Pathfit: 8 Dimensions of Wellness PDF

**PATHFit** It is well known that taking part in exercise programs or other physical activities is necessary for us to enhance our quality of life. However, we must recognize that exercising alone, does not always reduce the risk of illness and does not fully guarantee a better body and mind. A stu...

**PATHFit** It is well known that taking part in exercise programs or other physical activities is necessary for us to enhance our quality of life. However, we must recognize that exercising alone, does not always reduce the risk of illness and does not fully guarantee a better body and mind. A student who consistently participates in aerobic dancing, jogs for 30 to 45 minutes three times per week, and lifts weights on a regular basis can be regarded as having good fitness. Without the support of family and friends, this might lead to emotional instability and excessive stress. Additionally, unhealthy eating practices and excessive alcohol consumption still increase the chance of developing cardiovascular disease as well as other chronic illnesses that a person may not be aware of. Having a greater quality of life depends heavily on maintaining your ideal level of well-being. It is important since our wellness is impacted by everything we do and every feeling we experience. ***Wellness*** is also viewed as the combination of many things that improve a person's ability to live and helps them work well enough to make a big difference in society. ***Quality of life*** is a phrase used to indicate health and well-being. A person with high quality of life may engage in life activities with few or no limitations and can operate independently. Individual quality of life is dependent on a compassionate and supportive community. **CHAPTER 1** A. **8 Dimensions of Wellness** The eight components of well-being are ***physical. Emotional, social, mental, physical, environmental, financial,*** and ***occupational.*** Each dimension often influences the others. Therefore, all of these components require careful consideration. An example is if parents/guardians do not have steady or decent employment; one is not financially secure and it may cause issues within the family since having work to support finances is a requirement. Possessing all dimensions does not necessarily require evenly balancing all of them. We should create goals that will lead to genuine inner harmony and contentment. We have different goals, aspirations, styles, and points of view on how to live life to the fullest; thus, we have different sets of standards when it comes to having a better and more successful life. 1. Becoming healthy is related to ***physical wellness.*** It is up to each individual to encourage adequate physical maintenance for optimum growth and effective treatment of health issues. You must be active, consume the right foods, follow a regular workout routine, keep a healthy weight, engage in safe sex, get as much sleep as possible, abstain from using illegal alcohol and drugs, limit your exposure to toxic environments, and seek regular medical assistance if necessary, in order to be considered physically healthy. Also, people who are physically active have a high level of fitness in terms of their health. 2. Being ***emotionally healthy*** is being aware of and accepting your own emotions. It is the capacity to acknowledge limitations, achieve emotional stability, correctly express emotions, manage stress, accept and adapt to changes, and cherish life despite setbacks and regrets. When faced with obstacles or crises, an emotionally healthy person can respond constructively by choosing the best options and moving ahead. Instead of spending the majority of your time and energy thinking about your difficulties, emotional wellness gives you the confidence and determination to go forward. It also includes happiness, which gives your life purpose and joy. Even though there is no one secret to happiness, research shows that most people find it through the love and help of their family. 3. ***Intellectual well-being***, also known as mental wellness, refers to your capacity to put what you have learned to use and share it with others, engage in creative and cognitively challenging activities, and generate additional possibilities for learning. Mentally healthy people are receptive to new ideas and are forgiving of others' errors. They are inspired to study more and investigate novel ideas and perceptions because they are naturally curious. It must encourage discovery in order to achieve the highest level of intellectual well-being. This enables you to become familiar with and learn about some of the topics that make up critical thinking, solving, creativity, and innovation. You can improve your intellectual health by encouraging your interests, getting involved in school, and becoming interested in the culture of your area, 4. ***Social wellness*** describes your interactions and connections with those around you. Possessing the capacity to engage harmoniously with others both inside and outside of your family is an important characteristic of social well-being. In addition, having high self-esteem enables you to approach people with warmth, friendliness and openness. Building wholesome connections and having good interactions with those around you are essential components of social well-being. It also includes learning how to find a balance between your social life and your career or academic