Physical Activity and Exercise PDF

14 UNIT I Lesson 1 Physical Activity and Exercise INTRODUCTION With our modern world today that highly depends in technology, having different mo...

14 UNIT I Lesson 1 Physical Activity and Exercise INTRODUCTION With our modern world today that highly depends in technology, having different modes of transportation and an environment that does not support and promote active lifestyle, it became more challenging for the 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 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. 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-ageing, rapid unplanned urbanization, and globalization, all of which result in unhealthy environments and behaviors (WHO, 2018). 15  World Health Organization (2016) estimates that around 15.2 million people die worldwide due to ischaemic 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, ischaemic heart diseases (84,120 or 14.5 percent) was also top cause of death in the Philippines. In addition, cerebrovascular diseases, diabetes, hypertensive, 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 life style and establish environment that will support physical activity engagement since having regular physical activity is main key to prevent and treat 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 with these alone are not always sufficient to lessen the possible risk of having diseases and won’t eve guarantee a healthier body and mind. For example, a student who always participate in Zumba dance, jog 30-45 minutes three times a week, and engage in strength training regularly might be considered with an excellent fitness level. However, without a 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 disease of which they may not be aware of. 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, healthy lifestyle habits of today will dictate the health and well-being of tomorrow. Wellness is no longer looked as simply the absence of disease but 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 16 process of becoming conscious of and creating choices moving toward a healthy and higher quality of life. Moreover, it 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. LEARNING OBJECTIVES At the end of this lesson, the students are expected to: 1. classify the different kinds of physical activities and associate their importance in strengthening one’s immune system; 2. create a role-play that explains 8 dimensions of wellness in real life scenario; and 3. discuss the different ways in staying active. LECTURE DISCUSSION A. The Eight Dimensions of Wellness There are eight dimensions of wellness: physical, emotional, social, mental, environmental, financial, occupational, and spiritual. Each dimension is interrelated to each other in which one often affects the others. Thus, attention must be given to all these dimensions. A good example is when your parents do not have a regular decent work; definitely you are not financially stable and may cause problems within the family since it is a basic necessity. Having all the dimensions, it is not necessarily to be equally balanced. We should set our goals to achieve personal harmony and satisfaction that is true to us. We may have our own priorities, aspirations, styles, and personal outlooks to live life to its full potential. 1. Physical wellness is associated with being healthy. It is the ability of oneself to promote proper care of our physical health for optimum development and proper 17 management of health problems. To be considered physically well individual, you must be physically active, has proper nutrition, engage in regular exercise program, maintain ideal body weight, practice safe sex, get enough sleep, nonuse of illegal drugs, avoid alcohol drinking, lessen exposure to environmental pollutants, and seeks medical care if necessary. Moreover, physically well people also display good health-related fitness level. 2. Emotional wellness contains awareness and acceptance of your own feelings. It is the ability to accept limitations, attain emotional stability, express emotions appropriately, cope up with stress, accept and adjust to changes, and appreciate life even with failures and regrets. An emotionally well individual has the ability to response positively by making best decisions and moving forward during failures or crisis. Emotional wellness empowers you to move forward with confidence and motivation instead of spending most of the time and effort worrying about your problems. It also entails happiness, which provides meaning and joy to your life. Though there is no single formula for achieving happiness, according to studies, happiness can be achieve mainly through family love and support. 3. Intellectual wellness, or mental wellness, entails that; you can apply and share the knowledge and skills you learned with others engage in innovative and mentally stimulating works and create more opportunities to grow and learn. Individuals who are mentally fit are open-minded for new ideas and accept mistakes committed by others. Because of curiosity, they are motivated to learn more and explore new concepts and understandings. To have optimal level of intellectual wellness, it stimulates exploration. In this way, it provides you to know and discover some issues that constitute critical thinking, problem solving, creativity and innovation. Through academics, personal hobbies, and cultural and community involvement, you can develop intellectual wellness. 