“Sometimes we’re being tested not to show our weaknesses,

but to discover our strengths”

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Chapter 1. PHYSICAL ACTIVITY AND EXERCISE

LEARNING OUTCOMES:
At the end of this chapter, the students are expected to:
1. demonstrate understanding on the impact of physical inactivity in different countries;
2. recognize the importance of physical activity and exercise to have a strong and healthy
body and mind, most especially in time of crisis; and
3. discuss ways on how to stay physically active despite COVID-19 pandemic.

OVERVIEW

This chapter will provide an overview on the current problems and issues related to
physical activity and exercise, such as physical inactivity all over the world, different non-
communicable diseases, and causes of death around the world. Moreover, with the current
situation that we are facing now due to Covid 19 pandemic, the roles of physical activity and
exercise during pandemic will also be discussed and how we can stay physically active despite
of the situation.

COURSE MATERIALS

With our modern world today that highly depends in technology, having different modes
of transportation and an environment that does not support and promote active lifestyle, it
became more challenging for the people to engage in daily physical activity. According to
Lancet Global Health, 1.4 billion people are physically inactive or more than one in four adults
globally are not physically active. In the number, women (23%) are less active compared to men
(32%), while countries with high economy (37%) are more inactive compared to middle income
(26%) and low income countries (16%). It can be implied that the higher economy the higher
cases of physical inactivity.

Physical inactivity is increasing in many countries today. It can partly blame due to lack
of physical activity participation during leisure time and an increase in sedentary behavior in the
workplace. Physical inactivity increases people’s risk of having non-communicable diseases
such as, cardiovascular disease, stroke, diabetes, cancer, and mental health conditions. Global
health is being influenced by population-ageing, rapid unplanned urbanization, and
globalization, all of which result in unhealthy environments and behaviors (WHO, 2018).

World Health Organization (2016) estimates that around 15.2 million people die
worldwide due to ischaemic heart disease and stroke, which remains the top 2 leading causes
of death globally for the past 15 years. Likewise, as shown in figure 1, ischaemic heart
diseases (84,120 or 14.5 percent) was also the top cause of death in the Philippines. In
addition, cerebrovascular diseases, diabetes, hypertensive, and other heart diseases which are
all non-communicable diseases were also part of the top 10 causes of death according to the
Philippine Statistics Authority, 2017. Thus, the need for all countries to increase the priority to
provide programs for all individuals of all ages to have an active life style and establish an
environment that will support physical activity engagement is really recommended, since having
regular physical activity is main key to prevent and treat non-communicable diseases (NCDs).

1 INSTRUCTIONAL MATERIAL FOR PHED 10012:

Physical Fitness, Testing Activities and Movement Competency
Rhene A. Camarador, Lisa D. Camarador, Jose Andres Serrano III, & Janvier B. Mantala
 Physical Activity and Exercise

Promoting physical
activity and having regular
exercise mean improving one’s
daily lives. According to research,
people who were living in a
sedentary life can improve their
health by regularly including
moderate levels of activity
throughout the day. Moreover,
additional evidences suggest that the more you increase the intensity level, with variety of
physical activities, the more health benefits you may achieve. Physical activity (PA) is bodily
movement produced by skeletal muscles. It utilizes energy and provides positive health
benefits. It can be light or moderate to vigorous intensity. Examples of daily light physical activity
are walking, taking the stairs, grocery, gardening, and other household chores.

Exercise is a physical activity that is planned, structured, and repetitive that aims to
maintain or improve components of physical fitness. It is usually assumed as an activity that
requires a moderate to vigorous intensity effort. Some examples are jogging, running,
swimming, biking, aerobic activities, and strength training.

In contrary, physical inactivity indicates a level of activity that is lower than the
recommended physical activity to improve health. It means there is an extreme light
consumption of energy throughout the day such as walking casually, perform self-care, or do
other light work that are far to contribute in our overall health. On the other hand, scientific
evidence explains that strenuous physical activity is not needed to achieve health benefits.
Having regular moderate activities provide significant benefits in health and well-being for
people who are not physically active. While for individuals who are already moderately active,
having moderate to vigorous level of physical activity will even provide greater health benefits.
Brisk walking or jogging, playing recreational sports, dancing, and gardening are some
moderate activities that you may engage in.

Physical Activity and Exercise during Pandemic

The COVID-19 pandemic is an unprecedented time all across the world. This on-
going disease outbreak which started in China has become the world’s leading health headline
and is causing major panic and public concerns. On January 30, 2020, the World Health
Organization (WHO) declared that the new coronavirus outbreak is a public health emergency
of international concern. Currently, there is no vaccine for the prevention or treatment of the
illness caused by the virus; its origins and the ultimate extent of this epidemic remain unknown.

