OMT100-PERSONALITY DEVELOPMENT

 Exercise makes you more relaxed: the body &

mind. It boosts your energy, you will be
more energized
 You look better & feel great
 It strengthens your muscles, joints and bones
 It helps your heart to work more efficiently
 It helps almost all systems in your body to

work perfectly
 You will have a good night’s sleep
 It does not incur any cost or expenditure
 It activates the sexual life
 Exercise makes you to bend, to pull or
to twitch the body, to move, to look
around and to turn around completely.
 All these activities are needed in your
everyday life (eg: prayer-Muslim,
working, in the house, get on bus/train,
recreation purposes, socialize, play
sports, etc
 If you have flexible body, there is less
likely that you will get hurt
 You will have the strength and force to pull &
carry things
 You need energy & strength to move about

everyday to carry something, to climb

stairs/hills and other activities that you need
to do daily
 Your strong back and stomach muscles will

make you look healthy and great

 It provides you with energy to go on and on
 It enables you to carry out your job, walk,

run, without tiring easily or feeling strained

 You build your stamina when you exercise

and it protects your from heart diseases

 To have a healthy body, you need to exercise.
 You can choose to do something you like.

You can:
◦ Walk
◦ Jog or run
◦ Cycle
◦ Do gardening
◦ Do aerobic dancing
◦ Swim, etc
 Something interesting

 Can be done at home or nearby

 Fits your daily schedule

 Right for your (age & body) health

 Exercise Consistently
◦ Exercise at least 3 times a week, 20-30 minutes each time
◦ Be consistent in order to maintain a healthy body
 Use Appropriate Clothes
◦ Use clothes that suit with climate, not too thick or tight
◦ Use proper shoes for the type of exercise
 Increase Your Ability Gradually
◦ To be energetic needs time
◦ Keep up with your exercise faithfully according to your
capability
◦ By doing so, you can increase your ability from time to
time
 Warm Up Before Exercising
◦ Warming up the body is necessary before doing
more vigorous activity
◦ It is also important to cool down after exercise for
at least 5-10 minutes

 Do Not Compete
◦ Do not compete with others
◦ You should exercise according to your capability
 Do you gasp for air/wheeze when climbing
stairs/hills?
 Do you feel pain at you feet & thigh when

climbing up the third/fourth step?

 Do you find it difficult to scratch your back,

to use your clothes, to comb your hair at the

back or to tie your shoelace?
 Do you find it difficult to get up quickly or

easily from a seating position?

If you answer to the questions were YES,
then you need to……

EXERCISE
in order to maintain a healthy body
BMI = Weight (kg)
Height (m) X Height (m)

Less than 20 = underweight

20 to less than 25 = healthy
25 to less than 30 = overweight
30 or more = obese (very overweight)

 The BMI is only for adults aged 16-64 whose body size
and composition are fairly stable
 Ideal fuel source for the body
 Needed to utilize fat efficiently
 Complex (starches)

◦ Source: pasta, rice, whole grain breads and cereals and

starchy vegetables (corn, potatoes & squash)
◦ Provide energy, supply body with other desirable
nutrients (fiber, water, protein, vitamins & minerals)
 Simple (sugar)
◦ Also provide energy
◦ Glucose (body’s fuel), fructose (found in fruits, honey,
maple syrup), sucrose (table sugar) & lactose (milk sugar)
◦ Come mainly from milk, fruits or in concentrated form as
sugar, honey or other sweets
 Fiber

◦ Known as “roughage” and “bulk”

◦ Associated with many health benefits even
though it contains no calories or energy
for the body
◦ Made up of indigestible carbohydrates
(pass through the digestive tract without
being absorbed)
◦ Fiber type: Insoluble & Soluble
 FIBER
SOURCE POSSIBLE BENEFITS
TYPE

Fruits,
• Promotes regularity
vegetables,
• Protects against colon cancer
dried beans,
INSOLUBLE • Prevents obesity by replacing
seeds,
dietary fat
wheat bran,
• Manages blood sugar
popcorn

Oatmeal, fruits,
• Lowers blood cholesterol
dried beans,
• Manages blood sugar
SOLUBLE vegetables, oat
• Prevents obesity by replacing
bran, seeds, rye,
dietary fat
barley
 Provide energy, escort the fat soluble vitamins
(A,D,E,K), contribute to hormone synthesis &
blood clotting mechanism
 2 types: saturated & unsaturated
 Saturated:

◦ Come from animal sources & tropical oils

◦ Solid at room temperature
◦ Associated with heart disease & cancer
◦ Found in meats, butter, milk & tropical oils (palm,
palm kernel & coconut)
 Unsaturated:
◦ Comes from plant sources
◦ Liquid at room temperature
◦ 2 classes:
 Polyunsaturated - corn, sesame, soybean oils
 Monounsaturated - olive, peanut & canola oils
 Cholesterol:
◦ A waxy, fatlike substance that is essential for life
◦ Used to form cell membranes, the sex hormones
estrogen and progesterone, and other vital substances
◦ Also ensures proper functioning of the nervous system
◦ Not a required nutrient because body manufactures all
the cholesterol it needs
◦ Excess dietary cholesterol is linked to heart disease
and strokes
◦ Found in all animal food, including meat, eggs, fish,
poultry & dairy products
◦ Carried in the bloodstream by LDL and HDL
◦ LDL= low-density lipoproteins (bad cholesterol)
◦ HDL = high-density lipoproteins (good cholesterol)
 Needed for growth, repair and maintenance of
all body cells
 Transmit hereditary characteristics and help

form the hormones and enzymes used to

regulate body processes
 Made up of 22 different amino acids-the

building blocks of the body

 Complete: animal sources & contains all 8

essential amino acids (milk, egg, fish)

 Incomplete: plant sources & lack one or more of

the essential amino acids (vegetables & grains)

 Organic substances needed by the body in trace
amounts
 Help to regulate important bodily functions;

manufacturing healthy blood cells and liberating

energy from carbohydrates, fats and proteins
 Water-soluble: easily eliminated from the body

(Vitamin B complex & C)

 Fat-soluble: transported, absorbed & stored with

body fat (Vitamin A,D,E,K), excessive amounts

lead to toxic, health-threatening effects
 Perform many vital functions in the body;
building strong bones & teeth (calcium),
forming hemoglobin in red blood cells (iron),
regulating fluid levels, etc
 Excess amounts can lead to toxic
 Major: needed >100mg per day (calcium,

sodium, potassium & magnesium)

 Trace: tiny amount only (iron, zinc, iodine,

copper, selenium
 Ideal sources: fruits & vegetables
 Often called the “forgotten nutrient”
 Provides the medium for nutrient & waste

transport
 Plays vital role in body’s biochemical reactions-

to control body temperature & to avoid skin

from becoming dry
 Should take up to at least 8 glasses of water

daily, and more with an active lifestyle

 Plain water, mineral water or bottled drinking

water
 Limit sweetened drinks, coffee, tea & alcohol