“To give anything less than your best is to sacrifice the gift.

”
- Steve Prefontaine
Health, Wellness, and Fitness… How do
they differ form each other?
Health
"State of complete physical, mental, and social well being, and not
merely the absence of disease or infirmity.” – World Health
Organization (WHO)

Wellness
The constant and deliberate effort to stay healthy and to achieve the
highest potential for well-being.

Physical Fitness
The ability to meet the ordinary, as well as the unusual, demands of
daily life safely and effectively without being overly fatigued and still
have energy left for leisure and recreational activity
 LIFE EXPECTANCY

According to the latest WHO data

published in 2018 life expectancy in
Philippines is: Male 66.2, female 72.6 and
total life expectancy is 69.3 which gives
Philippines a World Life Expectancy
ranking of 123.
LEADING HEALTH PROBLEMS/CAUSES
OF DEATH IN THE PHILIPPINES
1. Coronary heart disease 11. Lung cancers
2. Stroke 12. Prostate cancer
3. Influenza and 13. Violence
pneumonia 14. Road traffic accidents
4. Lung disease 15. Liver cancer
5. Tuberculosis 16. Liver disease
6. Diabetes Miletus 17. Colon-rectum cancers
7. Kidney disease 18. Peptic ulcer disease
8. Hypertension 19. Cervical cancer
9. Breast cancer 20. Diarrheal diseases
10. Asthma
LEADING HEALTH PROBLEMS/CAUSES
OF DEATH IN THE PHILIPPINES
21. Endocrine disorders 32. Leukemia
22. Low birth weight 33. Inflammatory/heart
23. Congenital anomalies 34. Anemia
24. Birth trauma 35. Suicide
25. Drownings 36. Stomach cancer
26. Other injuries 37. Rheumatic heart disease
27. Malnutrition 38. Lymphomas
28. Ovary cancer 39. Skin disease
29. Oral cancer 40. Maternal conditions
30. Falls
31. Other neoplasms
Lifestyle as a Health Problem
ESTIMATED IMPACT OF THE FACTORS THAT AFFECT
HEALTH AND WELL-BEING
HEALTH CARE
10%

GENETICS
16%

LIFESTYLE
53%

ENVIRONMENT
21%
 Healthy Habits that Cut the Risk
for Serious Disease
According to the Centers for Disease Control and
Prevention, living four health habits can reduce your
risk of chronic diseases such as heart disease, cancer,
and diabetes by almost 80 percent:
• Get at least 30 minutes of daily moderate-intensity
physical activity.
• Don’t ever smoke.
• Eat a healthy diet (ample fruits and vegetables, whole
grain products, and low meat consumption).
• Maintain a body mass index (BMI) less than 30.
PHYSICAL ACTIVITY
VS
EXERCISE
 Jogging
Swimming
Walking
Biking
Hiking
Doing house chores
 What is Physical Activity?

Physical Activity is any bodily

movement produced by the skeletal
muscles that requires energy and low
to moderate effort.
 What is Exercise?

Exercise is a type of physical activity

that requires planned, structured, and
repetitive bodily movement to improve
or maintain one or more components
of physical fitness.
 Recommended Physical Activity
and Exercise Guidelines
Adults between 18 and 64 years of age
• Adults should do 2 hours and 30 minutes a week of
moderate-intensity aerobic (cardiorespiratory)
physical activity, 1 hour and 15 minutes (75
minutes) a week of vigorous-intensity aerobic
physical activity, or an equivalent combination of
moderate- and vigorous-intensity aerobic physical
activity.
• Aerobic activity should be performed in episodes of
at least 10 minutes long each, preferably spread
throughout the week.
 Recommended Physical Activity
and Exercise Guidelines
• Additional health benefits are provided by
increasing to 5 hours (300 minutes) a week
of moderate intensity aerobic physical
activity, 2 hours and 30 minutes a week of
vigorous-intensity physical activity, or an
equivalent combination of both.
• Adults should also do muscle-strengthening
activities that involve all major muscle
groups, performed on two or more days per
week.
 Recommended Physical Activity
and Exercise Guidelines
Children 6 years of age and older and adolescents
• Children and adolescents should do 1 hour
(60 minutes) or more of physical activity every
day. Most of the 1 hour or more a day should be
either moderate- or vigorous-intensity aerobic
physical activity.

• As part of their daily physical activity, children

and adolescents should do vigorous-intensity
activity at least three days per week. They also
should do muscle-strengthening and bone-
strengthening activities at least three days per
week.
 Critical Thinking

Do you consciously incorporate physical activity into

your daily lifestyle?

Can you provide examples?

Do you think you get sufficient daily physical activity

to maintain good health?
Monitoring Daily Activity
 WELLNESS

For a wellness way of life, individuals

must be physically fit and manifest no
signs of disease and they also must be
free of risk factors for disease (such as
hypertension, hyperlipidemia, cigarette
smoking, negative stress, faulty nutrition,
careless sex)
 WELLNESS
Seven Wellness Dimensions
• Physical Wellness
• Emotional Wellness
• Mental Wellness
• Social Wellness
• Environmental Wellness
• Occupational Wellness
• Spiritual Wellness
 7 Wellness Dimensions
Physical Wellness
Good physical fitness and confidence in your personal
ability to take care of health problems.
• Physically active
• Exercise regularly
• Eat a well-balanced diet
• Maintain normal BMI
• Get sufficient sleep
• Practice safe sex
• Minimize exposure to environmental
contaminants
• Avoid harmful drugs
• Seek medical care and exams as needed
 7 Wellness Dimensions
Emotional Wellness
The ability to understand your own feelings, accept
your limitations, and achieve emotional stability.

