Chapter 10

Recreation, Physical Fitness, and Wellness

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LEARNING OBJECTIVES

At the end of this chapter, the learners are expected to: 1. Define recreation, physical fitness, and
wellness 2. Explain how wellness can be achieved 3. Integrate wellness in mind and body by engaging
physical activities

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OVERVIEW

This chapter discusses recreation, physical fitness, and wellness. The healthier an individual is the
more he or she can enjoy life.

RECREATION

Recreation pertains to activities done for leisure to promote the person's well-being and growth. It
brings about a sense of mastery, achievement, exhilaration, acceptance, satisfaction, success,
personal worth, and pleasure. It enforces a positive self-image. It is also a means to socialize, meet
people, and gain new friends.

Characteristics of Recreation 1. Voluntary choice and participation of the an individual 2. Physical

activities that are well organized, date-and-time flexible, suited to the
individual's needs, and conirolled by the individual in terms of location, time,
clothing and equipment, and other conditions. 3. Focus on the individual's participation other than on
results. 4. Availability to all regardless of socioeconomic status, age, sex, and disability.
PHYSICAL FITNESS

Proper diet, sufficient rest, and regular exercise help keep the body healthy. Being physically fit lets a
person perform tasks with vigor and alertness, successfully, without feeling tired.
Physical fitness is a measure of the body's ability to function efficiently and effectively, resist diseases,
and emergency situations. It is important not only to athletes but to everyone. It does not simply mean
exercising regularly. It refers to a person's overall strength, flexibility, and endurance of the heart,
lungs and muscles, and body composition. It includes nutrition and mental health.
Here are some concepts about physical fitness: . 1. When exercising, the lungs take in additional
oxygen, which is fuel for the
heart and brain. 2. Being fit enables the body to fight off illnesses and diseases. 3. Exercise helps
reduce stress and tension. Strenuous exercise stimulates the
body to release endorphins. These endorphins produce a happy feeling in
people. 4. Exercise strengthens the bones, which makes doing the daily tasks easier. It
helps heal major injuries. 5. Exercise helps a person lose weight. When he or she is in shape, he or
she has
increased muscle mass. Since muscle burns more calories than fat, this means a person's body uses
up more calories and stores less of them as fat. Lower
body fat is also associated with a longer lifespan. 6. Exercise helps strengthen the heart, lungs, and
immune system.; 7. Regular exercise helps power the risks of high blood pressure, high cholesterol,
diabetes, and some types of cancer. 8. Exercise keeps the mind sharp, even as it improves brain
function. 9. Being fit does not mean possessing a muscular build. 10. Regular exercise helps a person
sleep faster, better, and loger.

Components of Physical Fitness...

In its most general meaning, physical fitness is a state of good physical health. Physical fitness is to
the human body what fine-tuning is to an engine. It enables people to perform to their maximum
potential and helps them look and feel good. It affects their state of mind and influences, to some
degree, their mental alertness and emotional expression.
Physical fitness is often divided into the following components: 1. Cardiovascular Endurance—the
ability of the body to deliver oxygen and
nutrients to tissues and to remove wastes over sustained periods of time 2. Muscular Strength and
Endurance—the ability of the muscle to exert force for
a brief period of time 3. Muscular Endurance—the ability of a muscle or group of muscles to sustain
repeated contractions or continue to apply force against an inert object. 4. Flexibility—the ability of the
body to move joints and use the muscles' full
range of motion 5. Body Composition—the body in terms of lean mass (muscles, bones, vital
tissues, and organs) and fat mass. The optimal ratio of fat to lean mass is an indication of fitness.
Performing the right set of exercises can help people get rid of body fat and increase or maintain
muscle mass.

Benefits of Regular Physical Activities

The health benefits of regular exercise or physical activities are hard to ignore. The following are some
ways on how exercise can help improve your life.
1. Exercise helps control weight.
Exercise helps prevent excess weight gain and maintain weight loss. When you engage in a physical
activity, you burn calories. The more intense the activities, the more calories you burn. If you cannot
do an actual workout, be more active throughout the day in simple ways, such as taking the stairs
instead of the elevator or walking the extra two blocks instead of riding the
bus. 2. Exercise helps prevent heart diseases.
No matter what your current weight is being physically active helps boost high-density lipoprotein
(HDL), or good cholesterol and decrease low-density lipoprotein (LDL) or bad cholesterol, which can
form plaque that can narrow
the arteries and eventually lead to heart attack or stroke. 3. Exercise helps improve mood.
Regular exercise helps make you feel good; and when you feel good, you feel confident and happy. 4.
Exercise helps boost energy.
. Regular physical activity helps improve muscle strength and endurance and the cardiorespiratory
system. When your heart and lungs work more efficiently, you have more energy to go about your
daily chores.
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5. Exercise helps enhance learning.
Exercise helps increase the level of brain chemicals that aid you in learning. As a general goal, aim
for at least 30 minutes of physical activity every day. Remember to check with your doctor before
starting a new exercise program, especially if you have any health conditions.

