Born: September 15, Place: Muddenahalli village (Kolar district of Karnataka). Father: Srinivasa Sastry Mother: Venkata lakshmamma

Education: Early schooling in Chikkaballapur, 1881: B.A. Examination from Central College Bangalore. 1883: Civil Engineering from Science College in Poona. He ranked first in the L.C.E and the F.C.E Examinations (equivalent to B.E Examination of today).

Some of the job positions he held were:. Assistant Engineer, Bombay Government Service [in 1884].. Chief Engineer, Hyderabad State [he served only for 7 months starting April 15, 1909].. Chief Engineer in Mysore state [November 15,1909]. He was also Secretary to the railways.. President of education and Industrial development committees in Mysore State.. Dewan of Mysore State [for six years].

Contd.,. Chairman, Bhadravati Iron Works.. Member of the Governing Council of the Indian Institute of Science, Bangalore.. Member of the Governing Council of Tata Iron and Steel Company [TISCO].. Member of Back Bay enquiry committee, London.. Member of a committee constituted in 1917 to make recommendations regarding the future of Indian States.

He was a strict vegetarian, teetotaler and non-smoker, an admirer of the old Indian joint family system. In business and industry, he admired the European and American methods, but in domestic habits he was a perfect Mysore Brahmin. A Minister in Mysore once fixed an interview with Sir MV but was unable to come. Next day when he called on him, Sir MV told him, “you have committed a double mistake-firstly, by not keeping up the engagement yesterday and secondly, by coming when you were not.

“Slackness is the worst curse of the country.” At age of 90, a paper correspondent asked him how he felt and Sir MV remarked, “I find life interesting.” Once Sri C Rajagopalachari unexpectedly called on him. Sir MV was so smartly dressed, Rajaji said. “Even if I bring a photographer in the middle of the night, I can take your pictures. You will always be well groomed.”

In Sweden Sir MV feel ill, the doctor suggested him to take a few drops of Brandy with medicine. For which Sir MV replied “if this life cannot survive without those few drops, let it go. ” On his own account book was written, “if you buy what you do not need, you will need what you cannot buy.” Sir MV was one of those rare human beings who practiced in personal life what he preached in public.

Bombay.Introduced the block system of irrigation..Designed a new system of systematic water weir flood gate..Established Deccan club in Poona. Bihar & Orissa.Selected site for a railway bridge on river of Ganga in Bihar..Hirakund enquiries..Water supply schemes through out the state. Hyderabad.Schemes for flood protection & drainage for Hyderabad..Remodelling of Hyderabad city.

 Architect of Krishnarajasagara dam or KRS or Brindavan gardens: One of the biggest dams in India which irrigates hundred and twenty thousand acres of land.  Bhadravati Iron and Steel Works: As its Chairman, he rescued it from becoming extinct.

 State Bank of Mysore (1913 it was first named The Bank of Mysore).  Founder of Mysore Sandal Oil Factory and the Mysore soap factory.  Mysore chamber of commerce.  Founder of Kannada literary.  Mysore university: Sir MV’s question was “if Australia and Canada could have universities of their own for less than a million population, cannot Mysore with a population of not less that 60Lakhs.

Contd., Sir MV’s great dream was to see India prosper through industrialization. In 1920 he published a book, “Reconstructing India” & in 1934, “Planned Economy for India.” He coined the slogans, “produce or perish”, and “industrialize or perish.”

.1906: “Kaiser - i -Hind” in recognition of his services..1911: C.I.E. (Companion of the Indian Empire) at the Delhi Durbar..1915: K.C.I.E. (Knight Commander of the order of the Indian Empire)..1921: D.Sc. – Calcutta University..1943: Elected as an Honorary Life Member of the Institution of Engineers..1944: D.Sc. - Allahabad. The Knight Commander Of The Indian Empire

Contd.,.1948 : Doctorate – LLD., Mysore Uni : D.Litt – Andhra University.1953 : Awarded the Honorary Fellowship of the Institute of Town Planners, India : Conferred BHARATHARATNA (The gem of India), the highest civilian award of the country : ‘Durga Prasad Khaitan Memorial Gold Medal’ by the Royal Asiatic Society Council of Bengal.