responsibilities, as well as your specific demands in loving relationships with other aspects of your life. 5. ***Environmental wellness*** deals with how our surroundings affect our health. It denotes a way of living that supports and defends wholesome environment. Caring for the environment, especially wildlife and its biodiversity, is the guiding concept of environmental well-being. You can follow excellent behaviors to conserve and encourage a healthy environment without participating in environmental activities or joining any environmental organizations, such as the Leave No Trace (LNT) philosophy while traveling, and the Five-R's (Refuse, Reduce, Reuse, Repurpose, and Recycle) concept which are adequate and more authentic. Always keep in mind that living in an unsafe and dirty environment is bad for our health. An excellent example is when a person lives in an area where his/her health is at risk because of the unsanitary conditions brought on by various types of pollution and overcrowding, such as a squatter camp or slum region. 6. Our desire to be at work, where we can experience personal growth and fulfillment, is motivated by ***occupational wellness.*** It offers us a variety of professional prospects and motivations to explore opportunities to advance and take pleasure in the things we most appreciate. This aspect of well-being recognizes the value of career fulfillment, personal growth, and a feeling of purpose. It is not always about having an excellent job, a large salary, or excellent working circumstances. If a workplace offers the support that an employee needs, it can encourage occupational well-being. For some people, salary is the top priority or most important component to take into account, while for others, possibilities for professional growth, praise for accomplishments, and/or a positive working relationship with the boss and coworkers are more significant. The "ideal" employment that each occupationally fit person has allowed them to work harder to achieve. 7. ***Spiritual wellness*** brings all aspects of wellness together and acts as a uniting force. People who are spiritual have a feeling of direction, and purpose in life, as well as a connection to a greater power. Prayer, faith, love, care for others, serenity, happiness, satisfaction, and selflessness are all ways to reach personal freedom. Numerous studies have suggested a beneficial connection between spiritual well-being, emotional wellness, and self-fulfillment. We can communicate with a higher power and feel spiritual when we pray. Moreover, researchers have found that praying is beneficial to one's health. The majority of these have linked praying with sincerity, humility, love, and compassion for improved health. Other works have established that patients who are praying heal more quickly and experience less difficulty than those who are not. In addition to enabling you to look for significance and meaning in life, spiritual well-being also enables you to value your experiences as they are. You may create harmony with both your inner and outer selves when you discover purpose in your life events. In plainer terms, balance comes from spiritual wholeness. Spiritual health doesn't need a religious practice, even if it is the only way to improve and move forward your spiritual health. 8. ***Financial Wellness.*** Learning how to effectively manage financial expenses is the key to achieving financial wellness. It entails having enough money to cover essential bills and being able to manage personal and family spending. Money plays a huge role in everyone's life because, without it, your quality of life, your health, and the things you intend to pursue would suffer greatly. Financial strain is frequently the main contributor to stress among college students. Some of the crucial issues to manage in college life include setting aside money for projects, on-the-job training, thesis writing, food, travelling to and from school, and other academic tasks. You can avoid financial hardship in the future and achieve your objectives by learning how to make the most out of your money, and developing healthy financial habits. B. **Physical Fitness** The capacity of the body to perform properly and efficiently is referred to as ***physical fitness***. It has two main parts: the health-related and skill-related parts, which together, have eleven subparts and improve the overall quality of life. The capacity to work efficiently, have fun, stay well, fend off illnesses or disorders that cause hypokineticity, and respond to emergencies are all correlated with physical fitness. A variety of unique characteristics that contribute to a person's overall degree of fitness came about when the idea of fitness evolved in the 20^th^ century. Health-related and skill-related fitness are the two areas under which physical fitness is categorized. Our everyday activities can be influenced by each of the two components. For instance, cardiorespiratory fitness is required for activities such as long-distance jogging, stair climbing, backyard maintenance or gardening, and cleaning your room or home. Additionally, having strong cardiorespiratory fitness can make recreational and social engagements more pleasurable such as weekend cycling or hiking games, or dancing. A lower likelihood of hypokinetic illness is also seen. Hypokinetic diseases are those that result from physical inactivity. These conditions include obesity, diabetes, severe lower back pain, and hypertension. 