FITNESS

AND
WELLNESS
P.E.101

Jessa Mae T. Langcoyan

Bachelor of Science in Biology
1st year- Section H
 Effective stress management helps you break the hold stress has on your life, so
you can be happier, healthier, and more productive. The ultimate goal is a
balanced life, with time for work, relationships, relaxation, and fun—and the
resilience to hold up under pressure and meet challenges head on.

Examples of Stress Management Activities:

1. PAINTING

Purpose
Creating art can take your mind off of whatever is stressing you, at least for a few minutes. It's
difficult to keep ruminating on your problems when you're focused on creating. If your problems
stay with you, you can incorporate them into your creations. Once you're done, you should have a
clearer head with which to tackle your problems again.
 Materials
 Paint of your choice (acrylic, oil, watercolor, gouache, encaustic)
 paintbrushes.
 painting surface - canvas, wood, paper.
 artist palette.
 rag/paper towels.
 cup or jar of water.
 soap for clean-up.

Procedure
Note: The steps in the creation of a painting vary from an artist but it can develop
over time.
Step 1: Draw or make an outline

Make a simple sketch of something you

want to paint. Then transfer the drawing
on the canvas or use a graphite paper.

Step 2: Blocking in

After transferring the sketch on canvas,

continue with blocking in (painting areas that
are in shadow). This process helps to see the
depth on the canvas and in the same time,
emphasize light areas.

Step 3: Adding colors

The first layer helps to see how certain colors

will fit on canvas and if you don’t like any, you
can easily cover them with other color later.
 Step 4: Adding layers to finish the
painting.

Once you know the exact

colors, apply thin layers
of paint upon them.
When the paint is on the
canvas, it becomes more
transparent, so as the
light goes through the
layers, it gives the depth
on the painting at the
end.

2. Reading books

Purpose
Simply by opening a book, you allow yourself to be invited into a literary world that distracts you
from your daily stressors. Reading can even relax your body by lowering your heart rate and easing
the tension in your muscles. 

Materials
 Book of your choice
 Reading glasses (if necessary)
 Bookmark (optional)
Procedure
Step 1: Choose a book

 Choose a book that you think you will

enjoy.
 Step 2: Find a place to read.

Find a quiet and comfy place to read. Ideally, look

for a place with a good source of such as big
windows or you can read outdoor to get some
fresh air.

Step 3: Get comfy and enjoy reading.

Get on your best comfortable position, open

you book and enjoy reading. You can also get
some snacks or put on some earphones.

3. Meditation

Purpose
Meditation has become one of the most popular ways to relieve stress among people of all walks of
life. This age-old practice, which can take many forms and may or may not be combined with many
spiritual practices, can be used in several important ways.

Materials
 Something to sit on
- A chair (good if you’re starting out or have back problems)
- A meditation cushion (most common)
- A meditation bench (more comfortable than a cushion)
  Timer
 Comfortable clothes
 Water
Procedure
Step 1: Pick a spot

Pick a comfortable spot to sit. It

should be quiet and far from
distractions.

Step 2. Set the timer

Set the timer for 10 minutes or set the

intention to go for as long as you want.

Step 3. Prime

Begin with your eyes open and take 6

deep breaths in through the nose and out
through the mouth. This is a good way to
release tension.

Step 4. Settle in

Close your eyes and breathe normally

through the nose. Find whatever
pace feels natural to you.
 Step 5.
Breath
and focus
With every inhale, think “in”, and
with every exhale, think “out”. Direct
your attention to the air flowing
through your nose or the rise and fall
of your belly. Return when you
notice your mind is wandering off,
return back to the breath.
Step 6.
Repeat

Do this every day at the time and place. After a week or two,
experiment.

4. Yoga

Purpose
Yoga, which derives its name from the word, “yoke”—to bring together—does just that, bringing
together the mind, body, and spirit. But whether you use yoga for spiritual transformation or for
stress management and physical well-being, the benefits are numerous. Yoga increases body
awareness, relieves stress, reduces muscle tension, strain, and inflammation, sharpens attention
and concentration, and calms and centers the nervous system.
Materials
 Yoga matt
 Water
 Hand towel
 Comfortable clothes
 Mat cleaning wipes

Procedure
Step 1. Create a comfortable spot for your yoga practice

If you have an extra room that you can devote to your

yoga, great! Having your yoga mat unrolled and out all
the time is certainly inviting. Most of us, however,
have to be more flexible and create a space when we
Step 2. Get your yoga accessories

All you really need is a yoga mat, preferably non-

slip. You need to get some water too.

Step 3. Choose your yoga style / routine

The more you do yoga, the

more you learn the effects of
different practices and the
more you learn to recognize
what it is your body and mind
need at different times. If you
pick an online class, don’t get
stuck in reading too many class
descriptions. The nature of the
mind is to look for the perfect
class to solve everything.

Step 4. Warm up
 Warm up before your deeper yoga
practice, or use as a stand-alone
practice to ease into your day.
Warming up before your practice
also allows you to renew your
awareness of your body and connect
with your breath.

Step 5. Practice and enjoy your practice!

5. Gardening
Purpos
For many reasons, gardening is a favorite stress management activity. Planting a
beautiful garden can be a great way to relieve stress. Whether you have a small patio to decorate or a vast
amount of space to tend, the act of making your particular stretch of nature into a haven can be a stress
reliever in itself, and the garden that you create can bring you even more peace.
Do at least 10 minutes yoga practice.
Don’t overdo it; if you don’t enjoy your
Materials yoga practice you will never keep it up.
 Hand trowel and or other gardening tools (hoe, spade,
It should beshovel,
fork, something
rake,you
andlook
etc.)
 Gardening gloves forward to doing.
 Hose/bucket/watering can
 Drinking water and water for the plants
 Face towel
 Gardening clothes
 Seeds

Procedure
Step 1. Choose the right location

Choose a location for the garden that has plenty of

sun, ample space and close proximity to your hose
or water source. Find a level area to help prevent
Step 2. Select your plants

Decide what plant seed to include based on your

climate, space, tastes and level of expertise.
Newcomers may want to consider some of the
easier plants to grow.

Step 3. Prepare the soil

Mix compost and natural

fertilizers into your garden to
condition the soil for your plants.

Step 4. Plant the seeds

Place your seeds or plants into the soil,

following the depth and spacing directions
carefully. Check the spacing guide on the seed
packets and be sure to remove crowded
seedlings right away.
Step 5. Add the water

Gently water your garden to keep the soil

evenly moist throughout the growing
season.

Step 6. Fertilize as needed

Lightly till the soil by hand and add

fertilizer to keep it rich. You can
purchase prepared garden fertilizer or
make your own from items like Epsom
salt, eggshells, fish tank water and
kitchen compost.

Step 7. Reap what you sow

Harvest vegetables when they’re young and

tender—but only pick them when you plan to
use them. Pull root crops as soon as they
reach edible size. Collect leaf crops by cutting
them to within 2 inches of the ground. Finally,
enjoy your harvest!
 Gardening doesn’t stop when you have planted your plants. You can always go
back to your garden when you feel some stress again. Sow some seeds, do a little
watering, cut a bouquet or pull weeds and you’ll soon find that time has flown and cares
that were pressing in on you earlier have receded into the distance. For generations
gardeners have known that planting, watering, weeding and all the beauty that
emerges as a result is good for you.