Module 5 – Fitness & Flexibility

Module Aim

To create an awareness of the importance of exercise in maintaining a healthy back.

 

At the end of this module you will be able to:

  • Explain what fitness and exercise is.
  • Explain the benefits of exercise and being fit and flexible.
  • Explain the importance of nutrition in back care.
  • List basic stretching exercises.

Fitness: Ability to perform tasks without being under pressure.

 

Exercise: Physical activity performed to improve fitness.

 

Benefits of Exercise

  • Allows you to work more efficiently.
  • Helps prevent injury.
  • Improves both physical and mental health.

Elements of Fitness

Exercise increases:

Regular exercise helps you to be S.A.F.E.

Stretching Exercise Examples

  • It is important to stretch out before exercising so your muscles are not too tight.
  • This can help reduce the risk of injury.
  • Here are some examples of exercises to relieve back pain.

Exercises to Relieve Back Pain

  • Bird dog
  • Thoracic extension stretch
  • Standing hamstring stretch
  • Cat-cow stretch
  • Back extension
  • Knee to chest stretch
  • Swimming

Nutrition

What is Nutrition?

  • Nutrition is the process of taking in food and using it for growth, metabolism and repair.

What are the food groups?

  • Fruit and Vegetables, Carbohydrates, Dairy, Protein and Fat.

What are they for?

  • Hydration, Bones and Muscle repair.

Important Minerals

Important as they form the structural framework of the body.

  • Calcium - from the dairy group.
  • Magnesium - leafy green vegetables group.
  • Phosphorous - meat, poultry & fish group.
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