1. ***Health-related Fitness*** has to do with a person's capacity to carry out daily life activities without experiencin excessive fatigue and having a low risk of developing illnesses associated with an early sedentary lifestyle. Body composition, Muscular strength, muscular endurance, flexibility, and cardiorespiratory fitness are the components of health-related fitness. 1. 2. 3. 4. 5. 2. ***Skill-related Fitness*** is made up of six parts are the mostly related to good athletic and motor skill performance. 1. 2. 3. 4. 5. 6. C. **Significance of Physical Fitness Testing** Low levels of health-related fitness are linked to diabetes and cardiovascular disease, according to the Institute of Medicine (2012). The World Health Organization has also proclaimed obesity to be a worldwide pandemic in 2000. As a result, it is crucial for everyone to evaluate their health and keep track of their level of fitness in connection with their health. Moreover, assessing health-related fitness will - - - - **Recap** The absence of a disease is no longer a basis for us to have a better quality of life. There are (8)wellness dimensions that we have to consider. It is in our hands how we can improve and balance all these interrelated dimensions. Thus, assessing the different fitness components, especially the health-related ones, is necessary in order to have baseline data that can be used for the development of a wellness programs. Determining and utilizing the appropriate fitness tests is highly important in order to determine accurate results and lessen the possibility of injuries during the execution of the tests. **Chapter 2** **Introduction** People are finding it more difficult to engage in regular physical exercise due to our modern world's dependence on technology, multiple methods of transportation, and as well as an environment that does not promote nor encourage an active lifestyle. According to the Lancet Global Health (2018), 1.4 billion people are physically inactive which-make up for more than one (1) in every four (4) adults worldwide. Women (23%) are less active than males (32%). Also, the rate of inactivity varies in every nation as high-income nations (37%) would have the highest rated of inactivity compared to middle-income nations (26%), and low-income countries (16%). This shows that wealthier the economy, the greater the prevalence of physical inactivity. Evidently, physical inactivity is on the rise in many nations these days. It can be attributed in part to a decrease in recreational physical exercise and an increase in sedentary work behaviors. Physical inactivity raises the risk of noncommunicable illnesses such cardiovascular disease, stroke, diabetes, cancer, and mental issues. Population aging, increased and rapid urbanization, and globalization all have an impact on global health, resulting in hazardous settings and habits (WHO, 2018). According to the World Health Organization (2016), ischemic heart disease and stroke kill around 15.2 million people globally each year, and have been the top two leading causes of death in the last 15 years. Ischemic disease was the major cause of mortality in the Philippines as indicated in Figure 2 (84, 120 or 14.5 percent). Furthermore, cerebrovascular disorders, diabetes, hypertension, and other cardiac illnesses, all of which are noncommunicable diseases. Were among the top ten causes of mortality in 2017, according to the Philippine Statistics Authority (2017). As a consequence, all governments need to expedite initiatives that motivate people of all ages to live a healthy lifestyle and develop surroundings that promote participation in physical activity, because physical activities are essential in preventing and addressing noncommunicable diseases (NCDs). A. **Physical Activity and Exercise** Improving one's day-to-day life may be accomplished by encouraging people to be physically and by maintaining a regular exercise routine.According to recent studies, individuals who previously had a sedentary lifestyle have the potential to see significant improvements in their health if they engage in frequent, and moderate amounts of movement throughout the day. More research suggests that the health advantages of physical activity are proportional to the intensity of the activity as well as the variety of activities that are performed by the individual. Movements of the skeletal muscles in the body are what constitute physical activity (PA). It makes use of energy while providing beneficial effects to one's health. The intensity might range anywhere from low, to moderate, and intense. Walking, climbing the stairs instead of using elevator, grocery shopping, gardening, and other duties around the house are all examples of everyday modest physical exercise. A physical activity that is organized, systematic, and repeated in nature with the purpose of maintaining or improving aspects of one's physical fitness is referred to as exercise. It is generally accepted that it is an activity that may range from moderate to strong in terms of its level of difficulty. Exercises such as jogging, running, swimming, and biking are examples of aerobic activities. Strength training is another type. On the other hand, ***physical inactivity*** refers to a level of activity that is below the minimum level that is advised for improving one's health through physical exercise. It indicates that there is an extremely low consumption of energy throughout