.Memorial at Muddenahalli..Sir Mokshagundam Visvesvaraya institute of technology, Bangalore is named after Sir MV.. University Visvesvaraya college of Engineering..Visvesvaraya national institute of technology (V.N.I.T.), the college is among the elite 17 National Institutes of Technologies.

Contd.,.His alma mater, The college of Engineering, Pune (COEP) has erected a statue in his memory and honor on their campus in central Pune, immediately outside the historic COEP administration building..The Visvesvaraya industrial and technological museum, Bangalore, set up as part of his birth centenary celebrations.

The End On 14-April-1962 at 6.15am at the age of 102 years., Sir MV breathed his last peacefully.

UNIT-1 WIT AND HUMOUR AT THE TEA PARTY

RUTH PRAWAR JABWALA

About the Author: Ruth Prawer Jhabvala, (7 May 1927 – 3 April 2013) was a German-born British and American Booker prizewinning novelist, short story writer and two-time Academy Award-winning screenwriter. Jhabvala wrote a dozen novels, 23 screenplays and eight collections of short stories. She is the only person to have won both a Booker Prize and an Oscar. Jhabvala lived in India for 24 years from Jhabvala moved to New York in 1975 and lived there until her death in 2013, becoming a naturalized citizen of the United States in1986

The story is based on a simple situation where Mr. Khanna invited his faculty members for a tea party at his college. All the faculty members and their wives are gathered upstairs in Mr. Khanna’s living room. Young couple, Prem and Indu also reached there and were invited by Mr.Khanna into the room. It is a social gathering for a tea party

Chaddha was an extrovert who greatly contributed to the conversation in the tea party. When Mr.Khanna said that it was very pleasant to have the ladies at the tea party, Mr.Chaddha also went a little forward and said that the society of ladies had a softening effect. In support of Mr.Khanna’s observation Mr. Chandda said that it was like the heroes of old taking a break in their battles to have their wounds dressed by their wives and be comforted. Then he said that the staffs were grateful to the host and hostess for the party and pleasant social gathering. He added that gatherings like this would promote goodwill and fellowship among the staff. He further observed that to develop comradeship ease and leisure were necessary. He insisted that comradeship should be fostered among the staff. Then he held up his hand and affectionately declared that there was nothing more beautiful than friendship.

The ladies remain unmoved to the remarks of Mr.Chaddha. They were all seated together in one half of the circle. They held themselves very stiff and looked very much aware both of their new shining clothes, and of the opulent surroundings. Only Mrs.Khanna was at ease, in clothes more gorgeous than anyone else’s. While serving dishes, the ladies were at first so shy that they simply passed them on without taking anything and they still sat there holding their empty crockery plates.

woman at the tea party behave

The role of bank notes is as a tool or a means of exchanging goods. It’s value is derived from the faith people have in the currency. For any currency to have a value, people must be able to accept it as a means which they will part or exchange other items for it. In itself, currency has no value. It is only how we perceive currency that gives it value National currencies are valued independently due to the nation’s central banking system which is independent from one another.

Security features are easy to verify and hard to counterfeit. Polymer notes last at least 2.5 times longer than paper notes, reducing replacement costs. Lower environmental impact because they Last longer. Completely waterproof. Cleaner because they are resistant to dirt and moisture. They feel different and their snippiness makes them harder to count. Higher upfront production cost Hard to fold. Not clear if compatible with existing automatic payment and vending machines.

The counterfeit detector tool solve the biggest counterfeiting problem today. It used to be that a counterfeiting operation used expensive presses and special inks an papers to create exact duplicates of the bills. Today, the threat is much simpler – people with color copiers and color printers try to create passable facsimiles of a bill. They are not trying to make exact copy. They are trying to make something close enough that people won’t notice anything if they give the bill a passing glance. The counterfeiting pen is extremely simple. The pen does nothing but detect bills printed on normal copier paper instead of the fine papers used by Govt. Treasury.

o She is both deaf and blind. o Who would believe such a person would write books on her own? o She was born on 27 June 1880 in Tuscumbia, Alabama. o At the age of 19 month little Helen was caught by a fever which caused her to be deaf and blind. Introduction

A light in the darkness Ms Anne Sullivan Macy o She was a light to Helen’s lonely and Dark life. o Ms Sullivan used cardboard sips having raised letters to teach her words.