4. Social wellness refers to our relationships with others and how we interact with them. One of the trademarks of social wellness is the ability to interact to others with harmony, both within and outside our family. Moreover, with positive self-esteem it gives you the comfort and confidence to be open, friendly, and warm to others. Social wellness entails building healthy relationships and genuine connection with people around you. It 18 also comprises on how to balance the unique needs of romantic relationships with other parts of your life as well as your social life with your professional or academic lives. 5. Environmental wellness refers to the impact of our environment on our well being. It indicates a lifestyle that promotes and protects healthy environment. The main principle of environmental wellness is respect for our environment including wildlife and its ecosystem. It does not require you to join environmental activities or join in any environmental organization but to practice good habits to preserve and promote a healthy environment like Leave No Trace (LNT) principle while travelling and four R’s (Refuse, Reduce, Reuse, Recycle) principle. These are more realistic and good enough. Always remember that our health is negatively affected if we are living in a polluted and unsafe environment. A good example is when you are living in an environment like a squatter or slam areas and which your health is at stake due to unhealthy environment brought by different kinds of pollution and over population. 6. Occupational wellness motivates us to go for work in which we will gain personal development and satisfaction. It gives us career options and encouragement to pursue opportunities to grow more and enjoy what we love most. This dimension of wellness acknowledges the importance of fulfillment, personal development and sense of meaning through work. It is not always about high salary, top position or remarkable working conditions. Any work can bring occupational wellness if it provides any kind of supports that are very much important to the individual. Salary might be the top priority or most important factor to consider for others, but others might give greater value on opportunity for development, recognition for achievement, and/or good working relationship with boss and co-workers. Individuals who are occupationally well have their own “ideal” job, which permits them to strive harder to succeed. 7. Spiritual wellness provides a unifying power that integrates all dimensions of wellness. Basic characteristics of spiritual people include a sense of meaning and direction in life and a relationship to a higher being. Pursuing these avenues may lead to personal freedom, including prayer, faith, love, closeness to others, peace, joy, fulfillment, and unselfishness. 19 There are quite number of studies that claim positive relationship among spiritual wellness, emotional wellness, and self-fulfillment. Prayer is an indication of our spirituality and communication with a higher power. Several studies conclude the positive effects of prayer on health. Most of these have associated prayer with humility, love, sincerity, and compassion to positive health results. Other studies have shown faster healing time and less difficulties for those who are praying compared with patients who were not. Spiritual wellness not only allows you to seek meaning and purpose in human existence, but it also allows you to appreciate your life experiences for what they are. When you find meaning in your life experiences, you will be able to develop a harmony with your inner self and the outside world. In simpler terms, spiritual wellness grants you balance. Nevertheless, spiritual wellness does not require you to have a religious practice, though it may be only way you may take to lift and develop your spiritual wellness 8. Financial Wellness. Financial Wellness contains the process of learning how to successfully manage financial expenditures. It entails the ability to have financial resources to provide essential needs and financial literacy on how to manage personal and family expenses. Money is very significant in everybody’s lives, for without it, it will largely affects your way of living mainly your health and academic endeavor. More often, financial stress usually leads as one of the causes of stress in college students. Budgeting financial resources for projects, on the job training, thesis, transportation and food allowance, and other academic works are some of the important things to deal with in college life. Thus, learning how to maximize your financial resources and developing smart habits will help you to lessen possible financial stress in the future and achieve your goals. B. Physical Activity and Exercise Promoting physical activity and having regular exercise means improving one’s daily lives. According to research, people who were living in a sedentary life can improve their health by regularly including moderate levels of activity throughout the day. Moreover, additional evidences suggest that the more you increase the intensity level, with variety of physical activities, the more health benefits you may achieve. Physical activity (PA) is bodily movement produced by skeletal muscles. It utilizes energy and 20 provides