the day, such as when one is only strolling around aimlessly, engaging in activities of self-care, or performing other light tasks that do not significantly contribute to our general health. On the other hand, according to the findings of several scientific studies engaging in severe physical exercise is not required in order to reap the benefits associated with improved health. People who do not engage in regular moderate activity stand to gain considerate benefits from doing so in terms of their health and well-being. However, those who are already engaged in moderate physical activity will benefit even more from a level of physical exercise that ranges from moderate to intense. Some examples of activities that qualify as moderately strenuous are going for brisk walks or jogs, participating in recreational sports, dancing, and gardening. B. **Benefits of Physical Activity** Perhaps one of the most important things you can do for your health is to exercise regularly. Physical activity may strengthen your bones and muscles, help you maintain a healthy weight, increase your ability to carry out daily tasks, and improve your cognitive health. Adults who spend less time sitting and those who engage in any level of moderate-to-vigorous exercise reap some health advantages. Physical activity has a greater influence on your health than other lifestyle decisions. Physical activity is good for everyone's health, no matter the age, ability, race, shape or size. 1. ***Immediate Benefits*** Following a session of moderate-to-vigorous exercise. Physical activity has some positive effects on brain health. Children aged 6 to 13 will experience better thinking or cognition, and adults will have less transient anxiety. As you age, staying physically active on a regular basis might help keep your thinking, learning, and judgement abilities sharp. Additionally, it can improve your quality of sleep and lower your risk of anxiety and sadness. 2. ***Weight Management*** Habits of engaging in physical exercise and healthy eating habits are both essential for managing weight. When you consume more calories through food and drink than you burn, including calories burned through physical exercise, you put on weight. 3. ***Reduced Risk of Acquiring Lifestyle Diseases*** *[Cardiovascular Disease]* The two main causes of mortality in the world are **[heart disease and stroke]**. Your chance of developing these diseases can be decreased by engaging in atleast 150 minutes of moderate physical exercise each week. By engaging in additional exercise, you can further lower your risk. Additionally, regular exercise helps decrease blood pressure and lower cholesterol. *[Type 2 Diabetes and Metabolic Syndrome]* You can lower your risk of metabolic syndrome and type 2 diabetes by engaging in regular physical exercise. A combination of excess abdominal fat, high blood pressure, low HDL cholesterol, high triglycerides, and/or high blood sugar constitutes metabolic syndrome. Even if they do not get the recommended 150 minutes of moderate physical exercise appears to further reduce risk. *[Certain Types of Cancer]* You can reduce your chance of acquiring a number of common cancers by staying physically active. Higher levels of physical exercise among adults lowers the chance of acquiring malignancies of the breast, endometrium, colon, bladder, esophagus, kidney, stomach, and lungs. It is very true that regular physical activity helps cancer survivors enhance their quality of life while also increasing their physical fitness. 4. ***Development of Skeletal and Muscular Strength*** It is vital to safeguard your bones, joints, and muscles as you age since they support your body and facilitate movement. Maintaining strong bones, joints, and muscles can make it easier for you to carry out everyday tasks and engage in physical activity. Lifting weights and other muscle-strengthening exercises can also help you build or maintain your muscular mass and strength. This is crucial for older persons whose muscle mass and strength decline as they age. Based on your age, you will get even greater advantages if you gradually increase the weight and the number of repetitions you perform during muscle-strengthening exercises. 5. ***Enhanced Lifestyle Activities and Prevention of Accidents*** Stair climbing, supermarket shopping, and playing with little kids are common daily activities which can be hindered by functional restriction or the inability to do common tasks. Middle-aged or older persons who are physically active are less likely to experience functional limits than those who are secretary. A range of activities enhances physical function of older people and lower their risk of taking a humble or suffering an injury from a fall, include physical exercises like balancing training, muscular building and aerobics. As part of an organized program, multi-component physical exercise can be performed at home or in a public space. Taking a tumble can cause a hip fracture, a significant health problem. Breaking a hip can have detrimental implications that can alter your entire life, especially if you're at an old age. People who are physically active have a decreased risk of hip fracture than those who are not. 6. ***Prolonged Life*** An increase in longevity by even 10 minutes a day might be beneficial, increased daily activity also helps reduce the cahnce of early mortality due to any reason. The risk of early death peaks for those below and above the age of 