Health - Enhancing Physical Activity Lesson

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1. HEALTH-ENHANCING PHYSICAL ACTIVITY

2. HEALTH

3. HEALTH It is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

4. HEALTH The origin of the word ‘health’ from the Old English was ‘ hal ’ or ‘hale’ which means whole, sound, or well. In order to preserve and optimize health, you must assume responsibility for this process. This entails making a deliberate choice about your lifestyle.

5. Life STYLE One’s life style or ‘what a person does’ is well within one’s control. Evaluating your current lifestyle and its consequences through the Healthy Lifestyle Assessment will be necessary first step toward being responsible for your health.

6. HEALTH ASSESSMENT Conducting a health assessment is different from taking diagnostic test. It helps you find out whether you have a disease or a health condition despite the absence of apparent symptoms. Meanwhile a diagnostic test is taken by one who already has symptoms or signs of a disease.

7. FACTORS THAT INFLUENCE HEALTH

8. FACTORS THAT INFLUENCE HEALTH

9. BEHAVIORS Includes one’s diet, physical activity, sleep pattern, and stress management, can significantly impact health outcomes.

10. GENETICS AND GENDER Determine an individual’s susceptibility to various health conditions.

11. SOCIAL AND ECONOMIC ENVIRONMENT Determines one’s access to healthcare, nutrition, education, and social services, among others. It also cover’s one’s social support networks, employment, and income.

12. PHYSICAL ENVIRONMENT Determines one’s access to safe living conditions.

13. HEALTHY HABITS IN IMPROVING QUALITY OF ONE’s LIFE

14. SLEEPING HABITS

15. SLEEPING HABITS Eight to Ten hours of sleep a night is recommended. Both quantity and quality of your sleep contribute to how you feel and function during the day.

16. SLEEPING HABITS A restful sleep impacts your energy level during the day and keeps you alert. Habitual sleep deficits negatively impact your mental functioning, mood, and inevitably, your health.

17. SLEEPING HABITS Sleep deprivation decreases your reaction time, increases irritability, and causes hormonal and metabolic changes that parallel the aging process. Inadequate sleep impairs your immunity and increases your risk for obesity, hypertension, and depression.

18. SLEEPING HABITS Sleep deficits also directly relate to fatigue which in turn can result to injuries. Significant sleepiness during the day suggests that your body needs more and/or better sleep.

19. SLEEPING HABITS Regular participation in physical activity as well as moderately intense aerobic activity three hours before your bedtime is associated with improved sleep.

20. EATING HABITS

21. EATING HABITS Healthy eating means making choices about what you eat for the purpose of providing our body with nutrients that improved or maintain good health. It essentially involves eating the right kinds of food in the right amounts in accordance with experts’ recommendation.

22. EATING HABITS Both quality and quantity of foods are central not only to the prevention of disease, but proper nutrition also forms the foundation for physical activity.

23. EATING HABITS NUTRITION Provides the fuel for physical activity, and the essential elements that repair existing cells. It promotes the growth of new tissues and provides the material for our bones and muscles.

24. EATING HABITS Adequate water intake keeps you hydrated before, during, and after a physical activity. Avoiding dehydration can prevent heat disorders and heat illness because water and fluids are essential to maintaining body temperature.

25. EATING HABITS Healthy eating is going to be a struggle though because the reality is that healthy choices are not always easy. The important thing is that you made a choice to be actively engaged in adopting healthy eating habits and a physically active lifestyle.

26. STRESS MANAGEMENT

27. STRESS MANAGEMENT Hans Selye coined the word ‘stress’ which he defined as “the nonspecific response of the body to any demand made upon it”. This nonspecific response, which he termed the General Adaptation Syndrome or GAS

28. STRESS MANAGEMENT STRESSORS Events that disrupt this homeostasis or equilibrium. Our reaction to this stressors is referred to as the stress response, or stress.

