Lifestyle and

Weight
Management
Lifestyle
the way in which a person or group lives.
- Physical activities you engage
- the food you eat
- daily habits you observe
- the choices you make as consumer
 Many aspect of your life are connected to your weight and lifestyle. Your food
choices are only part of them. Your Age, gender, inherited characteristics, sleeping
habits, and physical activity are also aspect to be considered.
 Managing your lifestyle entails making modification in your routine especially
in those aspects that elevate health risks. Food choice, physical activity and eating
habits are some of the aspects of your lifestyle that can be modified to improve it.
These modification should be done gradually, like reducing the intake of fatty food,
getting up to reach for something instead of asking someone to get it for you, or
walking faster and more often. The idea is that for health risks to be reduced,
changes in your lifestyle should be made.
Risk Factor
are variables in your lifestyle that may lead to certain diseases.
NCD’s
known as non-communicable diseases that are not transmitted from person to
person, yet it can kill a people.
Four main type of NCD’s
a. cardiovascular diseases ( heart enlargement and hypertension)
b. cancer
c. chronic respiratory diseases (pulmonary disease and asthma)
d. diabetes
Weight Management Formula
- Weight Gain = energy consumed is greater than energy expended
= more food intake but less physical exertion
- Weight Loss = energy consumed is less than energy expended
= more physical exertion but less food intake
- Weight Maintenance = energy consumed equals energy expended
= physical exertion is the same with food intake
BMI ( Body Mass Index)
- It is a rough measure of body composition that is useful for classifying the
health risk of body weight. It is also based on the concept that a person’s weight
should be proportional to height.
Recreational Activities
- are those activities held during one’s leisure time. Their purpose is to refresh
oneself by doing activities that are considered by an individual as enjoyable.

Active Recreational Activities

- are highly recommended for health promotion. These activities require more
amounts of energy to be expended than the usual energy expenditure.
Physical Activity
any bodily movement produced by skeletal muscles that requires energy
expenditure. 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.
Physical Fitness
Physical fitness refers to the ability of your body systems to work together
efficiently to allow you to be healthy and perform activities of daily living. Being
efficient means doing daily activities with the least effort possible.
FITT Formula

FREQUENCY (how often) – number of training sessions that are performed during
a given period
INTENSITY (how hard) – an individual’s level of effort, compared with their
maximal effort, which is usually expressed as percentage.
TIME (how long) – duration of workout (including warm-up and cool-down) or the
length of time spent in training
TYPE – mode of physical activity
BENEFITS OF ACTIVE PARTICIPATION IN SPORTS AND RECREATIONAL ACTIVITIES

HEALTH BENEFITS

• Road map to good health and longevity

• Improved quality of life

• Lower blood pressure, reduced arthritis pain, weight loss and lowered risk o diabetes, certain cancer,
osteoporosis and cardiovascular disease
PHYSICAL BENEFITS
• Improvement of skills specific to a particular activity
• Relaxation, rest, and revitalization

MENTAL AND EMOTIONAL BENEFITS

• Releases of stress from demands of everyday living
• Greater personal confidence and self-esteem
• Sense of achievement
• Reducing risks of depression, anxiety, psychological distress, and emotional
disturbance
• More restraint in avoiding risky behavior
SOCIAL BENEFITS
• Bonding with family and friends
• Opportunity to make new friends and acquaintances
• Strengthen social networks and community identity