WEEK 4

S.I.P.A
Short Incidental Physical Activity
• Physical activity is a major factor in preventing and reducing the risk of
many health conditions (eg. heart disease, diabetes and some cancers).

• Physical activity can be accumulated in small amounts through the day

or as a single longer session. These two types of activity produce similar
health benefits .
 Short Incidental
Physical Activity
• It is a 2–3-minute physical activity that
interrupts an hour of continuous sitting.

• It is meant to mitigate/lessen the adverse

effects of a sedentary lifestyle.

• Less daunting than an exercise or less

cumbersome than any activity that needs
preparations or additional participants to be
undertaken.
 Continuation . . .
• Can and should be done with
regularity throughout the
day , especially during
pandemic.

• Activities and movement

according to one’s choice and
capacity.
EXAMPLES OF S.I.P.A
 • Squats
Those who work and study from home • Airwalk
can benefit from SIPA. Callanta stated • Arm and Leg raise
that this is “a way for us to maintain our • Hinged stretch
health and fitness despite the • Twist
quarantine and movement restrictions.” • Combination of twisting,
Examples of SIPA include: bending and squats
• Step back lunges
• Marching
• Flying
• Knee touches
• Push ups
• Pull ups
 At WORK . . . . . .
Walking up stairs instead of taking the lift
or escalators

Cycle or walk to work instead of driving

 Get off the train or bus a couple of stops

early or park further away and walk

Organize a weekly exercise session at

work and encourage everyone to get
involved
At HOME . . . . . .
 Do some gardening or mow the lawn
 Do the housework instead of hiring help
 Go for a short walk before breakfast, after
dinner, or both!
Be active while watching television (eg.
exercise bike or treadmill)
At LEISURE . . . . . .
• Park further away from the shopping center and walk
the extra distance
• While at the shops, do a few laps of the center
• Make your leisure activities more active
• Walk at golf instead of using a buggy
• Walk along the beach
• Throw a football at the park
• Organize active family outings
• Try the many bicycle tracks
• Go for a bushwalk
National Physical Activity Guidelines
1. Think of movement as an opportunity, not an inconvenience

2. Be active every day in as many ways as you can

3. Put together at least 30 minutes of moderate- intensity physical activity on

most, preferably all, days .

4. If you can, also enjoy some regular, vigorous exercise for extra health and
fitness
World Health Organization (WHO) also recognizes the importance of exercise, not only
for our physical health, but also for our mental and emotional well-being.
(Some tips) :

Eat right. Promotion of Pinggang Pinoy. In this

serving, half of the plate should be fruits and
vegetables, while the other half should be
composed of carbohydrates and protein.
Carbohydrates include whole grains and whole
wheat, while protein examples are fish, eggs,
poultry and beef. “Proper food intake is a must
since it’s a basic essential of our life.
• Get enough rest and sleep. Though 7
to 8 hours of sleep is recommended, the
quality of sleep is also important.
Before going to bed, take time to relax
the body and mind through gentle
stretching and meditation. Make
sleeping a habit by going to bed at the
same time every night, and waking up
roughly at the same time every
morning.
Manage stress. Stress is
unavoidable, but can be managed
through regular exercise. Other
stress management
techniques include remaining
calm, talking to people, limiting
news feeds and establishing
routine.
Engage in exercise and physical
activity. WHO says that 150 to 300
minutes of moderate to
vigorous physical activity every
single week has to be maintained.
 “Maintaining our health is an important responsibility
with or without the pandemic, but it’s even more vital
now because our life is at stake. Taking care of our
overall health is our best investment, not only during the
pandemic, but throughout the course of our lifetime”

- Herculles Callanta