positive health benefits. It can be light or moderate to vigorous intensity. Examples of daily light physical activity are walking, taking the stairs, grocery, gardening, and other household chores. Exercise is a physical activity that is planned, structured, and repetitive that 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. In contrary, physical inactivity indicates a level of activity that is lower than the recommended physical activity to improve health. It means there is an extreme light consumption of energy throughout the day such as walking casually, perform self-care, or do other light work that are far to contribute in our overall health. On the other hand, scientific evidence explains that strenuous physical activity is not needed to achieve health benefits. Having regular moderate activities provide significant benefits in health and well-being for the people who are not physically active. While for individuals who are already moderately active, having moderate to vigorous level of physical activity will even provide greater health benefits. Brisk walking or jogging, playing recreational sports, dancing, and gardening are some moderate activities that you may engage in. C. Ways in Strengthening Immune System Healthy Eating Habits Proper nutrition is essential to overall health and wellness. Good nutrition means that a person’s diet supplies all the essential nutrients for healthy body functioning, including normal tissue growth, repair, and maintenance. The diet should also provide enough substrates to produce the energy necessary for work, physical activity, and relaxation. Nutrients should be obtained from a wide variety of sources. Diet and nutrition often play a crucial role in the development and progression of chronic diseases. A diet high in saturated fat and trans fat increases the risk for diseases of the cardiovascular system, including atherosclerosis, coronary heart disease (CHD), and strokes. In sodium-sensitive individuals, high salt intake has been linked to high blood pressure. Up to 50 percent of all cancers may be diet related. Obesity, diabetes, and osteoporosis also have been associated with faulty nutrition. A healthy diet encompasses 21 a wide range of benefits, with positive impacts on nutrition, overall health, economy as well as the environment. According to the World Health Organization (WHO), a healthy diet emphasizes regular intake of vegetables, fruits, whole grains, root crops, fat-free or low-fat milk, lean meats, poultry, fish, egg, beans and nuts. It is also low in saturated fats, trans fats, cholesterol, sodium and added sugars. Coronavirus-related concerns may affect dietary habits, leading to higher calorie consumption that could promote weight gain. Limiting trips to the grocery store, skipping fresh fruits and vegetables in favor of stocking up on calorie-dense, non-perishable foods, and financial difficulties may cause people to opt for less expensive, ultra-processed food options. And all the extra hours you’re spending at home may make you more likely to snack, “stress-bake,” or prepare high-calorie, comfort-food meals. Additionally, many people are coping with fear, anxiety, stress, financial concerns, sadness, boredom, and isolation — all of which can have a negative effect on diet, physical health, and mental well-being. The great importance of a healthy diet during this self-isolation period also cannot be underestimated. A high percentage of COVID-19 deaths worldwide are associated with one or more chronic conditions. It is also evident that older people are at a higher risk for severe illness with this pandemic. Nutrition is not a cure for COVID-19, but it is a modifiable contributor to the development of chronic disease, which is highly associated with COVID-19 severe illness and deaths. A well-balanced diet strengthens the immune system and reduces the risk of chronic disease and infectious diseases. It is clear in these challenging times that optimizing nutrition is also important, not only for ourselves but also for every patient/client that we treat. Every physiotherapist should be aware of the benefits of healthy eating and be able to provide sound nutritional guidance to their patients, especially those with chronic disease. Having knowledge about nutritional interventions that may help prevent chronic conditions and their associated risks is now more important than ever. Eating a healthy diet is very important during the COVID-19 pandemic. What we eat and drink can affect our body’s ability to prevent, fight and recover from infections. While no foods or dietary supplements can prevent or cure COVID-19 infection, healthy diets are important for supporting immune systems. Good nutrition can also reduce the 22 likelihood of developing other health problems, including obesity, heart disease, diabetes and some types of cancer. For babies, a healthy diet means exclusive breastfeeding in the first six months, with the introduction of nutritious and safe foods to complement breastmilk from age 6 months to 2 years and beyond. For young children, a healthy and balanced diet is essential for growth and development. For older people, it can help to ensure healthier and more active lives. Tips for maintaining a healthy diet: 1. Eat a variety of food, including fruits and vegetables Every day, eat a mix of wholegrains like wheat, maize and rice, legumes like lentils and beans, plenty of fresh fruit and vegetables , with some foods from animal sources (e.g. meat, fish, eggs and milk). Choose wholegrain foods like unprocessed maize, millet, oats, wheat and brown rice when you can; they are rich in valuable fibre and can help you feel full for longer. For snacks, choose raw vegetables, fresh fruit, and unsalted nuts. 2. Cut back on salt Limit salt intake to 5 grams (equivalent to a teaspoon) a day. When cooking and preparing foods, use salt sparingly and reduce use of salty sauces and condiments (like soy sauce, stock or fish sauce).  