatic breathingy Focus on your breath

y Improves response to stress

y Conscious breathing



Yogay Originated in India

y Active meditation

y Body-mind-spirit uniony Control over autonomic functions

y Helps to manage stress



Yoga Componentsy Yamas

y Niyamas

y Asanay Pranayama

y Pratyahara

y Dharana

y Dhyana

y Samadhi



Yoga Categoriesy Ananda yga

y Ashtanga yoga

y Anusara yogay Bhakti yoga

y Bikram yoga

y Hatha yoga

y I yengar yoga

y Jnana yoga

y Karma yoga

y Kripalu yoga

y Kundalini yoga

y Mantra or nada yogay Raja yoga

y Yin yoga

Western

y Prana yoga

y Meditation

y Asanas



Yoga benefitsy Builds strength, stamina and flexibility

y Enhances body awareness

y Improves concentration

y Reduce high blood pressure

y Reduce insulin resistance

y Reduce chronic paon

y Reduce symptoms of asthmay Reduce risk of disease

y Reduce medication use

y Improve nerve function



Tai Chi Chuany Originated in China

y Promotes the peaceful flow of energy throughout the

body y A form of martial arts

y Basis in philosophy

y Breathing is very important

y 2 main categories

y External

y Internal



Yin and Yangy Yin (heaven, feminine)

y Yang (earth, masculine)

y Exercise seeks to reduce yang and increase yin



Concepts of Tai Chi Chuany Fasting the heart

y Returning to nature

y Wu-weiy Winning by losing



Principles of Tai Chi Chuany Loose fitting clothing, soft shoes or bare feet

y Movements learned from instructor

y Relaxed, natural breathingy Shoulders are relaxed, knees slightly bent, movements

are fluid

y Circulation of qi noted by tingling

y 25-30 minutes per day



Benefits of Tai Chi Chuany Improve balance and strength

y Enhanced flexibility and immune function

y Improved cardiovascular and pulmonary functiony Improved lymph functioning

y Increased energy flow

y Reduced chronic pain

y Improved mental alertness and creativity

y Reduced stress and anxiety

y Cultivation of poise and a tranquil spirit



Motivation

y Peaks 3-7 days after start of fitness then declinesy Set goals

y Prescribe based on persons lifestyle



Barriersy Environmental

y Lack of time and energy

y Limited accessy Lack of readiness

y Lack of role models

y Lack of encouragement by healthcare providers

y Lack of self-regulatory skills

y Disruption of exercise routine



Recommendationsy Start cautiously and progress moderately

y Change your definition of exercise

y Set personal fitness goalsy Select activity you enjoy

y Select a time of day to exercise

y Choose right equipment and clothes

y Develop a support group

y Prevent the occurrence of injuries



Applicationy 10 minute warm up

y March in place

y

Go for a walky Run around the building

y Walk up and down the steps

30 minute yoga class

Healing Effects of Physical Activity and Movement

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