The exercise

program
How Regular Physical Activity
Benefits Your Health
 Why Exercise
Matters?
Regular physical activity helps maintain a healthy weight, reduces the risk of chronic diseases such
as heart disease, diabetes, and improves overall cardiovascular health. It enhances muscle strength
and endurance, promotes better flexibility and balance, and contributes to improved bone density,
which can prevent osteoporosis. Additionally, exercise has significant mental health benefits, as it
can reduce symptoms of anxiety and depression, improve mood, and boost cognitive function.
Engaging in physical activity also stimulates the release of endorphins, the body's natural mood
lifters, which can lead to increased feelings of well-being. Moreover, consistent exercise fosters
better sleep patterns and enhances energy levels, making it an essential component of a holistic
approach to health and wellness.
 What is Exercise?
Exercise is any bodily activity that enhances or maintains physical fitness and overall health and
wellness. It is performed for various reasons .

It is performed for various reasons, to aid growth and improve strength, prevent aging, develop
muscles and the cardiovascular system, hone athletic skills, weight loss or maintenance, improve
health and also for enjoyment. Many individuals choose to exercise outdoors where they can
congregate in groups, socialize, and enhance well-being
DIFFERENT Physical
EXERCISES:
• Aerobic Exercises

• Anaerobic Exercises

• Flexibility Exercises
 aerobic Exercise

Aerobic exercise is any physical activity that uses large muscle groups and causes the body
to use more oxygen than it would while resting. The goal of aerobic exercise is to increase
cardiovascular endurance. Examples of aerobic exercise include running, cycling, swimming,
brisk walking, skipping rope, rowing, hiking, dancing, playing tennis, continuous training,
and long distance running.
 anaerobic exercise

Anaerobic exercise, which includes strength and resistance training, can firm, strengthen,
and increase muscle mass, as well as improve bone density, balance, and coordination.
Examples of strength exercises are push-ups, pull-ups, lunges, squats, and bench press.
Anaerobic exercises also include weight training, functional training, eccentric training,
interval training, and sprinting; high-intensity interval training increase short-term muscle
strength.
 FLEXIBILITY
exercise
Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to
improve joint flexibility and keep muscles limber. The goal is to improve the range of motion
which can reduce the chance of injury.
STRENGTH, FLEXIBILITY AND
AGILITY
 STRENGTH
Strength is defined as the ability to move against resistance. It's developed
through vigorous and tension exercises, considering factors like duration,
distance, height, speed, and weight. The exercises below focus on strengthening
arm, shoulder, back, abdominal, and leg muscles.

Example: Coffee Grinder, Crab Walk, V-Cut, Human Wheelbarrow, Arm Pull
 FLEXIBILITY
Flexibility is defined as the ability to increase the range of motion at the joints.
Resistance is felt by the ligaments and muscles as one moves to improve this
fitness component. A flexible person moves his body with ease. These exercises
develop and maintain flexibility in the shoulders, spine, and pelvic girdle.

Example: Inchworm, Human Rocker, Mad Cat, Supine-Lying Leg Lifts, Side Lying
Leg Lifts, Knees Hug-Rock, Knee-Elbow Touch, Shoulder Girdle, Spine and Pelvic
Girdle
 agility
Agility is the ability to move one's body in different levels or in space and in
different directions. It requires a combination of strength and coordination.
Strength is shown in the changes in height and distance, while coordination is
developed while changing direction and timing.

Example: Crossing the Brook, Jump Backward, Square Jump

- Coffee Grinder (Arm Strength): With your right hand on the floor, lean sideways to the right,
keeping your head level with your body and your left arm at your side. Rotate around, walking
with your feet and pivoting on your right hand.

- Crab Walk (Arm Strength): Squat, lean backward, using your hands and feet for support.
Maintain a straight line from your head to your body. Walk backward for 16 counts.

- Seal Walk (Arm Strength): From a push-up position, walk forward on your hands while dragging
your legs.

- V Cut (Leg Lifts) (Abdominal Strength): Sit with legs slightly apart. Lift your legs off the floor,
then lower them. Lift them again, moving them slowly from side to side. Bend your knees slightly
and lift your legs to a V shape, bringing your arms forward.