WELLNESS

According to the American Heritage Dictionary, wellness is "the condition of good physical, mental,
and emotional health, especially when maintained by an appropriate diet, exercise, and other lifestyle
modifications.” It is further defined by the Mosby's Medical Dictionary as “a dynamic state of health in
which an individual progresses toward a higher level of functioning, achieving an optimum balance
between internal and external environments.” Wellness is an expanded idea of health and both
mean the ability to live life fully with vitality and meaning.
Six Dimensions of Welllness

Wellness is a dynamic process of change and growth. Fahey et. al (2001) give the following
dimensions of wellness:
1. Physical wellness is developed through the combination of beneficial physical
activity/exercise and healthy eating habits and lifestyle. It builds up muscular strength and
endurance, cardiovascular strength and endurance, and flexibility.
Physical wellness is also concerned with developing personal responsibility for your own health, such
as caring for minor illnesses and knowing when professional medical attention is needed, monitoring
your own vital signs and understanding your body's warning signs, and recognizing the effects of
nutrition on how your body performs. The physical benefits of looking and feeling good most often lead
to the psychological benefits of enhanced self
esteem, self-control, détermination, and a sense of direction. 2. Emotional wellness is rooted in how
you accept and manage your feelings,
understand your limitations, navigate through stressful situations, and maintain healthy
relationships. This includes the degree to which you feel positive and enthusiastic about yourself and
your life. It is better to be aware of and accept your feelings than to deny them. It is better to be
optimistic than to be pessimistic in your approach to life.
An emotionally well person is able to express feelings freely and effectively, form and sustain
satisfying interdependent relationships with others based on
a foundation of mutual commitment, trust, and respect, and take on challenges, risks, and conflict. As
he or she manages his or her life in personally rewarding ways and takes responsibility for his or her
actions, life is seen as an exciting,
hopeful adventure. 3. Intellectual wellness emanates from one's creative, stimulating, growth oriented
activities that lead to learning new skills and sharing them with others.
It is better to stretch and challenge your mind with intellectual and creative pursuits than to become
self-satisfied and unproductive. It is better to identify potential problems and choose appropriate
courses of action based on available information than to wait, worry, and contend with major concerns
later.
An intellectually well person cherishes intellectual growth and stimulation through a myriad of
educational resource, keeps abreast of current issues and trends, and pursues personal interests that
enhance creativity and learning.
Intellectual wellness allows you to explore and expand the gifts that are uniquely yours, bringing a
richness to your life and the lives of those around
you. 4. Spiritual wellness is rooted in the understanding that humans are spiritual
beings. Spirituality is not the same as religion. Some people can belong to a religion and not have a
very well-developed spirituality. Spirituality pertains to the ultimate meaning and purpose of life that
each individual needs to find and thus define a value system to operate within. Spiritual wellness is
achieved as each person's actions become more consistent with his or her values and belief systems.
It is better to live each day in a way that is consistent with your values and beliefs than to do otherwise
and feel untrue to yourself.
As you explore your spiritual path, you may experience feelings of doubt, despair, fear,
disappointment, and dislocation as well as feelings of pleasure, joy, happiness, and discovery. You will
know you are becoming spiritually well when your actions become more consistent with your beliefs
and values and
you can respect and tolerate the beliefs and values of others. 5. Social wellness involves contributing
to one's environment and community. It
emphasizes the interdependence between others and nature and an awareness of your importance in
society as well as your impact on multiple environments. It is better to contribute to the common
welfare of the community than to think only of yourself. It is better to live in harmony with others and
your“ environment than to live in conflict with them.
In this dimension of wellness, you take an active part in improving the world by encouraging healthier
living, initiating better communication with those around you, and making willful choices to enhance
personal relationships and to build a better living space and community.
6. Environmental wellness encompasses how you care for the environment,
create environments that are free from violence and the threat of violence, and live in an environment
that is safe for you physically and emotionally.
In this dimension of wellness, you actively take responsibility for your personal well-being and that of
the environment.