29. STRESS MANAGEMENT Stress includes both mental reaction (stressor) and a physical reaction (stress response).

30. COMMON STRESSORS AMONG STUDENTS Exams Grades Deadlines Procrastinations Traffic Unfair or demanding teachers

31. PHYSICAL SYMPTOMS Headaches Neck and Back pains Upset stomach and indigestions

32. Psychological SYMPTOMS Inability to concentrate Anger and Hostility Restlessness and Worry Insomnia and Frustration

33. TYPE OF STRESS

34. DISTRESS Negative stress Produces suffering and anxiety

35. EUSTRESS Positive stress Motivates us to produce helpful outcomes which in turn fulfills us.

36. ACUTE STRESS Typically happens quickly and fades once the situation or circumstance has passed. Associated with reduced concentration, decreased memory, poor self-control, and low self-esteem.

37. CHRONIC STRESS Prolonged exposure to a stressor can wear down both the mind and the body resulting in weakened immunity and increased susceptibility to cardiovascular disease, obesity, and disorders of the digestive system.

38. PHYSICAL ACTIVITY HABITS

39. PHYSICAL ACTIVITY HABITS Helps in the prevention, delay, or management of noncommunicable diseases and promotes weight prevention, muscle and bone strength, better sleep, mental health, and overall well-being.

40. PHYSICAL ACTIVITY HABITS Just like healthy eating, we may already know the health benefits that result from physical activity participation, yet we struggle with it.

41. PHYSICAL ACTIVITY HABITS You might think that physical activities that constitute your daily routine such as climbing a flight of stairs, lifting your books and backpack, standing while waiting in line, walking to and from your classes, public commuting, and performing house chores are sufficient.

42. PHYSICAL ACTIVITY HABITS It is only through moderately intense activities, such as exercises and playing sports has significant impact on your health.

43. WELLNESS

44. WELLNESS The notion of wellness evolved from the contemporary concept of health – that it is a dynamic process based on self-responsibility. The term was first used by Halbert L. Dunn who published a small booklet entitled High Level Wellness in 1961.

45. WELLNESS Dunn described it as a disciplined commitment, for wellness was a process of change or growth in one’s level of functioning that was largely determined by the decisions we make about how to live with our lives.

46. WELLNESS It was only at the end of the 20 th century when the concept of wellness gained popularity. It became dominant once people realized that physical fitness, although it can improved quality life, was not sufficient to lower the risk of disease and ensure health.

47. WELLNESS REPRESENTATION Change in behavior to positive habits. A constant and deliberate effort to stay healthy and maximize one’s potential. A way of life determined by personal choice.

48. WELLNESS However, it does not assume you live free of disease or disability. You can achieve a sense of fulfillment, satisfaction, and happiness by coping with your daily challenges and being consciously aware of what you can become within the framework of your own unique capabilities.

49. PHYSICAL ACTIVITY AND SEDENTARY BEHAVIORS

50. PHYSICAL ACTIVITY is any bodily movement produced by our skeletal muscles that requires energy expenditure above that of rest. It can be viewed as a behavior that ranges from minimal to maximal movement.

51. PHYSICAL ACTIVITY It should not be mistaken for exercise. Exercise is a form of physical activity that is structured, repetitive, and planned for the purpose of improving or maintaining one or more fitness components.

52. SEDENTARY Used to described a range of inactive behaviors. The word sedentary , from the Latin verb sedere , means to sit and is a helpful reminder that sedentary behaviors usually involved sitting.

53. 2010 Philippine NATIONAL GUIDELINES ON PHYSICAL ACTIVITY

54. 2010 Philippine NATIONAL GUIDELINES ON PHYSICAL ACTIVITY The physical activity prescriptions for the 13-21 y/o age group (adolescent to young adults) are based on four different forms of physical activity. Active Daily Task Programmed Physical Activity High Impact Play Muscle Strengthening and Flexibility

55. four different forms of physical activity. ACTIVE DAILY TASKS Includes active travel, house and school chores. Programmed Physical Activity At least 40 minutes of fitness exercise, rhythmic or sports activities.

56. four different forms of physical activity. High Impact Play At least 20 minutes of sustained vigorous physical activities resulting in rapid breathing such as brisk walking , jogging, and dancing.

57. four different forms of physical activity. Muscle Strengthening and Flexibility Two or three times a week of activities that build muscle and bone strength and flexibility such as weight-bearing calisthenics and other load-bearing exercises involving major muscle groups.

