Module 4:

Physical Activity and Physical

Exercise
 The World Health Organization (WHO)

Defining defines physical activity (PA) as any bodily

Physical
movement prodeced by skeletal muscles that
involves energy expenditure. It encompasses

Activity all bodily movements, whether for recreation,

transporting to and from places, etc. It can be
both moderate and vigorous intensity, which
benefits health, quality of life , and lower your
risk in getting diseases.
 The Need for Physical Activity
 reduce the likelihood of having significant
health issues such as heart disease, type 2
diabetes, obesity, as well as some cancers
 The Need for Physical Activity

If you regularly take part in physical activity, you may:

 reduce the likelihood of having significant health issues such as heart disease, type 2 diabetes,
obesity, as well as some cancers;
 Lower the burden of chronic diseases while also premature death;
 improve your weight management;
 have decreased cholesterol levels in your blood;
 posses lower blood pressure;
 have greater bone density, stronger muscles, and joints, and are less prone to osteoporosis;
 reduce your chance of slipping;
 recover faster from sickness or bed rest;
 feel better- with more energy, a better mood, more relax, and better sleep; and
 have a healthier mental state.
 The Need for Physical Activity

There are numerous theories about how PA can benefit people who are
depressed. PA can:

 help you filter out negative thoughts and divert you from your daily troubles;
 allow am increased social interaction;
 enhance your mood and sleep patterns; and
 alter the levels of brain chemicals such as serotonin, endorphins, and stress
hormones.
 The Need for Physical Activity

Creating walkable neighborhoods can help:

 increase level of economic activity and employment;

 boodt property values;
 encourage neighborhood revitalization; and
 reduce the cost of health care
 Health Risk of Sedentary Life

People’s lives are becoming Obesity (weight gain) is

more sedentary as a result of increasing in children and
the increased use of adolecents, in addition to a
motorized vehicles and the decline in cardiometabolic
increasing use of computers health, fitness, pro-social/
for work, education, and behavioral behavior, and sleep
leisure. duration.
Adults, on the other hand, have
a higher risk of developing
According to research, diseases such as haert
sedentary activity is disease, cancer, and diabetes,
associated with the following as well a being a cause of
unfavourable health effects. premature daeth due to
cardiovascular disease,
diabetes, and cancer.
 How to Increase hysical Activity
Subtle changes that encourage you and your family to move more will help you all maintain a
healthy weight. Here are a few examples:
 Whenever possible, walk instead of
driving.
 Walk from your home to school.
 Use the stairs instead of using the
escalator or elevator.
 Instead of watching TV, go for a half -
hour stroll.
 Walk instead of taking the jeepney or
bus.
 Park further away from the mall and
then walk.
 Make a walking on Saturday morings a
family habit.
 Swap off a Sunday drive for a Sunday
walk.
 Do a gardening work or home repairs.
 Perform yard chores. Get your kids to help
rake, weed, or plant.
 Do some household work.
 Particpate in an exercise group and enroll
your family in local sports teams or lessons.
 Perform sit - ups in front of television. Hold sit -
up contest with your family.
 Select activity that fits into your everyday
routine.
 If the weather is poor, use a orkout video.
 Spend atleast 30 minutes each day playing
with your family.
 Dance to music with your family.
 Select activities that you enjoy. Inquire with
your family about their preffered activities.
 Explore alternative physical activities.
Physical Activity and
Physical Exercise
Differenciated
 Physical Exercise,
Physical Activity
is any movement that on the other hand , is defined
requires energy from the as movement that is planned,
muscles. In other words systematic, repititive, andd
movement made by a person. intentional. It can also be used to
develop or maintain physical
fitness.
Four Different Types of Physical Exercise

Physical Exercise
is classified into four types; endurance,
strength, balance, and flexibility. Each
has distict advantages. Doing one
enhances your ability to do others, and
variation reduces monotony and injury
risk. Exercise that improve your strenght,
felexibility, balance, and mobility will keep
you active, mobile, and feeling good.
 Benefits of Physical Exercise

Regular physical exercise is one of the simpliest ways to lower your risk of chronic disease and improve
your quality of life. However, most people do not move enough. you can opt to move more for improved
health regardless or your age or capability. If you are unable to due to pain, a chronic ailment, or limited
mobility, a healthcare proffessional can assist you in overcoming these obstacles.

 improve your memory and cognitive  reduce symptoms of depression and

functions;
 improve your memory and cognitive fu
nction any chronic diseases;
 help with weight loss;
 reduce your blood pressure while imp
roving your cardiovascular health;
 improve your sleep quality;
anxiety;
 combat weariness caused by cancer;
 reduce joint stiffness and pain;
 keep your strength and balance; and
 increase your life expectancy.
 Combining Pysical Activity
With Physical Exercise
According to research, all physical activity adds to general
health and wellbeing, and exercise aids in the enhancement of
physical fitness. While performing just one of them can be
good, doing both has most impact on our health.
 Physical Activity Prescription

Chilrden ( 5 - 12 years old )

Filipino children should engage in atleast 60 minutes daily physical
activities consisting of any one or a combination of the following physical
activities:

ACTIVE DAILY TASK.