60 who take 6,000 to 8,000 steps per day. 7. ***Management of Chronic Diseases and Disabilities*** People who regularly engage in physical exercise can better manage their chronic medical conditions and challenges. For individuals with arthritis, frequent physical exercise, for instance can reduce pain and enhance function, mood, and quality of life. It helps type 2 diabetes in maintaining healthy food blood sugar levels while reducing the risk of heart disease and nerve damage. As for persons with impairments, exercise helps in maintaining their independence and sustain daily lif activities. C. ***Ways to Strengthen Immune System*** 1. ***Healthy Eating Habits*** To be healthy and well-balanced generally, one must eat properly. When a person has good nutrition, their food has all the nutrients they need for a healthy body, including what they need for regular tissue growth, repair, and maintenance. Additionally, diet must include sufficient sources of energy to fuel work exercise and leisure. It is best to get nutrients from a range of sources. Nutrition and diet frequently have a significant impact on the onset and development of chronic illnesses. The risk of cardiovascular disorders such as atheroscierosis, coronary heart disease (CHD) and strokes rises with a diet heavy in saturated and trans-fat. Elevated salt consumption has also been related to high blood pressure among people who are sodium sensitive. Up to 50% of all malignancies may be caused by diet. Nutritional inadequancies have also been linked to obesity, diabetes and osteoporosis. A nutritious diet has a variety of healthy diet includes frequent consumption of vegetables, fruits, whole grains, root crops, milk that is fat-free or low-fat, lean meats, poultry, fish, eggs, beans, and nuts according to the World Health Organization (WHO). Moreover, it is characterized by having low levels of salt, cholesterol, trans fat, saturated fat, and sugar content. Concerns about Covid-19 may have an impact on eating patterns, and increased calorie consumption that might encourage weight gain. People may choose less costly, ultra-processed food alternatives as a result of limiting excursions to the grocery store; therefore, forgoing fresh fruits and vegetables in favor of stocking up on calorie-dense, non-perishable meals, and financial troubles. Additionally, the extra time you spend at home may increase your propensity to eat "stress-bake", or cook calorie-dense comfort food. Furthermore, a lot of individuals are battling fear, worry, stress, financial worries, melancholy, boredom, and loneliness all of which can negatively impact nutrition, physical health, and mental wellbeing. Hence, a nutritious diet is crucial during this period of home confinement. A healthy diet for infants include nursing exclusively for the first six months, followed by the introduction of wholesome meals to supplement breastmilk from 6 months to age 2, and beyond. A balanced diet is crucial for the growth and development of young children. It can support older adults in leading healthier, more active lives. **Seven Pieces of Advice on How to Keep a Healthy Diet.** a. **Eat a variety of foods, including fruits and vegetables** - Every day, eat a mix of whole grains - wheat, maize, and rice, legumes - lentils and beans, lots of fresh fruit and vegetables and some food that come from animals (e.g., meat, fish, eggs and milk.) - When you can, choose whole-grain foods like unprocessed maize, millet, oats, wheat, and brown rice. These are high in fiber and can help you feel full for longer. - Choose raw vegetables, fresh fruit, and nuts that have not been salted as snacks. b. **Use less salt.** - Do not eat more than 5 grams of salt (one teaspoon) per day. - Use salt sparingly when cooking and preparing food, and try to use less salty sauces and condiments (like soy sauce, stock, or fish sauce) - If you are using canned or dried foods, choose different kinds of vegetables, nuts and fruit that have no added salt or sugar. - Take the salt shaker off the table and try adding flavor with fresh or dried herbs and spices. - Check the labels of the food you buy and choose the ones with less sodium c. **Eat fats and oils in small amounts** - When you cook, use olive, soy, sunflower, or corn oil instead of butter, ghee, or lard. - Choose white meat like fish and poultry which have lesser fat than red meat. Trim visible fat from meat, and eat less processed meat. - Choose milk and dairy products with less or no fat at all. - Stay away from processed, baked, and fried foods that are made by factories and have trans-fat in them. - Instead if frying food try steaming or boiling it d. **Eat less sugar** - Eat less candy and sugary drinks like soda, fruit juices (fresh and processed), liquid and powder concentrates, flavored water, energy and sports drinks, ready-to-drink tea and coffee, and flavored milk drinks. - Instead of sweet snacks like cookies, cakes, and chocolate, choose fresh fruits. When choosing other desserts, make sure they are low in sugar and are served in small amounts. - Avoid give children food that are high in sugar. Salt and sugar shouldn't be added to complementary foods for children under 2 years old, and shouldn't also be given to children over 2 years old in large amounts. e. **Stay hydrated by drinking water** To be healthy you need to drink enough water. Drinking water is the healthiest and cheapest drink. You can easily cut down on sugar and extra calories by drinking water instead of those with added sugar. f. **Do not drink alcohol if it is dangerous or bad for you.