As the pandemic continues to develop in almost all territories and regions, this has
caused governments in various countries to take swift and protective measures such as putting
cities on lockdown, implementing travel warnings/bans and cancellations, and closing schools
and postponing classes. Likewise, cultural and sporting events, social gatherings, and
extensive social distancing policies are put into place which restricts people’s daily
activities. Health authorities, including the WHO, DOH, IATF, and other connected
organizations have issued safety recommendations for taking simple precautions like asking
people to stay safe and stay at home. All these actions are intended as an effective strategy
for preventing the virus spreading and for managing those who do contract the virus.

2 INSTRUCTIONAL MATERIAL FOR PHED 10012:

Physical Fitness, Testing Activities and Movement Competency
Rhene A. Camarador, Lisa D. Camarador, Jose Andres Serrano III, & Janvier B. Mantala
 Unfortunately, the mandated restrictions on travel and directives against participating in
outdoor activities, including regular physical activity and exercise, will inevitably disrupt the
routine daily activities of tens of millions of people. The novel coronavirus disease 2019
(COVID-19) seems to be having a major impact on physical activity behaviours globally. The
pandemic has forced many people around the world to stay at home and self-isolate for a period
of time. Arguably, staying home, while being a safe measure, may have unintended negative
consequences since such efforts to avoid human-to-human transmission of the virus may lead
to fewer opportunities of having physical activities. It is likely that prolonged home stay may
lead to increased sedentary behaviors consequently, lead to an increased risk for and potential
worsening of chronic health conditions.

The impact of this physical inactivity may very likely be seen in many areas such as
health and social care and the mental well-being of people all across the globe. Although
these social distancing measures are important and needed in a time such as now, our
bodies and minds still need physical activity and the many benefits thereof. While containing
the virus as quickly as possible is the urgent public health priority, there have been few public
health guidelines for the public as to what people can or should do in terms of maintaining their
daily exercise or physical activity routines. Therefore, there is a strong health rationale for
continuing physical activity in the home to stay healthy and maintain immune system function in
the current precarious environment.

The global outbreak of COVID-19 has resulted in closure of gyms, stadiums, pools,
dance and fitness studios, physiotherapy centres, parks and playgrounds. Many individuals are
therefore not able to actively participate in their regular individual or group sporting or physical
activities outside of their homes. Under such conditions, many tend to be less physically active,
have longer screen time, irregular sleep patterns as well as worse diets, resulting in weight gain
and loss of physical fitness. Low-income families are especially vulnerable to negative effects of
stay at home rules as they tend to have sub-standard accommodations and more confined
spaces, making it difficult to engage in physical exercise.

The WHO recommends 60 min/day of moderate-to-vigorous physical activity for 6–17-yr-

olds, and 75 min/wk of vigorous or 150 min/wk of moderate physical activity for adults and
elderly, including 3 and 2 days/wk, respectively, with muscle and bone strengthening. Practical
recommendations for staying active at home, with aerobic exercise training on a bike or rowing
ergometer, bodyweight training, dance and active video gaming, can aid to counteract the
detrimental physical and mental sideeffects of the COVID-19 protective lifestyle regulations.
This commentary provides useful information on home-based physical activity for sedentary
people across the lifespan, including children and adolescence, that can be undertaken during
the present pandemic or other outbreaks of infectious disease.

Given the concerns about the increasing spread of COVID-19, it is imperative that
infection control and safety precautions be followed. Home stay is a fundamental safety step
that can limit infections from spreading widely. But prolonged home stays can increase
behaviors that lead to inactivity and contribute to anxiety and depression, which in turn can lead
to a sedentary lifestyle known to result in a range of chronic health conditions. Maintaining
regular physical activity and routinely exercising in a safe home environment is an important
strategy for healthy living during the coronavirus crisis.

Home-based activities provide an opportunity for people to stay fit and healthy by
practising simple movements while staying at home. Many countries have now implemented
lockdowns, forcing people to stay at home and only go out in the event of an emergency. These
3 INSTRUCTIONAL MATERIAL FOR PHED 10012:
Physical Fitness, Testing Activities and Movement Competency
Rhene A. Camarador, Lisa D. Camarador, Jose Andres Serrano III, & Janvier B. Mantala
decisions will affect peoples’ mental and physical health, especially those who are used to
regular outdoor physical activities. But currently, the greatest risk of COVID-19 infection is
exposure. That’s why it is truly important that we find creative ways to exercise while staying at
home, maintaining social distancing and proper hygienic countermeasures.

How can I stay physically active despite COVID-19 closures?

There are many ways you can be active, even when the gym is closed and you are
practicing social distancing. According to recommendations from the American Heart
Association, adults should aim for at least 150 minutes of moderate-intensity physical activity, or
at least 75 minutes of vigorous-intensity physical activity, per week.
If you have a chronic condition or are an older adult, you should check with your doctor before
starting a new home exercise program. Your doctor may be able to recommend exercises that
are safe for you and will let you know what types of exercise you should avoid.
Here are a few suggestions to help you get moving:

 Exercise with family: Exercise is an excellent opportunity for family fun. Walks, bike
rides, dance parties, living-room yoga sessions, or backyard soccer games are just a
few examples of how you and your household members can exercise together.