O n first day, she would like to gaze long upon the face of her teacher. S he would like to call all her dearfriends and look long into their faces. A nd look long upon a baby face to know the innocent beauty. A nd read the books which she already read. DAY ONE

She would take a long walk in the woods and intoxicate her eyes on beauties of nature. She would stay near the farm and see Men living close to the soil. See the artificial light, which man had created.

O n second day, she would like to see the sunrise. S he would like to go New York museum, where the past is condense with present. DAY TWO

She would like to see the Metropolitan museum of Art. She would like to spend the time in the theater, there she would like to see hamlet, Joseph Jefferson,etc..

On third day, she would like to see forest hills, trees, flowers, and the different activities upon the river. She would like to see New York towers, and stand near the busy street to know the life of people. DAY THREE

S he would like to see the women’s dresses, styles. T hen she would go to slums, factories, parks, foreign quarters. A t the last she would again go to theater, to a hilariously funny play.

Leela’s Friend

 Rasipuram Krikhnaswmi Narayanaswami ( )  R.K. Narayan is among the best known Indian novelists.  He was born in Madras on 10 th Oct,  He began writing career with Swami and Friends in  His other works are:  The Bachelor of Arts (1937)  The dark room (1938)  The English Teacher(1945)

Malgudi is a fictional, semi-urban town in southern India. ‘Malgudi Days’ is an Indian television series based on the works of R.K. Narayan.

Leela is 5 years old cute girl. Her mother’s name is Kamala Her father’s name is Sivasanker. She likes to listen stories at her bedtime. She likes to play with her servant Sidda.

Sidda is servant but he is a tidy and honest man. He is given two meals a day and four rupees a month. In return he needs to wash clothes, tend a garden and chop wood.

Leela Friend is a story of a 5 years old girl, Leela and her servant, Sidda. Mr. and Mrs. Sivasanker wanted a servant for their house hold work. In that moment, they noticed Sidda near their gate. When Mr. Sivasanker was standing in front of the Veranda.

Sidda approached Mr. Sivasanker. After several questions, Sidda was appointed as a servant in their house. He has done each and every house hold work and also become a very good friend of Leela. One day, Leela and Sidda went to the market and came back to home where Leela’s mother noticed that Leela lost her gold chain. Leela’s mother asked various questions both Sidda and Leela. Her mother blames Sidda that he has stolen Leela’s chain. At once, Sidda left the home without informing anyone. Then, Leela’s parents lodge complaint to the police about Sidda. Afterwards, police caught hold Sidda and put into jail.

One day, Leela’s mother was cooking then she found the chain in the tamarind pot in the Kitchen. Leela’s parents were sorry about this incident.

One should never blame others without knowledge of anything. Moral

Thank you

“The process involved with identifying, analyzing, and responding to risk. It includes maximizing the results of positive risks and minimizing the consequences of negative events”

Project problems can be reduced as much as 90% by using risk analysis Positives: – More info available during planning – Improved probability of success/optimum project Negatives: – Belief that all risks are accounted for – Project cut due to risk level

Risk Tolerance – The amount of acceptable risk Risk Adverse – Someone that does not want to take risks Risk Factors – Probability of occurrence – Impact of event – Range of outcomes – Timing of event

Use the six risk management processes – Risk Management Planning – Risk Identification – Qualitative Risk Analysis – Quantitative Risk Analysis – Risk Response Planning – Risk Monitoring and Control Risk Management Planning Risk Identification Qualitative Risk Analysis Quantitative Risk Analysis Risk Response Planning Risk Monitoring and Control

Methodology – Approach, tools, & data Roles & Responsibilities Budgeting – Resources to be put into risk management Timing – When and how often Risk Categories – Risk Breakdown Structure (RBS) Definitions – Risk probabilities and impact

Probability and Impact Matrix Stakeholder tolerances Reporting formats Tracking

Project Technical Limited Design Time Specifications Adherence Organizational Funding Prioritization Resource Availability Project Management Estimates Scheduling Communication Lists categories and subcategories where risks may arise