** Excessive alcohol is not a healthy thing to consume. If you drink too much or too often, you are more likely to get hurt right away, and it can also cause long-term problems like liver damage, cancer, heart disease, mental illness. There is no amount of alcohol that is safe to drink. g. **Feed babies and young children breast milk.** Breastmilk is the best thing for babies to eat. It is safe, clean, and has antibodies that help protect against many common childhood illnesses. Babies should only be fed breast milk for the first six months of their lives because it has all the nutrients and fluids they need. From the time a baby is 6 months. It should be given a variety of good, safe, and nutrient-dense food to eat along with breast milk. Babies should still be breastfed at least until they are 2 years old. **Pinggang Pinoy** is a new, easy-to-understand food guide that tells Filipino adults how much of each food group to eat at eat meal to meet their body's needs for nutrients and energy. It does this by using the well-known format of a food plate. Pinggang Pinoy uses effective messages about diet and living a healthy life to encourage Filipinos to eat well at meals. 2. ***Getting Adequate Sleep*** In terms of your health, sleep is essential. Even though having more sleep will not always keep you from getting sick, not getting enough of it could hurt your immune system and make you more likely to catch a cold or the flu. Here's what you need to know to keep your nose from running this season. a. **Sleep and Cytokines** If you do not get enough sleep, your body makes less cytokines. ***Cytokines*** are a type of protein that attacks infections and inflammation. During sleep, cytokines are both made and released, so not getting enough sleep is like getting hit twice. When you do not get enough sleep on a regular basis, your body cannot respond as well to the flu shot. b. **Stocking-up on Naps** Get between seven and eight hours of sleep each night to stay healthy, especially during flu season. This will keep your immune system in good shape and protect you from Heart disease, diabetes, and obesity and other health problems. If your sleep schedule gets messed up because of work or other things, try taking naps to make up for the lost sleep. Taking two short naps, each no longer than 30 minutes, one in the morning and one in the afternoon, has been shown to help reduce stress and counteract the effects of not getting enough sleep on the immune system. If you can't take a half-hour nap during the workday, try taking a 20-minute nap during your lunch break and another one right before dinner. **Other Methods for Staying Healthy** Getting enough sleep is not the only way to improve your immune system and prevent illness. Other smarty ways to stay healthy include washing your hands often with soap, staying away from people who show signs of sickness, and talking to your physician about obtaining an annual flu vaccine. Furthermore, keep in mind that in case you catch a cold, your body will recover faster if you get enough rest. There is also evidence that regular exercise works to help you fall asleep more quickly and have better quality of sleep. Moreover, getting a good night's rest has been proven to strengthen your immune system. 3. ***Staying Active*** People who do not often engage in any physical activity may have an even more difficult time doing it by now. However, in times like this, it is of the utmost importance for individuals of all ages and capacities to engage in as much physical activity as they can. The purpose of the ***Be Active*** campaign run by the WHO is to encourage people to encourage to participate in physical activities while also having a good time. Keep in mind that engaging in light-intensity physical exercise, for three to four minutes, such as walking or stretching, can assist to relax your muscles while also improving blood circulation and the activity of your muscles. Participating in consistent physical activity is beneficial to both the body and mind. It can lower high blood pressure, assist in weight management, and lower the risk of heart disease, stroke, type-2 diabetes, and many malignancies; all of which are illnesses that can raise a person's sensitivity. In addition to this, it enhance the strength of bones and muscles, and improve balance, flexibility, and overall fitness. Activities that assist and improve balance are beneficial for older adults because they reduce the risk of falling and injuring themselves. Moreover, our days may become more predictable due to our daily school and work habits. But with the support of consistent physical activity, it serves as a means of maintaining good and enjoyable relationships with our loved ones. You can safely engage in physical activity by exercising with your family, going outdoors, using online fitness resources, taking a virtual fitness class, setting exercise goals, and doing calorie-burning chores. Aerobic exercise raises the heart rate while engaging in the activity, but with regular cardiovascular exercise comes a sense of mental and physical relaxation. When the heart rate is elevated for extended periods, endorphins, or natural pain killers, are released, and in time, relaxation occurs after the exercise is completed. Exercise doesn't always have to be in the form of aerobics. Weight lifting, Pilates, yoga, and