PACKET 3

HEALTH and
FITNESS
 OBJECTIVE
S
At the end of this lesson, you are expected to:

• identify diseases which are associated with a

sedentary lifestyle and the major risk factors for
these diseases;
• realize regular physical activity in terms of
disease prevention and healthy aging; and
• identify physical activities suitable for typical
people, and how often should they exercise.
 Physical Activity and Cardiovascular Diseases
According to World Health Organization (WHO, 2011) cardiovascular
disease (CVD) caused 17.3 million deaths (30%) worldwide in 2008, and
it is projected to cause more than 26 million deaths by 2030. More than
80% of those cardiovascular deaths occurred in low- and middle-income
countries.
Coronary Heart Disease
Globally, coronary heart disease (CHD) accounts
for more deaths than any other disease, with more
than 7.6 million people dying from it in 2005 (WHO
2007). CHD is caused by a lack of blood supply to
the heart muscle (myocardial ischemia) resulting
from a progressive, degenerative disorder known
as atherosclerosis.
Coronary Heart Disease
- is the term that describes what happens when your
heart's blood supply is blocked or interrupted by a build-up
of fatty substances in the coronary arteries. Over time, the
walls of your arteries can become furred up with fatty deposits.
What are the main causes of coronary heart disease?
Smoking Lack of Regular Exercise
High Blood Pressure Diabetes
High Cholesterol Thrombosis
High Lipoprotein
Smoking
- is a major risk factor for coronary heart disease. Both nicotine and
carbon monoxide (from the smoke) put a strain on the heart by
making it work faster. They also increase your risk of blood clots.

Side effects of NRT (Nicotine Replacement Therapy) can include:

•skin irritation when using patches
•irritation of nose, throat or eyes when using a nasal spray
•difficulty sleeping (insomnia), sometimes with vivid dreams
•an upset stomach
•dizziness
•headaches
High Blood Pressure
High blood pressure (hypertension) puts a strain on your heart and
can lead to CHD.
Blood pressure is recorded with 2 numbers. The systolic pressure
(higher number) is the force at which your heart pumps blood around
your body.
The diastolic pressure (lower number) is the resistance to the blood
flow in the blood vessels.
As a general guide:
•high blood pressure is considered to be 140/90mmHg or higher (or
150/90mmHg or higher if you're over the age of 80)
•ideal blood pressure is usually considered to be between 90/60mmHg
and 120/80mmHg
Things that can increase your risk of getting high blood pressure:

•are overweight
•eat too much salt and do not eat enough fruit and vegetables
•do not do enough exercise
•drink too much alcohol or coffee (or other caffeine-based drinks)
•smoke
•do not get much sleep or have disturbed sleep
•are over 65
•have a relative with high blood pressure
•are of black African or black Caribbean descent
•live in a deprived area
 Treatment for high blood pressure
Doctors can help you keep your blood pressure to a safe level using:
•lifestyle changes
•medicines
Lifestyle changes to reduce blood pressure
•reduce the amount of salt you eat and have a generally healthy diet
•cut back on alcohol 
•lose weight if you're overweight
•exercise regularly
•cut down on caffeine
•stop smoking
 High Cholesterol
  - is a fat made by the liver from the saturated fat in your diet. It's
essential for healthy cells, but too much in the blood can lead to CHD
(Coronary Heart Disease).
- It's mainly caused by eating fatty food, not exercising enough,
being overweight, smoking and drinking alcohol. It can also run in
families.
- Too much cholesterol can block your blood vessels. It makes you
more likely to have heart problems or a stroke.
High Lipoprotein
- Like cholesterol, lipoprotein (a), also known as LP(a), is a
type of fat made by the liver. It's a known risk factor for
cardiovascular disease and atherosclerosis.
High levels of LP, have now been identified as an
independent risk factor in cardiovascular disease, with a
causal link to atherosclerosis (furring up of arteries), heart
attacks, strokes, aortic valve disease and heart failure.
Lipoprotein or LP for short, is a large lipoprotein particle
made by the liver.
 Lack of Regular Exercise
- If the arteries that supply blood to your heart become blocked, it can lead to
a heart attack. If the arteries that supply blood to your brain are affected it can
cause a stroke.
Physical activity guidelines for adults aged 19 to 64
Adults should aim to:
 do strengthening activities that work all the major muscle groups (legs, hips, back,
abdomen, chest, shoulders and arms) on at least 2 days a week
 do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous
intensity activity a week
 spread exercise evenly over 4 to 5 days a week, or every day
 reduce time spent sitting or lying down and break up long periods of not moving with
some activity
You can also achieve your weekly activity target with:

 several short sessions of very vigorous intensity activity

 a mix of moderate, vigorous and very vigorous intensity activity

These guidelines are also suitable for:

 disabled adults
 pregnant women and new mothers
 Diabetes
A high blood sugar level may lead to diabetes, which can more than
double your risk of developing CHD.
Diabetes can lead to CHD because it may cause the lining of blood
vessels to become thicker, which can restrict blood flow.