 Get outdoors: Walking, cycling, jogging, and hiking can help you get some much-
needed fresh air while staying safely away from others. Don’t have time for a full-length
outdoor exercise session? Consider breaking your workout up into several 10-minute
sessions. You’ll be surprised at how quickly a few brisk walks around the block can add
up to a full workout.

 Follow along with online exercise videos: Whether you enjoy yoga, cardio kickboxing,
Pilates, strength training, barre, dance, or another type of workout, chances are you can
find a service that offers online videos. Additionally, many exercise studios and other
community organizations are now providing on-demand virtual fitness content.

 Take a virtual class: If you have the financial resources, consider supporting your local
fitness studio or personal trainer by signing up for online fitness classes or training
sessions. Some personal trainers are even offering private virtual sessions customized
to your needs, schedule, and preferences. Plus, having a class or training session on
your calendar allows you to interact with other people in a fun way, which may be just
the motivation you need to keep up with your fitness regime.

 Challenge yourself: Set an exercise goal — such as doing yoga five days per week or
beating your best 5K time — and make a plan to work toward achieving it.

 Tackle calorie-burning chores: Chores such as mowing the lawn, working in the
garden, washing the car, or cleaning out the garage provide excellent opportunities to
build muscles and burn calories. In addition to the sense of accomplishment you will feel
after your workout, completing a household task will yield even more feel-good benefits.

The bottom line: Although it may take some effort to create and adjust to new fitness routines, regular
physical activity can help you optimize your health and well-being during the coronavirus pandemic.

4 INSTRUCTIONAL MATERIAL FOR PHED 10012:

Physical Fitness, Testing Activities and Movement Competency
Rhene A. Camarador, Lisa D. Camarador, Jose Andres Serrano III, & Janvier B. Mantala
Suggested Media at Home
 COVID-19: Importance of home exercise while being isolated
https://www.youtube.com/watch?v=p9Dw-
4ycMQQ&fbclid=IwAR3EkZAI9cIxoeH5swmaya7Q97_mkJfr7of0FAnt85vG9DntMQUoA5rXegI&app=deskto
p
 Exercise, Immune Function, and COVID 19
https://www.youtube.com/watch?v=COyEDxl5N2A&fbclid=IwAR1iNeGJFjIBJQWexOvLhUHh6Espl5OnMzV
p9uB-GxOavsWyE0l_wWfXsqs&app=desktop

REFERENCES
th
Corbin , Charles B., et. al (2008) Concepts of Fitness and Wellness. A comprehensive Lifestyle Approach. 7
Edition. McGrawHill, USA.
Hoeger, W. W., Hoeger, S. A., Hoeger, C. I., & Fawson, A. L. (2018). Lifetime physical fitness and wellness. Cengage
Learning.
World Health Organization. (2020). Launch of new global estimates on levels of physical activity in
adults. https://www.who.int/news-room/detail/05-09-2018-launch-of-new-global-estimates-on-levels-of-
physical-activity-in-adults
World Health Organization. (2010). Global recommendations on physical activity for health. World Health
Organization. https://www.who.int/dietphysicalactivity/factsheet_recommendations/en/
World Health Organization. (2018). WHO launches global action plan physical activity.
https://www.who.int/news-room/detail/04-06-2018-who-launches-global-action-plan-on-physical-activity
Registered Deaths in the Philippines, 2017. Retrieved from https://psa.gov.ph/vital-statistics/id/138794
The impact of COVID-19 on sport, physical activity and well-being and its effects on social development
https://www.un.org/development/desa/dspd/2020/05/covid-19-sport/
https://www.acsm.org/read-research/newsroom/news-releases/news-detail/2020/03/16/staying-physically-active-
during-covid-19-pandemic
Sallis, J. (2020) A Call to Action: Physical Activity and COVID-19
https://www.exerciseismedicine.org/support_page.php/stories/?b=896
Joy L. (2020) Staying Active During COVID-19
https://www.exerciseismedicine.org/support_page.php/stories/?b=892
Simpson, R. (2020) Exercise, Immunity and the COVID-19 Pandemic https://www.acsm.org/home/featured-blogs---
homepage/acsm-blog/2020/03/30/exercise-immunity-covid-19-pandemic
Exercise is Essential for Well-Being During COVID-19 Pandemic https://patients.healthquest.org/exercise-is-
essential-for-well-being-during-covid-19-pandemic/
https://www.who.int/news-room/campaigns/connecting-the-world-to-combat-
coronavirus/healthyathome/healthyathome---physical-activity

5 INSTRUCTIONAL MATERIAL FOR PHED 10012:

Physical Fitness, Testing Activities and Movement Competency
Rhene A. Camarador, Lisa D. Camarador, Jose Andres Serrano III, & Janvier B. Mantala