Project Scope Statement Enterprise Environmental Factors Organizational Process Assets Risk Management Plan Risk Register  Documentation Reviews  Information Gathering Techniques  Checklist Analysis  Assumption analysis  Diagramming techniques Inputs Outputs Tools & Techniques Risk Management Planning Risk Identification Qualitative Risk Analysis Quantitative Risk Analysis Risk Response Planning Risk Monitoring and Control Project Management Plan

Risk Management Planning Risk Management Plan Organizational Process Assets Project Scope Statement Risk Register Risk Register (UPDATED)  Risk probability and impact statement  Probability and impact matrix  Risk data quality assessment  Risk categorization  Risk urgency assessment Inputs Outputs Tools & Techniques Risk Management Planning Risk Identification Qualitative Risk Analysis Quantitative Risk Analysis Risk Response Planning Risk Monitoring and Control

Quantitative Risk Analysis Risk Management Plan Organizational Process Assets Project Scope Statement Risk Register Risk Register (UPDATED)  Data gathering  Quantitative risk analysis and modeling Inputs Outputs Tools & Techniques Risk Management Planning Risk Identification Qualitative Risk Analysis Quantitative Risk Analysis Risk Response Planning Risk Monitoring and Control Project Management Plan (Schedule & Cost Plans)

Analyze numerically the probability and consequence of each risk Monte Carlo analysis popular Decision Tree analysis on test – Diagram that describes a decision and probabilities associated with the choices Expected Monetary Value Analysis (EMV)

Risk Management Plan Risk Register Risk Register (UPDATED)  Strategies for negative risks or threats  Strategies for positive risks or opportunities  Strategy for both threat and opportunity  Contingent response strategy Inputs Outputs Tools & Techniques Risk Management Planning Risk Identification Qualitative Risk Analysis Quantitative Risk Analysis Risk Response Planning Risk Monitoring and Control Project Management Plan (UPDATE) Risk-related contractual agreements

Negative Risks (or Threats) – Avoid – Transfer – Mitigate – Acceptance Positive Risks (or Opportunities) – Exploit – Share – Enhance – Acceptance

Approved Change Requests Risk Management Plan Risk Register Work Performance Information Risk Register (UPDATED)  Risk reassessment  Risk audits  Variance and trend analysis  Technical performance measurement  Reserve analysis  Status meetings Inputs OutputsTools & Techniques Risk Management Planning Risk Identification Qualitative Risk Analysis Quantitative Risk Analysis Risk Response Planning Risk Monitoring and Control Performance Reports Requested Changes Recommended Corrective Actions Recommended Preventive Actions Org Process Assets (Update) Project Management Plan (Update)

Risk Management Planning – New Risk ID – Develop categories & types Risk Qualitative – Probability & Impact Analysis Risk Quantitative – Decision Tree, EMV, Monte Carlo Risk Response – Mitigation & contingency plans Risk Monitoring and Control – Recurring evaluations Risk Management Planning Risk Identification Qualitative Risk Analysis Quantitative Risk Analysis Risk Response Planning Risk Monitoring and Control

Thank you

India’s Contribution to World Unity

Arnold Joseph Toynbee CH (14 April 1889 – 22 October 1975) was a British historian, philosopher of history, research professor of International History at the London School of Economics and the University of London and author of numerous books

Toynbee was a leading specialist on international affairs during 1918–1950. He is best known for his 12-volume A Study of History (1934–61), through which he examined the rise and fall of 26 civilizations in the course of human history, and he concluded that they rose by responding successfully to challenges under the leadership of creative minorities composed of elite leaders

He gave a lecture on the human values to the Indian people. In that lecture he appreciated Indian attitude towards life and approach to the handling of human affairs

Indian people’s freedom and rancor impressed and touched him deeply. Though there are situations where the Indian people are forced to struggle with other people, Indians never have the hatred towards their adversaries

. Gandhiji made it impossible for the Britishers to go on ruling India and made Britishers to withdraw without disgrace. Through this Gandhiji helped not only India but also British. He stopped the struggle to not to take a violent form

Non- violent revolution is a characteristic Indian accomplishment. After its success, it has found a new field of action in India’s domestic life. Bhoodan movement is one among them. In 1945 the atom bombs were dropped on Hiroshima and Nagasaki.