Active travel ( cycling, walking, stair climbing ) and active daily tasks ( houdehold
amd school chores such as; scrubbing/mopping floors, fething water in a pail,
raking leaves, bathing dog, cleaning car, rearrangig household furniture, etc.)

EXCERCISE, DANCE OR SPORTS

Programmed physical activity for 20 - 30 minutes daily ( sports and/ or active
games).
HIGH IMPACT PLAY (UNSTRUCTURED SPONTANEOUS PLAY)
Activities pertaining to hhigh impact active play on most if not all the days of the week ( runing, jumping, hopping,
skipping, Lukong Tinik, Patentero, Tumbang Preso, Agawan base, etc ). walking, stair climbing, and playground
activities such as jungle bars and ropes.
Adolescents to Young Adults (13-20 years old).

 Filipino adolescents and young adults should engage in at least

60 minutes of daily physical activity consisting of any one or a
combination of the following physical activities:
ACTIVE DAILY TASKS.

 Active travel (walking, cycling, stair climbing) and active

daily tasks (household and school chores such as
scrubbing/mopping floors, fetching water in a pail, raking
leaves, bathing dog, cleaning the car, rearranging household
furniture, etc.)
EXERCISE, DANCE OR SPORTS.
 At least 40 minutes of programmed physical activities such as
fitness related, rhythmic or sports activities. For fitness goals, you
should have continuous 20-30 minutes minimum for at least 3-5
times a week.

HIGH IMPACT PLAY (UNSTRUCTURED SPONTANEOUS

PLAY).
 At least 20 minutes of sustained moderate to vigorous physical
activities resulting in rapid breathing such as brisk walking,
jogging, indigenous games (tumbang preso, agawang base, taguan,
MUSCLE STRENGTHENING AND FLEXIBILITY
ACTIVITIES.
 At least 2-3 times a week of activities that build muscle and bone
strength and flexibility such as weight bearing calisthenics and
other load bearing exercises involving major muscle groups.
Adults (21-45 years old).
 Filipino adults should accumulate 30 to 60 minutes of daily
physical activity consisting of any one or a combination of the
following physical activities:

ACTIVITIES FOR DAILY LIVING.

 Active travel (walking, cycling, stair climbing) and active daily
tasks (household chores such as scrubbing/mopping floors,
cleaning rooms, general carpentry, fetching water in a pail, raking
leaves, bathing dog, cleaning the car, rearranging household
furniture, etc.)
EXERCISE, DANCE AND RECREATIONAL ACTIVITIES.
 Moderate intensity aerobic physical activity, such as walking,
dancing, cycling, or swimming, increases heart rate and
breathing while maintaining normal conversation. For more
active individuals, vigorous intensity aerobic activity, such as
jogging or dancing, requires fast breathing and increased
heart rate. Adults should aim for 20-30 minutes of continuous
physical activity.
MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES.

 involve using all major body muscles, such as weight training and
stair climbing, to increase strength and endurance. Gentle stretches
are also recommended, at least 20 seconds per muscle group.

ACTIVITIES IN THE WORKPLACE.

 Employees should have opportunities to be active at work and through
activities organized, with provision of the necessary facilities and/or
equipment, by their workplace. Two-minute physical activities (walking,
stair climbing, stretching) for every hour of sitting is highly encouraged.
Older Adults (46-59 years old).
 Filipino older adults should accumulate at least 30 minutes daily
physical activity consisting of any one or a combination of the
following physical activities:

ACTIVITIES FOR DAILY LIVING.

 Active travel (walking, cycling, stair climbing) and active daily
tasks (household chores)
EXERCISE, DANCE, AND RECREATIONAL ACTIVITIES.

 can help maintain healthy heart rate and breathing. Moderate

intensity aerobic activities like walking, dancing, cycling, rowing,
swimming, and jogging can increase heart rate and improve
conversation speed. Low to moderate intensity aerobic activities like
jogging, dancing, and ballgames can also help.

MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES.

 involve weight-bearing exercises, stair climbing, and weight training

twice a week. Gentle stretches after aerobic exercises or cooldowns
are recommended, with a minimum of four times per week.
ACTIVITIES IN THE WORKPLACE.
 Employees should have opportunities to be active at work
and through activities organized, with provision of the
necessary facilities and/or equipment, by their workplace.
Two-minute physical activities (walking, stair climbing,
stretching) for every hour of sitting is highly encouraged.

BALANCE AND COORDINATION.

Specific activities for balance and coordination 2-4
days/week. Examples are walking, gentle yoga, tal-chi, dance,
aquatic activities.
ACTIVITIES IN THE WORKPLACE.

Employees should have opportunities to be active at work

and through activities organized, with provision of the
necessary facilities and/or equipment, by their workplace,
Two-minute physical activities (walking, stair climbing,
stretching) for every hour of sitting is highly encouraged .
Young Old (60-69 years old).
 Filipino senior citizens should accumulate at least 30 minutes
daily physical activity consisting of any one or a combination of
the different types of physical activities for the following sub-
age groups: young old; middle old and vintage.

ACTIVITIES FOR DAILY LIVING.

 Active travel (walking, stair climbing) and active daily tasks
(household chores and yard work)
EXERCISE, DANCE, AND RECREATIONAL ACTIVITIES.

 are essential for maintaining bone density and preventing

osteoporosis. Moderate intensity aerobic activities, such as
walking, dancing, biking, and swimming, can increase heart rate
and breathing while maintaining normal conversation. For more
active individuals, low to moderate intensity aerobic activities,
such as jogging, dancing, and swimming, can be done
continuously for 30 minutes or more.
MUSCLE STRENGTHENING AND FLEXIBILITY
ACTIVITIES.

 involve using all major body muscles, such as weight

training, calisthenics, and stair climbing, with gentle stretches
after aerobic exercises or cooldowns, and at least four times
per week.
BALANCE AND COORDINATION.

 Specific activities for balance and coordination 2-4 days/week. Examples

are walking, gentle yoga, tai-chi, dance, aquatic activities.

ACTIVITIES IN THE WORKPLACE.

 Employees should have opportunities to be active at work and through

activities organized, with provision of the necessary facilities and/or
equipment, by their workplace, Two-minute physical activities (walking,
stair climbing, stretching) for every hour of sitting is highly encouraged .
Middle Old (70-79 years old)

ACTIVITIES FOR DAILY LIVING.

 Active travel (walking, assisted stair climbing) and mild, easy

daily tasks (household chores), such as mild yard and garden
work, dusting furniture, folding clothes and sweeping inside
the house.
EXERCISE, DANCE, OR RECREATIONAL ACTIVITIES.
 can be light intensity aerobic, such as leisurely walks, or
rhythmic, continuous activities like stationary biking,
calisthenics, and swimming. For active, healthy individuals, low
to moderate intensity aerobic activities like walking, aerobic
dancing, social dancing, and swimming can be done
continuously for at least 30 minutes, three times per week.
MUSCLE STRENGTHENING AND FLEXIBILITY
ACTIVITIES.
 Muscle strengthening involves using major techniques like
calisthenics, weight training, and band exercises twice a week.
Light loads and gentle stretches are also essential, done 8
times per direction, 3 times per week.
BALANCE AND COORDINATION.
 Engage in dynamic movements, weight-shifting, and specific
activities like walking, yoga, tai-chi, dance, and aquatic
activities to improve balance and coordination.
VINTAGE OLD (80 years old and above)

 ACTIVITIES FOR DAILY LIVING. Active travel(assistive walking and

stair climbing)and mild, easy daily task(household chores) such as mild
garden or yard work, dusting furniture, folding clothes and sweeping
inside the house.

 EXERCISE DANCE OR RECREATIONAL ACTIVITIES.

Continuous and light intensity activity such as a leisurely walk walking
around the neighborhood, yard or living area. Any rhythmic and continuous
physical activity that uses large muscle group while standing assisted,
Seated, reclined or lying down.
 MUSCLE STRENGTHENING AND FLEXIBILITY
ACTIVITIES. Performing resistance exercise using major
segment of the body including shoulder, arm, thigh, and leg that
maintain or increase muscular strength and insurance.

 BALANCE AND COORDINATION. Perform simple but

dynamic movements while standing or sitting on the exercise ball
with a spotter.
A WORD ABOUT TRAINING PROGRAM
 A training program must be devised to match the unique demands
of the individual, taking into account numerous criteria such as
gender, age, strength, weaknesses, objectives, training facilities,
and so on.

 Because all individuals have distinct needs, a single training

program that is suited for all individuals is not viable.