ACTIVE

LIFESTYLE

CHIN MYVE BANDOJO

KERWIN JOULE NYKOLAS CASANA
IMPORTANCE OF AN
ACTIVE LIFESTYLE

Regular, moderate to high intensity of physical

activity and exercise was proven to improve overall
health fitness. Experts agree that regular exercise
helps prevent the development of noncommunicable
diseases such as hypertension, Type 2 diabetes, heart
disease, and some forms of cancer.
SEDENTARY OR INACTIVE LIFESTYLE

It has been considered by the WHO as a significant risk

factor in the development of many noncommunicable
diseases.

MORE INFORMATION
WHAT TYPES OF EXERCISES CAN BE PERFORMED
TO DERIVE THESE HEALTH BENEFITS?
01
Aerobic Exercise involve large muscle
groups (e.g., thighs) that perform rhythmic
and continuous movement for a prolonged
period of time in order to improve aerobic
capavity.

Resistance Exercise require the muscle to

02 contract against an external load (e.g.,barbell)
in order to improve muscular strength,
muscular endurance, and bone strength.

Stretching Exercise increase the elasticity of

03 muscles and tendons surrounding the joint
in order to improve flexibility.
WHAT CHANGES OR ADAPTATION WILL
OCCUR AS A RESULT OF AEROBIC EXERCISE ?

A regular aerobic exercise will stimulate changes in the various

organs and tissues of the body but is more emphasized in the
cardiovascular system. These changes help the body to adapt to
the increased demands by allowing more oxygen and nutrients
to the exercising muscles. Moreover, the muscles are able to
extract more oxygen from the blood, which translates to an
increased maximum amount of oxygen that the body can utilize.
IS IT NORMAL FOR THE MUSCLE TO INCREASE
IN SIZE AS A RESULT OF RESISTANCE TRAINING?

The adaptation of the body to regular resistance exercise is commonly

found in the nervous and musculoskeletal system. The neural changes
help in activating more muscles during movement. The musculoskeletal
structures adapt to increase force production capacity and resist fatigue.
These adaptation happen at the cellular level after several months of
regular training.

LEARN MORE
HOW IMPORTANT IS
STRETCHING EXERCISE
IN IMPROVING PERFORMANCE?

Stretching exercise are important in improving range of motion

around the joints. It helps an individual in performing daily task with
efficiency. The evident effects of stretching exercises are felt when an
athlete suffers an injury or when a person gets older. When the joint
condition deteriorates as a result of injury or aging, the muscles
surrounding the joint lose elasticity, leading to stiffness. Joint stiffness
makes an ordinary movement such as raising the arm difficult and
painful. Additionally, joint stiffness increases the risk of re-injury
during sports competition.
ARE THERE PSYCHOLOGICAL
Benefits from exercise

The effects of training go beyond the biological changes. As much

as these biological changes lead to better health, an individual who
regularly trains can experience psychological, emotional, and even
intellectual benefits. Exercise psychologists found strong evidence
that regular exercise improves the mood of an individual and
reduces anxiety. Some forms of stretching exercises trigger
relaxation by reducing muscle tightness. Exercise is also claimed
to stimulate the release of feel-good brain chemicals called
endorphins.

P E A N D H E A LT H RE PORT 2
 WHY IT IS HARD TO CHANGE UNHEALTHY HABITS

Healthy behaviors are hard to adapt. A new "healthy" behavior has to be consistent and conciously
performed to kick out the old habit. Habits are behavioral patterns that are performed
unconciously. They are hard to break because the brain had been programmed to make the
behavior or action part of its default setting.
 TRANSTHEORETICAL MODEL
(PROCHASKA AND VELICER, 1997)

PRE-CONTEMPLATION STAGE CONTEMPLATION STAGE PREPARATION STAGE

If he/she does not recognize the presence of Once the individual becomes One an individual is convinced to
an unhealthy habit and the importance of dedicated to the idea of adopting a make the change, he/she starts to
changing his/her behavior. positive behavior. prepare for the actual date and time to
start the new behavior.
HOW DO WE SOLVE THE COMMON BARRIERS
TO ADOPTING AN ACTIVE LIFESTYLE

"I dont have the time". Prioritize activities and cut back some
01 time from the non-essential activities to be able to exercise.

"I am always tired". Make a physical activity diary and analyze

02 which part of the day you have more energy and schedule your
work-out around that period.

"I dont know how". Read journals and articles on the best
03 practices as well as ask people who have been successful at
adopting the healthy behavior.

"I dont have enough money". There are numerous exercise

04 regimens that are not expensive such as running and
swimming.

"I do not feel support". Inform family and friends about the
05 new behavior or join a ctivity club that has the same interest.
WHAT IS POOR
DIETARY HABIT?

Poor dietary habits occur when the person does not follow the
principles of good nutrition-adequacy, balance, and variety.
Adequacy refers to moderate amounts of nutrients to maintain
normal body function. Balance refers to correct combination of
nutrients, and variety refers to consumption of different types of
food product.