Behaviors that contribute to Wellness

The lifestyle of an individual is a personal choice that influences the quality of life. A healthy lifestyle
helps avoid diseases and hence keep you strong and fit. The most important behaviors and habits that
contribute to a healthy lifestyle are the following. 1. Be physically active. The human body is designed
to work best when it is active.
When you care more for your body, bones, heart, and lungs, the stronger and
more fit they become. 2. Choose a healthy diet. A common person's daily food intake is usually too
high in calories, unhealthy fats, and added sugars; and too low in fiber, complex carbohydrates, fruits,
and vegetables. This kind of diet is linked to a number of major diseases, including heart disease, high
blood pressure, type 2 diabetes, and certain kinds of cancer. A healthy diet promotes wellness and
provides
necessary nutrients and sufficient energy. 3. Maintain a healthy body weight. Obesity is associated
with a number of
disabling and potentially fatal conditions and diseases like heart disease, cancer, and diabetes.
Diabetes is a chronic and debilitating disease that affects how the body turns food into energy.
Normally the food is converted into glucose and stored and used by the body. The circulating insulin
hormone stimulates the uptake of sugar by the body's cells. With diabetes something goes awry. The
pancreas either stops producing insulin completely for the type 1 or the body develops insulin
resistance, a condition wherein the body's cells do not respond to insulin for the type 2. Either way,
concentration of sugar in the blood shoots up.
According to the Food and Nutrition Research Institute (1997), four out of 100 adults aged 20 years
old and above have diabetes with an increasing prevalence of the disease after the age of 40.
Advancing age is cited as a risk factor for diabetes. The Philippine Diabetes Association reveals that
the blood sugar level among Filipinos increases after the age of 40.
In the Philippines diabetes is ranked as among the top 10 killer diseases due to its many
complications. People with diabetes face a risk of having a heart attack or stroke.

A healthy body weight is an important part of wellness. Keep in mind, however, that short-term dieting
is not part of fitness or wellness. Maintaining a healthy body weight requires a lifelong commitment
to regular exercise,
healthy diet, and effective stress management. 4. Manage stress effectively. Many people cope with
stress by eating, drinking, or
smoking too much. Others do not deal with it at all. In the short-term, inappropriate stress
management can lead to fatigue, sleep disturbances, and other unpleasant symptoms. Over longer
periods of time, poor management of stress can lead to less efficient functioning of the immune
system and increased susceptibility to disease. There are effective ways to handle stress and should
form an important part of a healthy lifestyle. 5. Prevent drug abuse through the following means:
a. Maintain good physical and mental health. b. Use drugs as directed by the physician. Most drugs
are beneficial when
used under medical advice or supervision. C. Understand, accept, and respect your individual capacity
or ability. d. Develop your potential. Engage in wholesome, productive, and fulfilling
activities. e. Learn to relate effectively to those who can communicate their problems
freely. f. Learn to cope with problems and other stresses without resorting to drug
abuse. g. Seek professional help if you feel that you cannot cope with the problems
that you encounter. h. Develop strong moral and spiritual foundation. 6. Protect yourself from disease
and injury through lifestyle modification and
management.
institutionalizaLIUII

Disaster Management
Disaster management is important in dealing with man-made and natural disasters. Natural disasters
are inevitable. However, with modern technology, communities can prepare and minimize the damage
to lives and properties. Likewise man-made disasters can be prevented if the community is more
careful and properly oriented on what it can do in times of crisis.
According to the United Nations Disaster Relief Office (UNDRO), there is an increasing number of
people who are affected by disasters all over the world. Not only third-world countries are afflicted with
disasters, but also the richest countries in the world. In the Philippines poor communities are the ones
to suffer most damage brought about by calamities. There are five reasons for this: 1. Rapid
population growth 2. Concentration of population in high-risk areas like floodplains, landslide-prone
slopes, and seismic zones
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3. Destruction of marshes by real estate developers
. Man-made destruction, e. g., deforestation which has lessened the ecosystems'
resilience to disaster 5. Increasing poverty leading to substandard housing (i.e., not typhoon-
resistant)