58. THE FILIPINO ACTIVITY PYRAMID (PASOO 2000)

59. THE FILIPINO ACTIVITY PYRAMID (PASOO 2000)

60. THE FILIPINO ACTIVITY PYRAMID (PASOO 2000) MINIMALLY Sit/lie around, be a couch potato, indulge in computer games and surfing (0.03 Kcal/min/Kg BW).

61. THE FILIPINO ACTIVITY PYRAMID (PASOO 2000) OFTEN Leisure activities: go mall strolling, play golf, go bowling (0.04-0.09 Kcal/min/Kg BW). Exercise for strength and flexibility: stretching, yoga, tai chi, resistance training (0.04-0.12 Kcal/min/Kg BW)

62. THE FILIPINO ACTIVITY PYRAMID (PASOO 2000) REGULARLY Aerobic Exercise: brisk walking, running/jumping, bicycling, aerobic dancing, swimming (0.06-0.23 Kcal/min/Kg BW)

63. THE FILIPINO ACTIVITY PYRAMID (PASOO 2000) REGULARLY Recreational Activities: Ballroom dancing, badminton, basketball, softball, tennis, piko , sipa , patintero (0.05-0.14 Kcal/min/Kg BW)

64. THE FILIPINO ACTIVITY PYRAMID (PASOO 2000) HABITUALLY Day-to-Day Activities: Taking the stairs, taking longer routes, walking, taking stretch breaks, doing household chores, running errands, grocery shopping (0.04-0.10 Kcal/min/Kg BW)

65. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE

66. BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Lack of Time Social Influence Lack of Energy Lack of Motivation Fear of Injury Lack of Skill Lack of Resources Weather Conditions, Travel, or Vacation

67. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Lack of Time Identify your free time. Do this by monitoring your daily activities for one week. Identify at least three 30-minute time slots you could use for physical activity.

68. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Lack of Time If you can’t seem to find time for physical activity, make time for it instead. Schedule them into your daily routine. For example, organize your school activities around physical activity, exercise while you watch TV, park farther away from your destination, take the stairs instead of the elevator, and commute to school instead of traveling by car.

69. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Lack of Time Select activities that require only a short time such as walking, stairclimbing, or jogging.

70. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Social Influence Explain your interest in physical activity to your friends and family, Ask for their support.

71. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Social Influence Invite your friends and family members to exercise with you. You can also exercise with friends who are of the same fitness level as you are. Make exercise or playing sports a social activity.

72. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Social Influence Develop new friendships with physically active people. Join a physical activity-based group (e.g. hiking club, tennis club, etc.)

73. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Lack of Energy Convince yourself that if you give it a chance, physical activity will get you in shape and increase your energy level. Try it. Schedule physical activity for a few times a day or a week when you feel energetic.

74. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Lack of Motivation Play ahead. Pack your exercise clothes in your bag. Ask your friends or family members to remind you about it. Invite family members or a friend to exercise with you on a regular basis and write it on your calendars. Sign up for a gym class.

75. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Fear of Injury Learn how to warm up and cool down properly. Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.

76. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Fear of Injury Observe the MFIT (mode, frequency, intensity, and time of exercise) principles. Be fit first in order to play a sport.

77. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Lack of Skill Select activities that you are already skillful at, or those that require no new skills, such as walking and jogging. Find a friend or engage the services of a trainer to teach you some new skills. Take or sit-in a PE class to develop new skills.

78. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Lack of Resources Select activities that require minimal facilities or equipment, such as walking, jogging, jumping, rope, or calisthenics. Identify the inexpensive and convenient facilities that are available to you (school facilities, community, or public parks, and sport complex).

79. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Weather Conditions, Travel, or Vacation Develop a set of regular activities that can be performed indoors such as indoor cycling, treadmill running, aerobic or cardio workouts on video, dancing, rope skipping, and weight training.

80. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Weather Conditions, Travel, or Vacation Take advantage of outdoor activities while on vacation (swimming, biking, hiking or trekking, kayaking). Walk the halls and climb the stairs in hotels. Workout in their gym facility or swim in the hotel pool, if any.

81. OVERCOMING BARRIERS TO PHYSICAL ACTIVITY AND EXERCISE Weather Conditions, Travel, or Vacation Exercise with kids or younger siblings – go for a walk together , play tag, or other running games.