If using canned or dried food, choose varieties of vegetables, nuts and fruit, without added salt and sugars. Remove the salt shaker from the table, and experiment with fresh or dried herbs and spices for added flavor instead. Check the labels on food and choose products with lower sodium content. 3. Eat moderate amounts of fats and oils Replace butter, ghee and lard with healthier fats like olive, soy, sunflower or corn oil when cooking. Choose white meats like poultry and fish which are generally lower in fats than red meat; trim meat of visible fat and limit the consumption of processed meats. 23 Select low-fat or reduced-fat versions of milk and dairy products. Avoid processed, baked and fried foods that contain industrially produced trans fat. Try steaming or boiling instead of frying food when cooking. 4. Limit sugar intake Limit intake of sweets and sugary drinks such as fizzy drinks, fruit juices and juice drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready-to-drink tea and coffee and flavoured milk drinks. Choose fresh fruits instead of sweet snacks such as cookies, cakes and chocolate. When other dessert options are chosen, ensure that they are low in sugar and consume small portions. Avoid giving sugary foods to children. Salt and sugars should not be added to complementary foods given to children under 2 years of age, and should be limited beyond that age. 5. Stay hydrated: Drink enough water Good hydration is crucial for optimal health. Whenever available and safe for consumption, tap water is the healthiest and cheapest drink. Drinking water instead of sugar-sweetened beverages is a simple way to limit your intake of sugar and excess calories. 6. Avoid hazardous and harmful alcohol use Alcohol is not a part of a healthy diet. Drinking alcohol does not protect against COVID-19 and can be dangerous. Frequent or excessive alcohol consumption increases your immediate risk of injury, as well as causing longer-term effects like liver damage, cancer, heart disease and mental illness. There is no safe level of alcohol consumption. 7. Breastfeed babies and young children Breastmilk is the ideal food for infants. It is safe, clean and contains antibodies which help protect against many common childhood illnesses. Babies should be breastfed exclusively during the first 6 months of life, as breast milk provides all the nutrients and fluids they need. 24 From 6 months of age, breast milk should be complemented with a variety of adequate, safe and nutrient-dense foods. Breastfeeding should continue under babies at 2 years of age or beyond. Women with COVID-19 can breastfeed if they wish to do so and should take infection prevention and control measures. Having Enough Sleep When it comes to your health, sleep plays an important role. While more sleep won’t necessarily prevent you from getting sick, skimping on it could adversely affect your immune system, leaving you susceptible to a bad cold or case of the flu. To keep yourself sniffle-free this season, here’s what you need to know. Sleep and Cytokines Without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are both produced and released during sleep, causing a double whammy if you skimp on shut-eye. Chronic sleep loss even makes the flu vaccine less effective by reducing your body’s ability to respond. Stock Up on Naps To stay healthy, especially during the influenza season, get the recommended seven to eight hours of sleep a night. This will help keep your immune system in fighting shape, and also protect you from other health issues including heart disease, diabetes, and obesity. If your sleep schedule is interrupted by a busy workweek or other factors, try to make up for the lost rest with naps. Taking two naps that are no longer than 30 minutes each —one in the morning and one in the afternoon—has been shown to help decrease stress and offset the negative effects that sleep deprivation has on the immune system. If you can’t swing a half-hour nap during the workday, try grabbing a 20-minute siesta on your lunch hour, and another right before dinner. Other Healthy Tactics Of course, there’s more to boosting your immunity and guarding against illness than getting ample sleep. It’s also important to practice smart stay-healthy strategies such as washing your hands with soap regularly, avoiding close contact with people who are obviously under the weather, and talking with your doctor about getting an annual flu 25 shot. And remember: Even if you do come down with a case of seasonal sniffles, you’ll be able to bounce back faster if your body is well rested. There is also an evidence that suggests regular exercise helps you fall asleep faster and improves sleep quality — and getting a good night’s sleep has also been found to boost your immune system. Fatigue, sleep deprivation and stress are common