• Emotional stability brings the ability to look

both success and failure squarely in the face
and keep moving along a predetermined
course.
• Happiness – an emotional factor that gives
meaning and joy to life.
 7 Wellness Dimensions
Mental Wellness
A state in which your mind is engaged in lively
interaction with the world around you.

• You embrace the chance to learn something

new.

• Open-minded and are accepting of others.

 7 Wellness Dimensions
Social Wellness
The ability to relate well to others, both within and
outside the family unit.

• Positive self-image
• Ease and confidence to be outgoing
• Friendly and affectionate towards others.
• Ability to maintain a close relationship with
others
 7 Wellness Dimensions
Environmental Wellness
The capability to live in a clean and safe environment
that is not detrimental to health.

• Lifestyle that maximizes harmony with the earth

and takes action to protect the world around us
• Conserving energy
• not littering and politely asking others not to do it
either
• Conserving natural resources
• Appreciating time outdoors in natural settings
 7 Wellness Dimensions
Occupational Wellness
The ability to perform your job skillfully and
effectively under conditions that provide personal
and team satisfaction and adequately reward each
individual.

• Occupational wellness can be brought if it provides

rewards that are important to the individual
• Maximize skills and opportunity to broaden existing
skills
• Encourages collaboration and interaction among
coworkers, which fosters teamwork and support.
 7 Wellness Dimensions
Spiritual Wellness
The sense that life is meaningful, that life has
purpose, and that some power brings all humanity
together; the ethics, values, and morals that guide
you and give meaning and direction to life.

• Prayer – studies found out that praying leads to

positive health outcomes – as long as these prayers
are offered with sincerity, humility, love, empathy,
and compassion.
• Altruism, a key attribute of spiritual people –
unselfish concern for the welfare of others.
TYPES OF PHYSICAL FITNESS

Health-Related Fitness
Skill-Related Fitness
TYPES OF PHYSICAL FITNESS
TYPES OF PHYSICAL FITNESS
“It is practically impossible to reach a goal without
changing behavior.”
 BEHAVIOR
MODIFICATION
WHY IS IT SO HARD
TO CHANGE?
WHAT TRIGGERS
THE DESIRE TO
CHANGE?
 BARRIERS TO CHANGE

1. Lack of Core Values

2. Procrastination
3. Preconditioned Cultural Beliefs
4. Gratification
5. Risk Complacency
6. Complexity
7. Indifference and Helplessness
8. Rationalization
9. Illusions of Invincibility
 BARRIERS TO CHANGE
Lack of Core Values
Unwilling or unable to trade convenience for health or
other benefits.

Tip to initiate change:

• Educate yourself regarding the benefits of a
healthy lifestyle
 BARRIERS TO CHANGE
Procrastination
People seem to think that tomorrow, next week, or after
the holiday is the best time to start change.

Tip to initiate change:

• Ask yourself: Why wait until tomorrow
when you can start changing today?
 BARRIERS TO CHANGE
Preconditioned Cultural Beliefs
If we accept the idea that we are a product of our
environment, our cultural beliefs and our physical
surroundings pose significant barriers to change.

Tip to initiate change:

• Finding people who are willing to
“sail” with you will help overcome this
barrier.
 BARRIERS TO CHANGE
Gratification
People prefer instant gratification to
long-term benefits.

Tip to initiate change:

• Think ahead and ask yourself:
How did I feel the last time I engaged in this
behavior? How did it affect me? Did I really
feel good about myself or about the
results? In retrospect, was it worth it?
 BARRIERS TO CHANGE
Risk Complacency
Consequences of unhealthy behaviors often don’t
manifest themselves until years later

Tip to initiate change:

• Ask yourself: How long do I want to live? How do
I want to live the rest of my life and what type of
health do I want to have? What do I want to be
able to do when I am 60, 70, or 80 years old?
 BARRIERS TO CHANGE
Complexity
People think the world is too complicated, with too much
to think about, you may feel overwhelmed by everything
that seems to be required to lead a healthy lifestyle.

Tip to initiate change:

• Take it one step at a time. Work on only one
or two behaviors at a time so the task won’t
seem insurmountable.
 BARRIERS TO CHANGE
Indifference and Helplessness
We may believe that the way we live won’t really affect
our health, that we have no control over our health, or
that our destiny is all in our genes.

Tip to initiate change:

• As much as 84% of the leading causes of death
are preventable. Realize that only you can take
control of your personal health and lifestyle
habits and affect the quality of your life.
 BARRIERS TO CHANGE
Rationalization
People often tell themselves that they do get sufficient
exercise, that their diet is fine, that they have good, solid
relationships, or that they don’t smoke/drink/get high
enough to affect their health.

Tip to initiate change:

• You’ll need to face the fact that you have a
problem before you can commit to change.
Your health and your life are at stake.
 BARRIERS TO CHANGE
Illusions of Invincibility
At times people believe that unhealthy behaviors will not
harm them. Young adults often have the attitude that “I
can smoke now, and in a few years I’ll quit before it causes
any damage.”

Tip to initiate change:

• No one is immune to sickness, disease, and
tragedy. The younger you are when you
implement a healthy lifestyle, the better are
your odds to attain a long and healthy life.
CHANGING BEHAVIOR