Now we are all living in the atomic age. In the hurricane of annihilating material power, mankind will not be able to save itself from self destruction unless they practice non violence in their relations.

A spirit of non violence is a state of feeling inspired by a moral ideal. It is a belief that there is more than one approach to truth and to salvation. This broad minded approach to reality is characteristic of India.

Toynbee also quoted that we are all living in an age in which technology has annihilated distance. Though everyone is physically neighbors, but psychologically strangers to each others. Mutual destruction depends on how we are going to react.

We have to love our neighbors as precious members of the human family, which is now exposed to the common danger of being wiped out by atomic warfare. That’s the reason India’s conspicuous achievement of variety in unity is of world wide importance.

Even Gandhi had a vast amount of daily business to transact. yet he was never too busy to withdraw temporarily from business affairs for recurrent periods of contemplation. His practice on this point is characteristic of the Indian tradition.

About the Author: William Sydney Porter (1862 – 1910), known by his pen name O. Henry, was an American writer. O. Henry's short stories are known for their wit, wordplay, warm characterization, and clever twist endings. Most of O. Henry's stories are set in his own time, the early 20th century. Many take place in New York City and deal for the most part with ordinary people.

Sudie & Johnsy : Green which village is an old town where people enthralled by paintings and arts. At the topmost floor of a squeaky three-story building lived Sue and Johnsy. Johnsy’s full name was Joanna and Sudie fondly called Sue.

They met at a restaurant where they found out that they share the same interests when it comes to art and food. While Sue belongs to Maine, Johnsy belongs to California. They set up a joint studio.

Six months after Sue and Johnsy started with their joint studio, Johnsy was sick with pneumonia, like others in their town

She had very little chance to live, and Sue was saddened. The doctor informs Sue that Johnsy has only one chance in ten and that one chance is for her to have a strong desire to live. Medicine can cure only half the disease and the other half depends on the will power of the patient.

On that rainy November day, Johnsy was staring through the window watching leaves fall from a vine on the opposite building wall.

Johnsy said that if the last leaf on the Ivy vine fell, she would pass away. Her dream of painting the Bay of Naples would not be fulfilled.

Sue went on to do an art piece, while she requested Johnsy not to look at what she was painting. She preceded and called Behrman who protected them like their watch dog.

Behrman: Behrman was an old painter staying in Greenwich Village, hoping to pain his masterpiece one day. For twenty five years he had been trying to do it, but he did not begin it yet. He had a long beard like that of Moses.

For forty years he had been painting without achieving anything. He was a failure in art. He was earning a little money by serving as a model to young artists. He used to drink gin excessively. He ridiculed Johnsy for her idiomatic imaginations.

In spite of his old age, he braves a storm one night to paint a leaf on the wall — a leaf that will never fall

That night, during a bad storm destined to tear the last leaf from the tree, Old Behrman, regardless of the cold, wet night paints a vivid leaf on the outdoor vine to restore the dying Johnsy's hope to live. The last leaf ignited Johnsy's life again.

Johnsy was light and fragile like a leaf. The next morning she saw the last leaf intact. It did not fall. The next day, the last leaf is still on the vine

And, the next day, it's still there. She found a new life and asked for some broth and milk. Johnsy begins to improve. The doctor visits and gives her a much better chance of survival

But, he lets her know that the old man downstairs is now stricken with pneumonia. They found Behrman in his room sick, wet, and cold. Outside were a ladder and his palette of paints where he had painted a single leaf on the wall.

It was the last leaf that had given hope to the sick girl Johnsy which had given her the will to live. However, old Behrman died of pneumonia during the night.

The painted leaf that saved Johnsy was his master piece. The rain and the snow caused in him pneumonia resulting in his death.

Conclusion: Sue instructed Johnsy to look at the window, and ask her why she thinks that the last leaf never fell. It never fell because it was Behrman's masterpiece, and he painted it the night the last leaf fell.

The Last Leaf speaks highly of the sincere lasting friendship just as the evergreen ivy leaf, and the noble spirit of selfless sacrifice. It is a symbol of sacrifice like the cross on which Jesus was crucified in order to save the sinners.