any other physically demanding exercise will help relax the body if a regular exercise routine is followed. Yoga is a perfect stress-reducer and mind/body relaxer. If practicing yoga on a regular basis is not in your daily routine, just learning diaphragmatic breathing will help tremendously. Find a comfortable place to, sit close your eyes; and take slow, deep breaths, expanding the diaphragm with every inhale and exhaling completely. For all of us, young and old, regular physical activity remains to be an important strategy in staying healthy! Compared to being sedentary, moderate-intensity physical activity is associated with better immune function. In the same way. Regular physical activity is linked to lower levels of anxiety and perceived stress, both of which are felt by many of us now that COVID 19 has spread D. **Promoting Incidental Activities** It can be challenging to get enough formal exercise into your daily routine. In this generation, as we live a modern life, we understand that life is too busy. One way to lessen the effects of missed sessions because of a busy schedule is by making an intentional effort to boost incidental activities. According to Queensland Health (2018), incidental exercise is defined as any activity built up in small amounts over the course of a day. Below are some incidental activities: - - - - - - - Having incidental exercises doesn't mean we do not need to engage in structured exercises. Engaging in both structured exercises or workouts and regular incidental activities is the most ideal scenario. However, in case that working out is not possible, increasing your incidental activities is recommended, it is better have one, than none. To make it simpler, "We have to move and sit less." The more we move, the lower our risk of developing noncommunicable diseases will be as we age. On the other hand, sitting for a long period of time can increase the risk of non-communicable illnesses like heart diseases, hypertension, and diabetes. Incidental activity will help you to stay active, burn calories, and preserve your mobility. Additionally, it keeps your various muscles and tendons in check, adds diversity to your daily activities, and can be a fantastic opportunity to spend time with nature. According to studies, even a small effort to improve your daily incidental activities can make a significant difference by breaking up your sedentary time. Results show that engaging in just three minutes of light walking or exercises after 30 minutes or prolonged sitting can significantly improve your health. In another study results revealed that breaking up sitting with two minutes of light walking reduced blood glucose by 24.1% while an average reduction in their blood glucose levels of 29.6% was recorded for those who engaged in moderate walking. **Easy Ways to Increase Incidental Physical Activities** **Do not just sit while you watch TV.** Sitting in front of the television burns around 9kcal/hour. To increase your energy expenditure if required, try finishing off your evening with some ironing whilst watching your favorite television show. This will save you time later and expend an additional 50-100 kcal per hour! To provide some perspective, one hour of resistance band exercises expends similar amount of energy **Use a standing desk** If you're spending a lot of time sitting at a computer, try using a standing desk if you can. Alternatively, set a reminder on your phone or smart watch to stand up for 2-3 minutes every hour throughout the day. **Make the most out of your lunch break** Recognizing the lunch break as an opportunity to move is another way to kill two birds with one stone. Try walking with a colleague as an opportunity to socialize, get some sunshine or fresh air, and expend some energy! **Make your meetings active.** Take your phone calls on the move or try walking meetings. Whilst it is sometimes easier said than done, try to recognize movement as an opportunity rather than an obligation or chore in maintaining your health and well-being. **Add short bursts of movement to boring tasks.** Waiting for the kettle to boil? Try making a habit of incorporating squats, wall push-ups or calf raises to pass the time. **Set yourself reminders to move** Using reminders can be an effective strategy to break up periods of prolonged sedentary behavior. **Recap** 1. People are less active these days as they found more ways to make their daily lives and work easier. Hence, they are more likely to get noncommunicable diseases like heart disease, stroke, diabetes, cancer, and mental health problems when they do not move around much. Therefore, encouraging different kinds of physical activities and getting regular exercise can really help people live better lives and stay healthy and fit. 2. Despite the threat of contagious diseases, exercising on a regular basis can help you improve your health and well-being, together with having healthy eating habits and getting enough sleep; 3. Keep in mind that incidental activities and regular structured exercises go hand in hand, and both are important elements in achieving a healthy and active lifestyle. This means that regardless of whether you have attended your morning exercise class or not, you can still benefit more from sitting less and moving more! Every step, every effort, and every smart choice counts. If you think that your regular sessions are decreasing, increase your incidental activities. Move more, sit less!