Physical Activities and Exercise.pptxfff
- 1. Physical Activities and Exercise Jade P. Romorosa PE 1 Teacher
- 2. What is the recommended level or amount of physical activity to maintain good health? It is recommended that teenagers engage in physical activity for at least 60 minutes every day. • In 2008, the Food and Nutrition Research Institute (FNRI) reported that 86% of Filipino high school students in Manila fail to achieve the recommended physical activity level. • WHO reported similar results after the Global School-based Students Health Survey was conducted in 2007.
- 3. Physical activity involves any bodily movement caused by muscular contractions that result in the expenditure of energy. Classification of Physical Activities: • Occupational • Transport-related • Household; and • Recreational
- 4. Exercise is a planned program of physical activities usually designed to improve physical fitness with the purpose of increasing physical fitness level. While Physical Activity is different from exercise, research shows that both physical activity and exercise can improve one’s well-being. It should be noted that the protection conferred by being fit is higher than being physically active.
- 6. The Physical Activity Pyramid provides a graphic representation of how physical fitness can be achieved. • Daily activities at the base of the pyramid are low in intensity, and should be performed as often as possible for at least 30 minutes. • The activities on the second and third levels are activities that are moderate and to high in intensity, respectively, which should be performed for at least 30 minutes as well. • The tip of the pyramid consists of activities that should be performed occasionally.
- 7. Meanwhile, the National Guidelines for Physical Activity for Filipinos was developed in 2010 through the collaboration of DOH, WHO and consultants from various institutions. The physical activity recommendations are categorized into different age groups with varying recommended intensity or difficulty level of exercise. According to the guidelines, adolescents should have at least one hour of varied physical activity, wherein at least 40 mins are from structured physical activity (i.e., exercise, sports, and dance), and at least 20 mins from high impact play.
- 8. IMPORTANCE OF AN ACTIVE LIFESTYLE Regular, moderate to high intensity of physical activity, and exercise was proven to improve overall health and fitness. As such, it: • Improves bone, joint, and muscle strength; • Develops motor control and coordination; • Helps maintain a healthy body composition; • Improves the psychological functioning of an individual; • Increases the efficiency of the lungs and the heart; • Increases muscle strength and endurance; • Protects from musculoskeletal problem such as “low” back pain;
- 9. • Possibly delays the aging process; • Reduces the risk of cardiovascular diseases such as coronary artery disease and stroke; • Promotes healthy cholesterol level; • Helps regulate blood pressure; • Decreases risk of type 2 diabetes; • Reduces the risk of breast and colon cancer; • Improves control over anxiety and depression; and • Build self-esteem and social interaction.
- 10. A sedentary or inactive lifestyle has been considered by the WHO as a significant risk factor in the development of many non-communicable diseases, it reported that about 8% of premature deaths are due to sedentary lifestyle and they are expecting a higher figure in the coming years. Experts believe that exercise can reduce premature deaths due to cardiovascular disease by as much as 50% and reduce the risk of type 2 diabetes by as much as 30%.
- 11. BARRIERS TO AN ACTIVE LIFESTYLE • The common barriers to change usually occur when a person is between the Preparation and Action Stages. • Each individual has a unique set of circumstances and will probably have a unique set of barriers. • There are no hard and fast rules for each barrier and they should be dealt on a case-to-case bases. However, there are guidelines that can be used to deal with these barriers.
- 12. Table 1.2 Possible ways to solve various barriers that are common during the Preparation Stage. Barrier Solution I don’t have time Prioritize activities and cut back some time from the non-essential activities to be able to exercise. I ma always tired Make a physical activity diary and analyze which part of the day you have more energy and schedule your work-out around that period. I don’t know how Read journals and articles on the best practices as well as ask people who have been successful at adopting the healthy behavior. I do not have enough money There are numerous exercise regimens that are not expensive such as running and swimming. I do not feel support Inform family and friends about the new behavior or join an activity club that has the same interests.
- 13. • The barriers in the Preparation Stage are common to people who are adopting a health behavior for the first time. • Many people who have not tried an active pursuit are anxious, have low self-esteem and do not believe that they have the ability to change. • It is important for them to realize that their barriers are perceptions of the situation . • Their attitude toward physical activity lets them perceive the situation as difficult and full of obstacles. The sooner he/she realizes that these perceptions are not gospel truths, the quicker the individual can initiate the healthy behavior.
- 14. Table. 1.3 Possible ways to solve various barriers that are common during the Action Stage. Barrier Solution I am not motivated Create a list of pros and cons of the positive behavior that will serve as a reminder; focus on changing the behavior instead of the outcome and write a SMART goal. I lack willpower Identify what triggers the backslide and be conscious when it happens; implement a reward system. I easily get discouraged Avoid negative self talk and replace them with encouraging words
- 15. • The barriers in the Action stage reflect the ability of the individual to sustain the new behavior. • It is expected hat the individual will consistently face these barriers from time to time, backslide, and feel unable to continue with the positive behavior. • It would greatly help the individual if he/she has someone or a group that would provide support and encouragement.
- 16. Thanks!
- 17. On a ½ crosswise…. In your own personal views, how are you going to promote active lifestyle?
Editor's Notes
- #3: Moreover, the Global Study indicated that Filipino teenagers are one of the most sedentary in the world because they only engage in physical activity for least 60 minutes on an average of one day per week.
- #7: The difference between the activities is that those on the second level should be performed 3-5 times a week while those in the third level should be performed 2-3 times a week. An individual can achieve physical fitness by following the recommendations of the Physical Activity Pyramid