Speech By N.R.Narayana Murthy

Nagavara Ramarao Narayana Murthy D.O.B: 20/08/1946 E ARLY S TUDIES : Mysore M.Tech: IIT, Kanpur Co-founder :Infosys CEO:Infosys CHAIRMAN:Infosys: Additional Director: from 2013 Father of Indian IT Sector Padma Vibhushan & Padma Shri 3 RD Convocation Address at JNTUH, Hyderabad on 7/5/2012

 et-now/daily/we-have-to-create-jobs- to-make-india-economically-strong- murthy/videoshow/ cms. . As I stand here, I see an extraordinary India. Never before in the last several hundred years did India receive respect from the world community like she does today. Never before did the world think India had something to contribute to the global community other than spices. Our economy is growing at more than 7 percent for the last three years, highest since India has become the software development centre of the world. Our foreign exchange reserves are around $300 billion. A recently published OECD report notes that India has created the maximum number of jobs among the emerging economies.

Cairo university June 4,2009

He gave his personal touch to islams N.R.Narayana Murthy emphasizes that the dreams of the founders of the nation can be realized only by maintaining the idealism, confidence, hope, energy and enthusiasm of every Indian. He hopes that thirty years from now the situation will be different. The people will have faith in the country. They will be respected for their achievements. We can wipe off the tears of the poorest child as Mahatma Gandhi desired. By driving away the darkness around us, we can make India a better country for all people.

Extraordinary Aspects of India: The extraordinary India that N.R.Narayana Murthy sees has many aspects. For the first time in several hundred years India has received respected from the world community. The world has realized that India has something to contribute to the global community. Indian economy is growing at 7 percent which is the highest rate since India has also become the software center of the world.

Bright, idealistic and confident youngsters are becoming hopeless, diffident, self-seeking and unhappy by the time they reach forty years of age. The Indian political system and environment must be blamed for this situation. More than 200 million Indians do not have safe drinking water. About 750million Indians do not have sanitation facilities. Our politicians keep the people poor, illiterate, and helpless. In the Human Development Index, India is ranked low, but we rank high in corruption. Indian’s record in primary and higher education is pitiful. The worst thing is that our environment is making like this hence this way a great nation cannot be built. The Dark Side of India:

Conclusion: In order to achieve positive transformation and make India a better and happy place, a few inputs are necessary. First of all, the people must identify themselves as Indians and rise above their narrow attachments to their states, religions and castes. These are narrow domestic walls. Only merit must be taken into consideration. Whatever the role people get, they must play it with enthusiasm. The people must inculcate strict discipline.

Conclusion : They must get rid of their biases. They must realize that the interests of the nation are foremost. They must lead others by personal example. He prays to God to give the people the required strength, determination and character to transform India into a successful nation. He was discussing exciting new developments in the field of computer science with a large group of students and how such developments would alter our future. He was articulate, passionate and quite convincing.

What is Physical Activity Physical activity Bodily movement produced by skeletal muscles that results in an expenditure of energy Physical fitness A measure of a person's ability to perform physical activities that require endurance, strength, or flexibility. Regular physical activity A pattern of physical activity is regular if activities are performed in some order CDC,1997

“Physical activity is something you do. Physical fitness is something you acquire, a characteristic or an attribute one can achieve by being physically active. And exercise is structured and tends to have fitness as its goal" Anonymous

Spectrum of Physical Activity and Health Physically Fit Physically Active Physically disabled LaPorte RE: Am J Epidemiol Oct;120(4): LaPorte RE: Am J Epidemiol Oct;120(4):507-17

Differences between Exercise and Sport Exercise It’s a form of physical activity done primarily to improve one’s health and fitness. Sports Is complex, institutionalized, competitive and these very characteristics works against moderate and rhythmical exercise. CDC 1999

Common Reasons Not To Exercise I don’t have the time I don’t like to sweat I’ll look silly It hurts I don’t know what to do It’s not important

Do you know? 13.5 million people have coronary heart disease. 1.5 million people suffer from a heart attack in a given year. 250,000 people suffer from hip fractures each year. Over 60 million people (a third of the population) are overweight. 50 million people have high blood pressure. (WHO, 2003)

Do you know that …… Childhood obesity has reached epidemic proportions in most part of the world Children are eating more and exercising less. Time spent watching television or using computers This lack coupled with poor dietary habits has led to significant increases in the number of children with Type II diabetes and predisposition to hypertension, coronary artery disease and others

All of these can be Prevented by Regular Physical Activity !!!

