The Path to Fitness and Health

PE102-Unit1
 Physical
Activity and
 Exercise for
Health and
 Wellness
 Physical activity refers to
all movement including
during leisure time, for
transport to get to and
from places, or as part of
a person’s work. Both
moderate- and vigorous-
intensity physical activity
improve health.
  
 Popular ways to be
active include walking,
cycling, wheeling,
sports, active
recreation and play,
and can be done at
any level of skill and
for enjoyment by
everybody. 
Regular physical activity is
proven to help prevent
and
manage noncommunicabl
e diseases such as heart
disease, stroke, diabetes
and several cancers. It also
helps prevent
hypertension, maintain
healthy body weight and
can improve mental
health, quality of life and
well-being. 
 Exercise is any bodily activity that
enhances or maintains physical
fitness and overall health and wellness.
Exercise
It is performed for various reasons, to
aid growth and improve strength,
preventing aging,
developing muscles and
the cardiovascular system,
honing athletic skills, weight loss or
maintenance, improving health and
also for enjoyment. Many individuals
choose to exercise outdoors where
they can congregate in groups,
socialize, and enhance well-being.
Physical activity or exercise can
improve your health and reduce
the risk of developing several
diseases like type 2 diabetes,
cancer and cardiovascular
disease. Physical activity and
exercise can have immediate and
long-term health benefits. Most
importantly, regular activity can
improve your quality of life. A
minimum of 30 minutes a day
can allow you to enjoy these
benefits.  
 But todays pandemic and
even before it happens, are we
really doing this much?
Sedentary Movements
 A sedentary lifestyle is a type
of lifestyle involving little or no
physical activity. A person
living a sedentary lifestyle is
often sitting or lying down
while engaged in an activity
like socializing, watching
television, playing video
games, reading or using a
mobile phone/computer for
much of the day.
 Leading a sedentary
lifestyle is becoming a
significant public
health issue.
Sedentary lifestyles
appear to be
increasingly
widespread in many
nations despite being
linked to a range of
chronic health
conditions.
Dangers of a
sedentary lifestyle
a sedentary lifestyle can contribute to:
• obesity
• type 2 diabetes
• some types of cancer
• cardiovascular disease
• early death
• Extended periods of inactivity can
reduce metabolism and impair the
body’s ability to control blood sugar
levels, regulate blood pressure, and
break down fat.

• This shows that it is essential to reduce

the amount of time spent being
sedentary in addition to doing more
exercise.
 Mental healt
h
A sedentary lifestyle also
appears to have a negative
impact on mental well-being.

The combination of the

physical and mental impact to
health makes a sedentary
lifestyle particularly
problematic.
So what are we going
to do about it?
Body Movements
 Movement is a
fundamental aspect of
life. Movement is more
than just ‘exercise’ and
does not necessarily
require effort, though it
does require action.
Movement affects
everything, from
circulation to digestion
to metabolism to
immunity
 The human body movements get polished as
we grow in age. The movement starts from
crawling and with the increase in age the
person starts walking leading to the movement
of the whole organism.
These movements are possible because of
joints. Joints are points in our body where two
or more parts of our skeleton are connected
together. Different joints help our body carry
out different activities and movements.
Why do we need to
move?
 Benefits of regular physical
activity
• If you are regularly physically active, you may:
• reduce your risk of a heart attack 
• manage your weight better 
• have a lower blood cholesterol level 
• lower the risk of type 2 diabetes and some cancers 
• have lower blood pressure 
• have stronger bones, muscles and joints and lower risk of developing
osteoporosis 
• lower your risk of falls 
• recover better from periods of hospitalisation or bed rest 
• feel better – with more energy, a better mood, feel more relaxed and sleep
better. 
 A healthier state of mind 
• A number of studies have found that exercise helps depression.
There are many views as to how exercise helps people with
depression:
• Exercise may block negative thoughts or distract you from daily
worries. 
• Exercising with others provides an opportunity for increased social
contact. 
• Increased fitness may lift your mood and improve your sleep
patterns. 
• Exercise may also change levels of chemicals in your brain, such as
serotonin, endorphins and stress hormones.  
 Aim for at least 30
minutes a day 
• To maintain health and reduce your
risk of health problems, health
professionals and researchers
recommend a minimum of 30
minutes of moderate-intensity
physical activity on most, preferably
all, days. 
 With movement, our bodies
regulate hormone activity, detoxify
and respire. Daily movement
promotes chemical changes in the
body and stimulates neural
pathways.  Movement is essential
for learning, and ignites cerebral
capacity and function. Today’s
culture promotes sedentary
lifestyles, and often as we slow
down
• When we becomes sedentary,
wellness becomes compromised.
So, it’s time to move. 

• Take a walk. Lunge your

positivity. Take a spring leap.
Discover the joy of motion!