Week 4 Sipa

WEEK 4
S.I.P.A
Short Incidental Physical Activity
• Physical activity is a major factor in preventing and reducing the risk of
many health conditions (eg. heart disease, diabetes and some cancers).
• Physical activity can be accumulated in small amounts through the day

or as a single longer session. These two types of activity produce similar
health benefits .
BS Computer Engineering
GEMW01X - Mathematics in the Modern World
Short Incidental
Physical Activity
• It is a 2–3-minute physical activity that

interrupts an hour of continuous sitting.
• It is meant to mitigate/lessen the adverse

effects of a sedentary lifestyle.
• Less daunting than an exercise or less

cumbersome than any activity that needs
preparations or additional participants to be
undertaken.
Continuation . . .
• Can and should be done with
regularity throughout the day,
especially during pandemic.
• Activities and movement

according to one’s choice and
capacity.
EXAMPLES OF S.I.P.A
• Squats
• Airwalk
Those who work and study from home • Arm and Leg raise
• Hinged stretch
can benefit from SIPA. Callanta stated
• Twist
that this is “a way for us to maintain our • Combination of twisting,
health and fitness despite the bending and squats
quarantine and movement • Step back lunges
restrictions.” Examples of SIPA include: • Marching
• Flying
• Knee touches
• Push ups
• Pull ups
At WORK . . . . . .
❑Walking up stairs instead of taking the lift
or escalators
❑Cycle or walk to work instead of driving
❑ Get off the train or bus a couple of stops

early or park further away and walk
❑Organize a weekly exercise session at work

and encourage everyone to get involved
At HOME . . . . . .
❑ Do some gardening or mow the lawn
❑ Do the housework instead of hiring help
❑ Go for a short walk before breakfast, after
dinner, or both!
❑Be active while watching television (eg.
exercise bike or treadmill)
At LEISURE . . . . . .
• Park further away from the shopping center and walk

the extra distance
• While at the shops, do a few laps of the center
• Make your leisure activities more active
• Walk at golf instead of using a buggy
• Walk along the beach
• Throw a football at the park
• Organize active family outings
• Try the many bicycle tracks
• Go for a bushwalk
National Physical Activity Guidelines
1. Think of movement as an opportunity, not an inconvenience
2. Be active every day in as many ways as you can
3. Put together at least 30 minutes of moderate- intensity physical activity

on most, preferably all, days .
4. If you can, also enjoy some regular, vigorous exercise for extra health
and fitness
World Health Organization (WHO) also recognizes the importance of exercise, not only for
our physical health, but also for our mental and emotional well-being.
(Some tips) :
Eat right. Promotion of Pinggang Pinoy. In this

serving, half of the plate should be fruits and
vegetables, while the other half should be
composed of carbohydrates and protein.
Carbohydrates include whole grains and whole
wheat, while protein examples are fish, eggs,
poultry and beef. “Proper food intake is a must
since it’s a basic essential of our life.
• Get enough rest and sleep. Though 7
to 8 hours of sleep is recommended,
the quality of sleep is also important.
Before going to bed, take time to relax
the body and mind through gentle
stretching and meditation. Make
sleeping a habit by going to bed at the
same time every night, and waking up
roughly at the same time every
morning.
Manage stress. Stress is
unavoidable, but can be
managed through regular
exercise. Other stress
management techniques include
remaining calm, talking to
people, limiting news feeds and
establishing routine.
Engage in exercise and physical
activity. WHO says that 150 to 300
minutes of moderate to
vigorous physical activity every single
week has to be maintained.
“Maintaining our health is an important responsibility
with or without the pandemic, but it’s even more vital
now because our life is at stake. Taking care of our
overall health is our best investment, not only during
the pandemic, but throughout the course of our
lifetime”
- Herculles Callanta

Week 4 Sipa

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WEEK 4

• Physical activity can be accumulated in small amounts through the day

• It is a 2–3-minute physical activity that

• It is meant to mitigate/lessen the adverse

• Less daunting than an exercise or less

• Activities and movement

❑Cycle or walk to work instead of driving

❑ Get off the train or bus a couple of stops

❑Organize a weekly exercise session at work

• Park further away from the shopping center and walk

2. Be active every day in as many ways as you can

3. Put together at least 30 minutes of moderate- intensity physical activity

Eat right. Promotion of Pinggang Pinoy. In this

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