LESSON 1: PEH

IMPORTANCE OF AN ACTIVE LIFESTYLE:

- Living an active life is important to staying healthy. Staying active help to reduce your risk of
conditions like heart disease, diabetes, and stroke.

Exercise has also been linked to improve mental health and cognitive function. Such as the following:

 Improves bones, joints 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 the muscle strength and endurance
 Protects from musculoskeletal problem such as “low” back pain
 Possibly delays the aging process
 Reduces the risk of cardiovascular diseases
 Promotes healthy cholesterol level
 Helps regulate blood pressure
 Decrease risk of type of diabetes
 Reduces the risk of breast and colon cancer
 Improves control anxiety and depression
 Builds self-esteem and social interaction

Some of the risk factors associated with inactive lifestyle variables include:

1. Hypertension/ high blood pressure

2. Overweight and obesity, excess body fat

3. High levels of stress

4. Lack of exercise and sedentary lifestyle

5. Smoking

6. Unhealthy dietary practices

7. Alcohol consumptions

The concepts of weight gain and weight loss are important in weight management. How to gain and lose
weight are probably some of the more common issues when it comes to health. Along with this concept
is weight maintenance.
WEIGHT GAIN - energy consumed is greater than energy expended= more food intake
but less physical exertion

WEIGHT LOSS - energy consumed is less than energy expended= more physical
exertion but less food intake

WEIGHT MAINTENANCE – energy consumed equals energy expended= physical exertion is the
same with food intake

AEROBIC PHYSICAL ACTIVITIES - That is rhythmic and involves large muscle groups bring about the
best results for weight management. Examples are: Brisk walking, cycling, jogging, dancing, and
swimming.

RESISTANT OR STRENGTH TRAINING- is an exercise that uses resistance to induce muscular contraction
important for building strength, endurance, and size of skeletal muscle. The training includes activities
such as: Body building, Weightlifting, Discuss throw, Javelin throw

REPETION MAXIMUM -is the maximum load a muscle can lift for a number of repetitions to
the point of fatigue.

Energy balance governs weight management. A positive energy balance results in weight gain while a
negative energy balance leads to weight loss. A successful weight loss program consists of sensible diet
and increased level of moderate to vigorous physical activity that total over 250- 300 minutes weekly

The other variables in your lifestyle. However, can be modified to echive a healthier life. Such variables
include:

1. Nutrition
2. Body weight
3. Physical activity
4. Health habits

KEEP THIS IN MIND

- Exercise helps people lose weight and lower the risk of some diseases. Exercising regularly
lowers a person’s risk of developing some diseases including obesity, type 2 diabetes and high
blood pressure. Exercise also can help keep your body at a healthy weight. Exercise can help a
person age well.

SUM UP

1. PHYSICAL ACTIVITY -classified according to its purpose such as occupational, transport-related,

household and recreational.

2. EXERCISE -is a planes program of physical activities usually designed to improve

physical fitness level.

3. PHYSICAL FITNESS -is a condition that allows the body to effectively cope with the demand of
daily activities and still has the energy to enjoy other active leisure activities.