1. Health - definition Anyone? 1

2. What affects health? diseases stress diet physical activity friends/enemies family 2

3. Physical activity Exercise: Any kind of muscular work that requires more energy than resting. Four main aspects: Intensity, duration, frequency, type Fitness: Synonym for merits/features people possess, which enable them to do physical work (endurance, strength, flexibility, coordination) Training: Systematic, purposeful, regular exercise aiming at maintaining or improving fitness, in one or more ways. 3

4. Exercise - intensity Low intensity "exercise": Resting, low energy usage (car-addicted (overweight) office workers, sedentary people) Moderate intensity exercise: Energy expenditure 3- 6x rest (brisk walking, gardening, house cleaning - oh yes!, easy jogging/cycling/swimming High intensity exercise: >6x more energy than rest - now you´re working out some sweat! Snow- shuffling (parents, money!), mountaineering, cross- country skiing, running 4

5. High intensity training 5

6. Recommendations (Iceland) Children/adolescents: At least 60 min medium- high intensity exercise daily. Max. 2 h computer/screentime a day Adults: Medium intensity exercise at least 30 min/day Elderly: Same as adults. Strength training important (prevents falls) 6

7. Low intensity training 7

8. Exercise and public health Lowers risk: Heart disease, Stroke, obesity, diabetes (high blood sugar), colon cancer, breast cancer, depression, falls in the elderly Strengthens musculoskeletal system Can you think of any drug with such versatile effects? Exercise probably the only one.... 8

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11. So what can you do? Use your feet, save the car (school, work) Take the stairs, elevators suck anyway Work in the garden, clean the house. Seriously Run Forrest, run Mend your bike and use it Go for a swim Pump some iron 11

12. Physical activity is the single best way to maintain and improve health in all three aspects, mental/physical/social Exercise is not reserved for tanned, muscular 20 year olds in fashion outfits Stay fit, live long and healthy 12

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