How Physical Activity Impacts Health Helps control weight. Reduces feelings of depression and anxiety. Helps build and maintain healthy bones, muscles, and joints. Reduces the risk of developing colon cancer. Helps reduce blood pressure in people who already have high blood pressure. Causes the development of new blood vessels in the heart and other muscles. Enlarges the arteries that supply blood to the heart. WHO 2002

Health Risk of Physical Inactivity Leading causes of disease and disability associated with physical inactivity 1.Coronary Heart Disease (CHD) 2.Stroke 3.Obesity 4.Type II Diabetes 5.Hypertension 6.Colorectal cancer 7.Stress and Anxiety 8. Osteo-arthritis 9. Osteoporosis 10.Low back pain

What Can Exercise do for You? Reduce the risk of the three leading causes of dealth: Heart Disease, stroke, and cancer Control or prevent development of Disease Enhance Mental abilities Improve Sleeping Habits and Increase Energy Levels Lift Depression and Help Manage stress Control weight, improving self-image, Appearance and health

Exercise & Cardiovascular Disease FACT Sedentary lifestyle is a risk factor for CVD, according to the American Heart Association Exercise reduces Blood Pressure – High blood pressure (above 140/90) is the main cause of Heart Attack and Stroke Exercise prevents Atherosclerosis (clogged arteries) – Exercise reduces cholesterol plaques that clog arteries and can lead to stroke and heart attack WHO 2002

Exercise and Cancer The Basics – Exercise helps to prevent obesity, a major risk factor for several types of cancer – Exercise enhances immune function – Exercise activates antioxidant enzymes that protect cells from free radical damage WHO 2002

Exercise and Diabetes Increase insulin sensitivity Control blood glucose Control Weight/Lower body fat Reduce risk of cardiovascular disease WHO 2002

Exercise and Depression Exercise can help prevent depression. In fact, recent studies have shown that exercise was found to be just as effective (despite a slower initial response) as antidepressant medication for treatment of depression. – Exercise reduces health problems, making you feel better – Exercise helps you sleep better – Exercise controls weight, enhancing self-esteem WHO 2002

Exercise and Your Mind Short-term benefits: – Boost alertness (possibly by triggering the release of epinephrine and nor epinephrine) – Improve memory – Improve intellectual function – Spark creativity Long-term benefits: – Exercise has been shown to slow and even reverse age- related decline in mental function and loss of short-term memory A report of Surgeon general, Physical Activity and health, 1996

Opportunities for Physical Activity At work For transport In domestic duties In leisure time The majority of people do very little or no physical activity in any of these domains

Getting Started….Setting Goals What will motivate you? – Think about your reasons for exercising – Are your goals important enough to keep you motivated long-term? Think short-term and long-term – How will you benefit from your fitness plan day-to-day? – In 1 year? In 5 years? In 10 years?

Before You Start... If you are over 40 or have health problems (heart disease, high blood pressure, diabetes, obesity, muscle or joint problems) see a physician before beginning exercise Be informed – Learn as much as you can about exercise by reading and talking to other people – Learn safety precautions before you do any exercise

Fitness Equipment / Safety Buy Appropriate SHOES Wear Comfortable Clothing TOO HOT! TOO COLD! Run and Walk with a Friend More fun, safer, with a physical and mental support system Night Time: stay to the well lit areas Select activities that are fun ……….. To YOU!

Get Moving! Components of an exercise program – Aerobic Activity – Strength Training – Flexibility Training Use an exercise log to help you plan and keep track of your exercise program WHO 2002

Aerobic Activity Definition Continuous movement that uses big muscle groups and is performed at an intensity that causes your heart, lungs, and vascular system to work harder than at rest Cardio respiratory Fitness is built through aerobic exercise Aerobic exercise conditions and strengthens our heart, respiratory system, muscles, and immune system CDC physical activity report 1999

Types of Aerobic Exercise Outdoor Activities – Walking – Jogging/running – Bicycling – Swimming – Basketball – Soccer – Jumping Rope Indoor Activities – Treadmill machine – Stair climbing machine – Stationary bike – Elliptical trainer – Rowing machine – Aerobics, boxing...