Thrombosis
A thrombosis is a blood clot in a vein or artery.
If a thrombosis develops in a coronary artery it
prevents the blood supply from reaching the heart
muscle.
This usually leads to a heart attack.
 Regular Physical Activity in terms of Disease Prevention
and Healthy Aging

Studies have shown that maintaining regular physical

activity can help prevent many common diseases, such as
heart disease and diabetes. Exercise improves overall immune
function, which is important for seniors as their immune systems
are often compromised.
How can regular physical activity help prevent disease?
Daily physical activity can help prevent heart disease and stroke
by strengthening your heart muscle, lowering your blood pressure,
raising your high-density lipoprotein (HDL) levels (good cholesterol) and
lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving
blood flow, and increasing your heart's
 How much physical activity you need to stay healthy 

The guidelines recommend the amount and intensity of activity by

age. As a rough guide:
•Vigorous exercise means you can’t talk and exercise at the same
time. 
•Moderate exercise means you can talk while you’re exercising, but
you can’t sing.
 The guidelines recommend the following physical activity for children:

Children 0–5 years

• You can encourage babies from birth to 1 year to play on the
floor, in a safe and supervised environment.
• Toddlers (1–3 years) and preschoolers (3–5 years) need at
least three hours of physical activity every day.
•It’s recommended that children younger than 2 years do not watch
any television or use any electronic media (such as DVDs, computers
or other electronic devices). 
•It’s recommended children 2–5 years watch less
than an hour of television or other electronic
media each day.
Children 5–12 years
• Children 5–12 years need at least one hour of moderate to
vigorous exercise every day.
• Strengthening activities are important too. Children of this age
should participate in strengthening activities at least three
days every week.
•These guidelines are a minimum. Children who do more physical
activity will enjoy more health benefits.
• It’s recommended children 5–12 years keep
their television and electronic media time to less
than two hours each day.
Young people 13–17 years

•Young people aged 13–17 years need at least one hour of moderate
to vigorous physical activity each day.
•These guidelines are a minimum. Young people who do more
physical activity will enjoy more health benefits.
•It’s recommended young people keep
their television and electronic media time
to less than two hours each day.
Adults 18–64 years
• Doing any physical activity is better than doing nothing.
•Be active on most days of the week. If you can be active every single
day, that is even better.
• Try to accumulate 150–300 minutes of moderate intensity
physical activity, or 75–150 minutes of vigorous intensity
physical activity every week.
•Try to do muscle strengthening activity on at least two days each
week.
•Try to minimize the amount of time you spend
sitting down, and try not to sit for long periods at
a time. 
Older people 65 years and above

• Some physical activity is recommended, no matter what an

older person’s age, weight, health problems or abilities.

•Try to do a range of activities that incorporate different ways to build

your fitness, strength, balance and flexibility.

• If you have previously stopped physical activity, or if you’re

starting a new activity you haven’t done before, start at a level
that you can easily manage.
 Moderate intensity activities
•brisk walking
•recreational swimming
•dancing
•social tennis
•riding a bike or a scooter
•golf
•household tasks such as cleaning windows or raking leaves
•playing active games.
 Vigorous intensity activities
•running
•fast cycling
•organized sports such as football, soccer or netball
•tasks that involve lifting, carrying or digging
Strengthening activities
•skipping •playing games such as tug-o-war and
•hopping hopscotch
•jumping •dancing
•climbing •gymnastics
•swinging •martial arts.
Strengthening activities for young people and adults can include any of
the children’s activities, and:

•sit ups
•push ups
•lunges
•squats
•resistance/ strength training exercises
supervised and instructed by qualified
professionals.
 How to incorporate physical activity into your day
At home:
•work in the yard; mow the lawn, rake the leaves, prune the bushes
or dig in the garden
•when you’re out for a walk, pick up your pace and choose a hilly
route if you can
•walk your dog regularly
•park further away when you go shopping to add some more walking
to your day
•do abdominal exercise while you watch television
•walk the kids to school
•wash the car by hand.
At work:
•stand up when you talk on the phone
•walk down the hall to talk to someone rather than calling or emailing
•take the stairs instead of the lift, or get off a few floors early and
walk the rest of the way
•schedule exercise time in your work calendar and treat it like another
meeting
•walk around the grounds or streets near your building during your
break or lunchtime
•get a standing desk.
At play:

•plan family outings that include physical

activity, such as hiking or swimming
•meet up with a friend and do some active
recreation you both enjoy
•when you’re at the beach, go for a walk
or fly a kite
•when you’re playing golf, walk instead
of getting a golf cart.
Reference:

https://www.nhs.uk/conditions/coronary-heart-disease/causes/

https://www.betterhealth.vic.gov.au/health/healthyliving/The-
amount-of-physical-activity-you-need
Thank
You!