Phe Ii

TEACHER TRAINING MODULE
PHE II
BENEFITS OF
PHYSICAL EXERCISE
CHAPTER 1: BENEFITS OF PHYSICAL ACTIVITIES
Physical activity is good for many parts of your body. This topic focuses on the
benefits for your heart and lungs and provides tips for getting started and
staying active. Physical activity is one part of a heart-healthy lifestyle. A
heart-healthy lifestyle also involves following a heart-healthy eating, aiming
for a healthy weight, managing stress, and quitting smoking.
Being physically active is one of the best ways to keep your heart and lungs
healthy. Many children and youths are not active enough. The good news is
that even modest amounts of physical activity are good for your health. The
more active you are, the more you will benefit.
Physical activity has many health benefits. These benefits apply to people of
all ages, races and ethnicities, and sexes.
Countless studies have shown that this offers many physical and mental
benefits; not only does regular exercise help reduce stress, it reduces blood
pressure by 5-10 mmHg, reduces weight, improves circulation, but it also
boosts your mood, improves your overall health, and enhances your quality of
life. Aerobic exercise such as jogging, brisk walk for 30-60 minutes, skipping,
swimming for 3-5 times a week is necessary
For example, physical activity helps you maintain a healthy weight and makes
it easier to do daily tasks, such as climbing stairs and shopping.
Physically active adults are at lower risk for depression and declines in
cognitive function as they get older. (Cognitive function includes thinking,
learning, and judgment skills.) Physically active children and teens may have
fewer symptoms of depression than their peers.
Physical activity also lowers your risk for many diseases, such as coronary
heart disease, diabetes, and cancer.
Physical activity strengthens your heart and improves lung function
When done regularly, moderate- and vigorous-intensity physical activity

strengthens your heart muscle. This improves your heart's ability to pump
blood to your lungs and throughout your body. As a result, more blood flows
to your muscles, and oxygen levels in your blood rise.
Capillaries, your body's tiny blood vessels, also widen. This allows them to
deliver more oxygen to your body and carry away waste products.
Physical activity reduces coronary heart disease risk factors
When done regularly, moderate- and vigorous-intensity aerobic activity can

lower your risk for coronary heart disease. This is a condition in which a waxy
substance called plaque builds up inside your coronary arteries. These arteries
supply your heart muscle with oxygen-rich blood.
Plaque narrows the arteries and reduces blood flow to your heart muscle.
Eventually, an area of plaque can rupture (break open). This causes a blood clot
to form on the surface of the plaque.
If the clot becomes large enough, it can mostly or completely block blood flow
through a coronary artery. Blocked blood flow to the heart muscle causes a
heart attack.
Plaque
Narrowed artery
Normal artery
Blood Clot
Plaque
Blocked artery
Certain traits, conditions, or habits may raise your risk for coronary heart
disease. Physical activity can help control some of these risk factors by:
• Lowering blood pressure and triglycerides (a type of fat in the blood)

• Raising HDL (high density lipoproteins) (“good”) cholesterol levels
• Reducing risk of overweight and obesity, when combined with a
reduced-calorie diet
• Maintaining a healthy weight over time once you have lost weight
• Helping your body manage blood sugar and insulin levels, which lowers your
risk for type 2 diabetes
• Reducing levels of C-reactive protein (CRP), which is a sign of inflammation
and an increased risk of heart disease
• Possibly helping you quit smoking, which is a major risk factor for heart
disease.
Inactive people are more likely to develop heart disease than people who are
physically active. Studies suggest that inactivity is a major risk factor for heart
disease, just like high blood pressure, high blood cholesterol, and smoking.
Physical activity reduces heart attack risk
For people who have coronary heart disease, regular aerobic activity helps the
heart work better. It also may reduce the risk of a second heart attack in people
who already have had heart attacks.
Vigorous aerobic activity may not be safe for people who have heart disease.
Ask your doctor what types of activity are safe for you. They can provide more
information about recommended physical activities and steps to begin
adding physical activity into your routine.
Physical activity can benefit your mental health and quality of life
Physically active adults are at lower risk for declines in cognitive function as
they get older.
Physically active children, teens, and older adults show improved cognition.
Children show improved cognition after one session of physical activity.
Physically active children, teens, and adults are at lower risk for depression
than their peers.
Physical activity can also decrease feelings of anxiety, and regular activity can
reduce long-term feelings and signs of anxiety.
It also makes it easier to do daily tasks, such as climbing stairs and shopping. It
can also lead to better sleep and overall quality of life.
CONCLUSION
We are encouraged to practice healthy lifestyle by doing things in moderation

and having time to regular health checks. Our diet should consist of 50% of
fruits and vegetables.
Aerobic exercise 30 to 60 minutes for 3 to 5 times a week. Have adequate sleep
of minimum of 6 hours should be a way of life
Finally keep it in mind that the Key to healthy living is self-discipline. Keeping
to these norms will improve your cardiac reserve and give a quality life.

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TEACHER TRAINING MODULE

Physical activity strengthens your heart and improves lung function

When done regularly, moderate- and vigorous-intensity physical activity

When done regularly, moderate- and vigorous-intensity aerobic activity can

• Lowering blood pressure and triglycerides (a type of fat in the blood)

We are encouraged to practice healthy lifestyle by doing things in moderation

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