Strength Training Definition Muscle work against resistance that improves strength and endurance – Strength allows us to move, and endurance allows us to perform work over time Muscles = 40% of our lean body mass Use it or lose it: unused muscle disappears (atrophy)

Types of Strength Training Free Weights – use of dumbbells and/or bars with weights on the ends – involves balance and coordination; useful for enhancing function in daily activities and recreational sports – Bonuses: convenient, cheap, and provides a wide variety of exercises that work several muscle groups together Your body, your weight – The most convenient form of resistance exercise – Pushups, pull-ups,. Lunges, squats….

Flexibility Training Flexibility = The ability to move a joint through its range of motion – We lose flexibility with disuse and aging Benefits – Decreased chance of muscular injury, soreness, and pain – Helps prevent and reduce lower back pain – Improves joint health (tight muscles stress our joints) Activities stretching, yoga, pilates, tai chi

How Much and How Hard? Frequency: 3-5 days per week – Aerobic exercise: a minimum if 3 days a week are necessary to reach most exercise goals and minimize health benefits – Strength training: a minimum of 2 days per week – Flexibility training: a minimum of 3-5 days per week Duration – Aerobic: minutes of continuous aerobic activity – Strength: 1-3 sets of 8-12 repetitions – Stretching: Stretch all muscle groups and hold positions for seconds

Timing Questions What time of day is best? – Choose the most convenient time for your schedule – Choose a regular time--the same time every day – Timing may depend on the activity you choose Can I eat before exercise? – It is best not to eat a meal for 2 hours beforehand – Be sure to drink plenty of water before and during exercise Should I exercise when I’m sick? – No, especially if you have a fever

Exercise for people with special needs People with disabilities are less likely to engage in regular moderate physical activity than people without disabilities, yet they have similar needs to promote their health and prevent unnecessary disease Exercise is for everyone!!!!!!! Individuals who have physical disabilities or chronic, disabling conditions such as arthritis can improve muscle stamina and strength with regular physical activity

Exercise for people with special needs People with disabilities should first consult a physician before beginning a program of physical activity to which they are unaccustomed Provide community-based programs to meet the needs of persons with disabilities. Ensure that environments and facilities conducive to being physically active are available and accessible to people with disabilities, such as offering safe, accessible, and attractive trails for bicycling, walking, and wheelchair activities. "You don't stop exercising because you grow old. You grow old because you stop exercising." Anonymous

Exercise for Women in developing countries There has been several studies which have shown that less emphasis is given to exercise especially in women There has been several studies which have shown that less emphasis is given to exercise especially in women The reasons are several and most important one is awareness. The reasons are several and most important one is awareness. Women sports are not encouraged in most of developing countries Women sports are not encouraged in most of developing countries There is stigma that women should not be involved in outdoor sports There is stigma that women should not be involved in outdoor sports

Exercise is for everyone There is need for awareness for physical fitness in developing countries Exercise is not only for men but for everyone With commitment, opportunities can be developed. Even shopping malls provide opportunities for fitness walking CDC 1997

Health Risks of Physical Activity Most musculo-skeletal injuries sustained during physical activity are likely to be preventable Injuries sustained during competitive sports have been shown to increase the risk of developing osteoarthritis Serious cardiac events can occur with physical exertion. T he overall benefit of regular physical activity is lower all-cause mortality

Injury Prevention – exercise regularly – gradually increase intensity – rest between sessions – warm-up and cool down – stay flexible – don’t exercise when sick – don’t exercise when muscles are fatigued and straining – know proper form for any activity you do Caring for Injuries – Rest: stop immediately – Ice: apply immediately and repeat every few hours for minutes – Compress: wrap injured area with elastic bandage – Elevation: raise injured area above heart – After 2 days, apply heat if there is no swelling – Gradually ease back into activity when pain is gone

Summary Physical inactivity is one of the top 10 leading causes of death and disability in the developed world Exercise improves our body and minds Even moderate exercise has many health benefits It is important to set fitness goals that are realistic and meaningful for you It takes time to make fitness part of a lifestyle, and we will all have ups and downs in following our exercise programs Exercise feels good!

“The first wealth is health." Ralph Waldo Emerson