Pathfit 1 Chapter 1 Physical Activity and Exercise

CHAPTER 1
PHYSICAL ACTIVITY AND EXERCISE

With our modern world today which highly depends on technology,
having different modes of transportation, and an environment that
does not support and promote an active lifestyle, it became more
challenging for people to engage in daily physical activity.
According to lancet global health, 1.4 billion people are physically
inactive or more than one in four adults globally are not physically
active. In the number, women (23%) are less active compared to
men (32%), while countries with a high economy (37%) are more
inactive compared to middle-income (26%) and low-income
countries (16%). It can be implied that the higher economy the
higher cases of physical inactivity .
TOP 10 LEADING CAUSES OF DEATH, PHILIPPINES 2017
Physical inactivity is increasing in many countries
today. It can partly blame due to lack of physical activity
participation during leisure time and an increase in
sedentary behavior in the workplace. Physical inactivity
increases people’s risk of having non-communicable
diseases such as cardiovascular disease, stroke, diabetes,
cancer, and mental health conditions. Global health is being
influenced by population aging, rapid unplanned
urbanization, and globalization, all of which result in
unhealthy environments and behaviors (WHO, 2018).
World Health Organization (2016) estimates that around
15.2 million people die worldwide due to ischemic heart disease
and stroke, which remains the top 2 leading causes of death
globally for the past 15 years. Likewise, as shown in figure 1,
ischemic heart disease (84,120 or 14.5 percent) was also the top
cause of death in the Philippines. In addition, cerebrovascular
diseases, diabetes, hypertension, and other heart diseases which
are all non-communicable diseases were also part of the top 10
causes of death according to Philippine Statistics Authority, 2017.
Thus, the need for all countries to increase the priority to provide
programs for all individuals of all ages to have an active lifestyle
and establish an environment that will support physical activity
engagement since having regular physical activity is the main key
to preventing and treating non-communicable diseases (NCDs).
It is common to all that for us to improve our quality of life,
participation in fitness programs or other physical activities is a
must. However, we need to realize that these alone are not always
sufficient to lessen the possible risk of having diseases and won’t
even guarantee a healthier body and mind. For example, a student
who always participates in Zumba dance jogs 30-45 minutes three
times a week, and engages in strength training regularly might be
considered with an excellent fitness level. However, without family
and friend support, that might cause emotional instability and
excessive stress. Also, bad eating habits, and drinking too much
alcohol will still put an individual at risk for cardiovascular disease
and other chronic diseases of which they may not be aware.
Keeping an optimal level of wellness is very important to have a
higher quality of life. It is a significant matter because everything
we do and every emotion we feel relates to our well-being.
Though we are aware of unhealthy habits that we have, most
especially Filipinos, we are still satisfied with our life as long as we are
free from symptoms of possible diseases. We just came to realize that
we need a positive change until we had serious health problems.
Nevertheless, the healthy lifestyle habits of today will dictate the
health and well-being of tomorrow.
Wellness is no longer looked at as simply the absence of disease but
as the presence of purpose in life, joyful relationships, active
involvement in fulfilling work and play, a healthy body and mind, living
in a sustainable environment, and happiness. It is an active process of
becoming conscious of and creating choices to move toward a healthy
and higher quality of life. Moreover, it is also defined as the integration
of many different components that expand one’s potential to live
(“quality of life”) and work effectively to make a significant contribution
to society.
A. THE EIGHT DIMENSIONS OF
WELLNESS
1. Physical wellness
2. Emotional wellness
3. Intellectual wellness
4. Social wellness
5. Environmental wellness
6. Occupational wellness
7. Spiritual wellness
8. Financial Wellness
B. PHYSICAL ACTIVITY AND EXERCISE
Exercise is a physical activity that is planned,

structured, and repetitive and aims to maintain or
improve components of physical fitness. It is usually
assumed as an activity that requires a moderate to
vigorous intensity effort. Some examples are
jogging, running, swimming, biking, aerobic
activities, and strength training.
C. WAYS TO STRENGTHEN IMMUNE
SYSTEM
 HEALTHY EATING HABITS
TIPS FOR MAINTAINING A HEALTHY DIET:
1. EAT A VARIETY OF FOOD, INCLUDING FRUITS AND
VEGETABLES
2. CUT BACK ON SALT
3. EAT MODERATE AMOUNTS OF FATS AND OILS
4. LIMIT SUGAR INTAKE
5. STAY HYDRATED: DRINK ENOUGH WATER
6. AVOID HAZARDOUS AND HARMFUL ALCOHOL USE
7. BREASTFEED BABIES AND YOUNG CHILDREN
WAYS TO STRENGTHENING IMMUNE
SYSTEM
HAVING ENOUGH SLEEP
 SLEEP AND CYTOKINES
STOCK UP ON NAPS
OTHER HEALTHY TACTICS

D. STAY ACTIVE IN THIS NEW NORMAL
REGULAR EXERCISE AND PHYSICAL ACTIVITY
PROMOTE STRONG MUSCLES AND BONES. IT IMPROVES
RESPIRATORY AND CARDIOVASCULAR HEALTH AND
OVERALL HEALTH. STAYING ACTIVE CAN ALSO HELP YOU
MAINTAIN A HEALTHY WEIGHT, REDUCE YOUR RISK FOR
TYPE 2 DIABETES, AND HEART DISEASE, AND REDUCE
YOUR RISK FOR SOME CANCERS.
 BEING ACTIVE TOGETHER
 DIGITAL TOOLS TO HELP YOU MOVE

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for listening!

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CHAPTER 1

PHYSICAL ACTIVITY AND EXERCISE

Exercise is a physical activity that is planned,

 SLEEP AND CYTOKINES

OTHER HEALTHY TACTICS

 BEING ACTIVE TOGETHER

 DIGITAL TOOLS TO HELP YOU MOVE

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