- Human Wheelbarrow (Arm Strength): One person (the "doer") is in a push-up position with legs
spread apart. A partner ("helper") lifts the doer's legs and supports them while the doer walks
forward in any direction. Partners switch roles.

- Arm Pull (Arm Strength): Two people face each other, lock wrists, and pull towards a designated
spot.
 Flexibility Key Points

- Inchworm (Flexibility): Using your hands and feet, walk your feet up to your hands, then walk
your hands forward away from your feet. Repeat.

- Thread the Needle (Flexibility): Students grasp their own hands together. The objective is to
step through their own hands with both legs and step back out again without breaking the
hold.

- Human Rocker (Flexibility): Lie prone, holding your ankles at the back with both hands, arch
your back, and lift your chin. Rock yourself forward and backward.

- Mad Cat (Flexibility): On all fours (kneeling position, hands on floor, arms extended), arch
your spine with your head bent down. Hold the position, relax, and repeat.

- Supine-Lying Leg Lifts (Flexibility): Lie supine with knees slightly bent, arms extended
sideways, palms down. Do leg lifts, one leg at a time, toes pointed. Return to starting position.
Lift both legs, toes pointed, and return slowly to the floor. Raise your right leg upward and
across it over left, touching the floor then return to starting position. Repeat with the left leg.
 Side Lying Leg Lifts (Flexibility): Lie on your left side, supported by your left elbow (palm flat
on the floor), legs together. Lift your right leg up as far as possible with toes pointed. Lower
the same leg without touching the other leg. Repeat several times. Lie on your right side and
repeat the same procedure, raising your left leg. Lift your leg and swing it forward and
backward. Lie on your right side and repeat.

- Knees Hug-Rock (Flexibility): In a supine position, hug your knees tightly close to your chest
and rock your body to a sitting position. Return to lying position, knees still hugged. Repeat.

- Knee-Elbow Touch (Flexibility): With fingers behind your head, raise your legs off the floor,
toes pointed. Touch your right knee with your left elbow, then your right knee with your right
elbow. Repeat alternately without your legs touching the floor.

- Shoulder girdle (Flexibility) Straddle standing position, circle arms forward and backward.
Increase the size of the circles. Place palms behind the neck. Move elbows slowly backward
and back to starting position. With arms in various angles above or below the shoulder, circle
arms forward and backward. With arms in various angles above or below the shoulder, circle
arms forward and backward. With arms raised upward, move both arms slowly inward and
outward so that they cross overhead. With trunk bent forward, raise arms slowly sideward and
cross them down in front.
 Spine and Pelvic Girdle (Flexibility)

These exercises target spine and pelvic girdle flexibility:

1. Straddle position: Bend sideways to the right and left, arms overhead.
2. Bend forward slowly: Try clasping your ankles and return to the starting position.
3. Hands pulling each other: Twist your trunk slowly to the right, then to the left.
4. Long sitting position: Raise arms and slowly glide hands on thighs and legs until toes are
touched. Return to starting position and repeat.
5. Straddle sitting position: Bend obliquely forward to the right and touch toes in right foot.
Return to starting position. Repeat to the left.
6. Straddle sitting position: Bend forward trying to touch both feet. This is difficult at the
beginning; gradual increase in range is recommended.
7. Partner exercise: Face each other in a forward-bent position (slight straddle). Place palms
on each other's shoulder. Slowly move up and down.
8. Straddle back-to-back: One person bends forward, carrying another whose legs are
extended and wrists are grasped. The person being carried places their head on the carrier's
head. Exchange roles.
9. Straddle sitting position: Feet touching, raise arms forward, grasp wrists. Bend slowly
toward one direction, then the opposite direction.
 Agility Key Points

- Crossing the Brook (Agility): Jump across two drawn lines representing a brook. The brook
will be wider at one end. Start the activity at the narrow end; each student jumps the brook
over and back along the full length.

- Jump Backward (Agility): Assume half-knee bend position, arms at sides. Jump backward as
far as possible, swinging arms forcibly. Land with knees slightly flexed.

- Square Jump (Agility): Students jump forward, count 1; sideward right, count 2; backward
count 3; sideward left, count 4; reverse direction.
Thank You For
your attention