Natural Hazards

Natural hazards "are elements of the physical environment that are harmful to man and caused by
extraneous forces” (Burton 1978). It pertains to all atmospheric, hydrologic, geologic (especially
seismic and volcanic), and wildfire phenomena that, because of their location, severity, and
frequency, have the potential to affect humans, their structures, or their activities adversely. The
qualifier "natural" eliminates such exclusively man-made phenomena like war, pollution, and
chemical contamination. Hazards to human beings not necessarily related to the physical
environment, are infectious diseases.
A natural hazard has an element of human involvement. A physical event, such as a volcanic eruption,
that does not affect human beings is a natural phenomenon but is not considered a natural hazard. A
natural phenomenon that occurs in a populated area is a hazardous event. A hazardous event that
causes an unacceptably large number of fatalities and/or overwhelming property damage is a natural
disaster.

Hazard Management

Hazard management is the process by which the government makes plans, which consist of policies,
projects, and supportive actions to guide economic, social, and spatial development over a period of
time. The activities included in the process are designed to reduce loss of life and destruction of
property. Natural hazard management has often been conducted independently of development
planning.
The natural hazard 'management process is divided into pre-event measures, actions during and
immediately following an event, and post-disaster measures. In approximate chronological order, they
are as follows:

1. Disaster Mitigation
| An accurate and timely prediction of a hazardous event saves human lives but does little to reduce
economic losses or social disruption. This can only be accomplished by measures taken in advance.
Included in the concept of disaster mitigation is the basic assumption that the impact of disasters can
be avoided or reduced when they have been anticipated during development planning. Mitigation of
disasters usually entails reducing the vulnerability of the elements at risk, modifying the hazard-
proneness of the site, or changing its function. Mitigation measures can have a structural character
such as the inclusion of specific safety or vulnerability reduction measures in the
design and construction of new facilities, the retrofitting of existing facilities; or the building of
protective devices. Non-structural mitigation measures typically concentrate on limiting land uses,
using tax incentives and eminent domain, and risk underwriting through insurance programs.
Disaster mitigation also includes data collection and analysis to identify and evaluate appropriate
measures and include them in development planning.

2. Natural Hazard Assessment

Information from the analysis of an area's hazards and vulnerability to them is integrated in an analysis
of risk which is an estimate of the probability of expected loss for a given hazardous event. Formal risk
analyses are time-consuming and costly, but shortcut methods are available which give adequate
results for project evaluation. Once risks are assessed, planners have the basis for incorporating
mitigation measures into the design of investment projects and for comparing project versus no-
project costs and benefits.

3. Natural Hazard Prediction

The prediction of a natural event is a direct outcome of scientific investigation into its causes and is
aimed at establishing the probability of the next occurrence in terms of time, place, and range of
severity.

Emergency Preparedness

Solidum emphasizes that the two levels of preparedness can be identified: public safety information
and hazard awareness planning. The first includes a number of efforts aimed at increasing the amount
of information disseminated to the public and at promoting cooperation between the public and the
authorities in case of an emergency. In the course of an event, or in its aftermath, social and public
behavior undergoes important changes. This results in new organizational responsibilities for the
public sector. Hazard information and education programs can improve public. preparedness and
social conduct during a disaster.
Disaster preparedness promotes the development of a system for monitoring known hazards, a
warning system, emergency and evacuation plans, emergency routes, and the formulation of
educational programs for public officials and professionals.
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Disaster Prevention and Mitigation

Measures need to be drawn to minimize the loss and destruction of life and property. These include
the formulation and implementation of long-range policies and programs to prevent or eliminate the
occurrences of disaster based on risk analysis.
TY
Disaster prevention and mitigation include legislation and regulatory measures principally in the fields
of physical and urban planning public works and construction. Drills and shelters for times of disaster
are also needed. . Among the activities that may minimize the impact of disaster are:
. 1. Identification of areas most prone to typhoons and other calamities
2. Display and teaching of structural improvements 3. Preparation of educational materials 4.
Community
5. Media liaison A. Principles of Disaster Preparedness
1. The risk must be known. 2. Potential hazards must be identified. 3. Incidence of hazard occurrences
must be calculated.
4. Secondary risk must be identified. B. Vulnerability must be known
1. Risk must be determined. 2. Likely damage and disruption must be assessed.
3. Human needs must be in place. C. Mitigation measures must be in place
1. Required mitigation measures must be built.
2. Non-structural mitigation measures must be instituted. D. Preparedness system must be ready
1. All parties should be in a state of readiness. 2. A focal point for preparedness must exist. 3. A
management system for emergency response must be in place. 4. Plans must exist and planning must
occur regularly. 5. Training and practice must be regular. 6. Warning systems must be on alert. 7.
Authorities and the public must be fully informed.