in healthcare professionals especially during the COVID-19 pandemic. Sleep and the body’s immune system are inextricably linked. Sleep deprivation potentially impairs the body’s immune response, negatively affects inflammatory homeostasis and may also lead to an increased risk of infection and worsen the clinical conditions caused by a disease such as COVID-19. It is imperative to address sleep health for the sake of healthcare professionals and their patients particularly the stresses imposed during a pandemic. D. Stay Active in This New Normal Regular exercise and physical activity promote strong muscles and bones. It improves respiratory, cardiovascular health, and overall health. Staying active can also help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for some cancers. According to the NHS website, exercise is the miracle cure we've always had, but for too long we've neglected to take our recommended dose. To stay healthy, adults should try to be active every day and aim to achieve at least 150 minutes of physical activity over a week through a variety of activities. For most people, the easiest way to get moving is to make activity part of everyday life, like walking or cycling instead of using the car to get around. However, the more you do, the better, and taking part in activities such as sports and exercise will make you even healthier. For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer. This level of effort is called moderate intensity activity. If you're working at a moderate intensity you should still be able to talk but you won't be able to sing the words to a song. An activity where you have to work even harder is called vigorous intensity activity. There is substantial evidence that vigorous activity can bring health benefits over and above that of moderate activity. You can tell when it's vigorous activity because you're  26 breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. Focus on what you want to do Being active is also about finding out what activity works for you. It doesn’t have to be a fully-fledged personal training program, but just focusing on what you want to do a bit more or less of each day can make a difference. By being active, you will burn calories that you store from eating throughout the day and—it can be as easy as walking the dog or as rigorous as running a marathon. Providing opportunities for children to be active early on puts them on a path to better physical and mental health. It's never too late to jumpstart a healthy lifestyle. Many people find that being active fits naturally into spending time with those they live with such as family, housemates, and pets and this helps with keeping motivated. Being active together Being active with others has social and mental health benefits, and some people simply find it more fun. When exercising outdoors, remember to follow all current government COVID-19 health protection advice, including practicing social distancing at all times. Exercising over a video call is another great way to stay active with others, but remotely – so you get all the benefits of moving and being connected to other people, while still practicing social distancing and protecting your health. And there’s no restriction on who you can get active with online – you can get moving with friends, family that don’t live with you, and even your work colleagues. Digital tools to help you move Some tools have been designed to track the activities you already do. Public Health England is encouraging adults to download the free 'Active 10' app to help complete your 10 minutes of brisk walking daily and to gradually build this up to multiple 'Active 10s'. The app is the first of its kind to show how much brisk walking you're doing and when you are doing this at a high enough intensity and long enough to get health benefits. You may have grown up loving sport, or you may prefer to get moving by doing a fun activity instead. Happily, there are options out there that may work for you depending on how you are able to move. If you have a health condition, the symptoms of your 27 condition may mean you have to undertake activities you used to do in a more modified way, or else try something new. So, whether is walking for a set amount of time at lunch time, or 10-minute seated yoga workout or gardening - set yourself a new routine and build in new habits. Repeat the bits you enjoy daily and keep trying new activities that inspire and motivate you. Nowadays, people have become more sedentary due to various ways that lighten up their everyday life and workload. This physical inactivity increases people’s risk of having non-communicable diseases such as, cardiovascular disease, stroke, diabetes, cancer, and mental health conditions. Thus, promoting different physical activities and having regular exercise can truly help improve one’s daily lives and maintain good health and fitness. Proper nutrition, healthy eating habits, correct food handling, having enough sleep, and staying active are the different ways to strengthen our immune system amid this pandemic. Link to Video Recording The Eight Dimensions of Wellness: https://www.youtube.com/watch?v=2NR4_5dt7JA 28 Activity Worksheet 1. Reflective Questions Name:_________________________ Section:_______ Date:_______ Group no._____ During the new or next normal, what do you think is the importance of physical activities