SH1659

Physical Activity
 It can be done in any form as long as it requires the body to move.
 It refers to any expenditure of energy brought about by bodily movement via the skeletal
muscles.

Types of Physical Activities

I. Aerobic

 It targets the body’s cardiopulmonary system. It can be moderate or vigorous in intensity.

Vigorous activities take more effort than moderate ones. For moderate activities, an
individual can talk while doing this activity. For vigorous activities, an individual can
only say a few words without stopping to catch his/her breathe.
 It stimulates the heart rate and breathing rate to increase in a way that can be sustained
for the exercise session.
 It improves fitness and benefits both physical and emotional health. It also prevents or
reduces the chances of developing cancer, diabetes, depression, cardiovascular diseases,
and osteoporosis.

Examples:

o Running o Aerobic Classes

o Swimming o Dancing
o Walking o Kickboxing
o Hiking

II. Muscle- and Bone-strengthening

 It makes the muscles and bones stronger. It promotes bone growth and strength. It allows
the different parts of the body such as legs, hips, back, chest, stomach, shoulders, and
arms to work.
 It involves having muscles work or hold against a force or some weight.

Examples:

o Running
o Brisk Walking o Sit-ups
o Tennis o Lunges
o Basketball o Squats
o Volleyball o Weight Lifting
o Hopping o Working with Resistance Bands
o Skipping such as Tug-of-War
o Jumping o Gymnastics
o Push-ups
o Wall Climbing

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III. Balance-strengthening

 It enhances physical stability and flexibility, which reduces risk of injuries caused by
activities such as stretching, dancing, yoga, and martial arts.
 It is also known as “core-strengthening activities.”
 The “core” are the muscles that surround the trunk of the body. Without strong trunk
muscles, an individual is more likely to suffer from chronic back pain, lose balance and
fall, and be prone to injury. The core essence of everything an individual do from day to
day activities to athletic pursuits. Strong core is responsible for the sense of balance.

Examples:

Stand On One (1) Foot

o Stand with your right foot behind a chair, holding on for balance.
o Hold position for 10 seconds.
o Do the same procedure standing with your left foot.

Toe Stand
o Stand behind a chair, then breathe in slowly and hold your breathe.
o As you breathe out slowly, stand on tiptoes as high as possible.
o Hold position for a second.
o Breathe in as you slowly lower heels to the floor.

Heel-To-Toe-Stand
o Position the heel of one foot just in front of the toes of the other foot. Your heel
and toes should touch or almost touch one another.
o Choose a spot ahead of you and focus on it to keep you steady as you walk
forward.
o Put your heel just in front of the toe of your other foot as you take your steps.

Balance Walk
o Raise arms to sides at shoulders level.
o Choose a spot ahead of you and focus on it to keep you steady as you walk
forward.
o Walk in a straight line with one (1) foot directly in front of the other.
o As you walk, lift your back leg. Pause for one (1) second before stepping forward.

References:

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Physical activity. (n.d.). Retrieved from choosemyplate.gov/physical-activity/why.html
Physical activity. (n.d.). Retrieved from who.int/topics/physical_activity/en/

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