Land-Use Planning (Risk Zoning)

While there are maps that show earthquakes faults, areas hit by tidal waves, and paths of typhoons
throughout the year, there is a dearth of information regarding risk
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areas in the barangay and even in the municipal level. The government should conduct studies on the
following: : 1. Surveys of mountainsides, riverbanks, and coastal areas for their suitability as
housing sites, farming and mining areas, and the like 2. Rational plans for urban centers showing
industrial sites 3. Identification of areas for reforestation, forest preservation, and other nature
conservation measures 4. Building codes regulating height, type of materials, and other specifications
for structures, particularly in risk areas
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THE NATIONAL DISASTER RISK REDUCTION AND MANAGEMENT COUNCIL AND ITS
OPERATING POLICIES

The Department of National Defense (DND) and the Armed Forces of the Philippines (AFP) possess
the capability to react to natural calamities. With the DND's unique nature of organization, network of
troops, and asset disposition, the DND organized an action-oriented Civil Defense Plan with the
creation of the National Disaster Risk Reduction and Management Council (NDRRMC). The
NDRRMC, then NDCC, by virtue of Memorandum Order No. 4, issued some functional policies and
procedures to assist the victims of calamities and alleviate their plight. Upon the declaration of a state
calamity by the president, priority assistance is instantly extended to victims in terms of relief
operations, medical assistance, immediate repair of vital infrastructures damaged by natural disasters,
and resettlement of calamity victims. Calamity funds are released directly to the implementing
departments and agencies. Funds released to the Department of Social Welfare and Development is
used for emergency relief and rehabilitation assistance to affected areas and disaster victims. In the
meantime the budget released to the Department of Health is used in the procurement of needed
medicines and for medical assistance to calamity victims. The NDRRMC is composed of the following:
(a) Secretary of the Department of Health (DOH); (b) Secretary of the Department of Environment and
Natural Resources (DENR); (c) Secretary of the Department of Agriculture (DA); (d) Secretary of the
Department of Education (DepED); (e) Secretary of the Department of Energy (DOE); . (1) Secretary
of the Department of Finance (DOF); (g) Secretary of the Department of Trade and Industry (DTI); (h)
Secretary of the Department of Transportation and Communications (DOTC); (i) Secretary of the
Department of Budget and Management (DBM); G) Secretary of the Department of Public Works and
Highways (DPWH);
(k) Secretary of the Department of Foreign Affairs (DFA); (1) Secretary of the Department of Justice
(DOJ); (m) Secretary of the Department of Labor and Employment (DOLE); (n) Secretary of the
Department of Tourism (DOT); (0) The Executive Secretary; (p) Secretary of the Office of the
Presidential Adviser on the Peace Process
(OPAPP); (q) Chairman, Commission on Higher Education (CHED); (r) Chief of Staff, Armed Forces of
the Philippines (AFP); (s) Chief, Philippine National Police (PNP); (t) The Press Secretary; (u)
Secretary General of the Philippine National Red Cross (PNRC); (v) Commissioner of the National
Anti-Poverty Commission-Victims of Disasters
and Calamities Sector (NAPCVDC); (w) Chairperson, National Commission on the Role of Filipino
Women; (x) Chairperson, Housing and Urban Development Coordinating Council
(HUDCC); (y) Executive Director of the Climate Change Office of the Climate Change
Commission; (z) President, Government Service Insurance System (GSIS);
(aa) President, Social Security System (SSS); (bb) President, Philippine Health Insurance Corporation
(philHealth); (cc) President of the Union of Local Authorities of the Philippines (ULAP); (dd) President
of the League of Provinces of the Philippines (LPP); (ee) President of the League of Cities of the
Philippines (LCP); (ff) President of the League of Municipalities of the Philippines (LMP); (gg)
President of the Liga ng Mga Barangay (LMB); (hh) Four (4) representatives from the CSOs; (ii) One
(1) representative from the private sector; and (ij) Administrator of the OCD

Key Players in Disaster Management

Disaster risk management includes administrative decisions and operational activities which involve:
1. Prevention 2. Mitigation