Importance Of An Active Lifestyle PDF

GRADE 11 PEH 1 IMPORTANCE OF AN ACTIVELIFESTYLE - -improves bone, joint, and muscle strength - -develops motor control and coordination - Helps maintain a healthy body composition - Increase the efficiency of the lungs and the heart - Increases muscle strength and endurance - Poss...

GRADE 11 PEH 1 IMPORTANCE OF AN ACTIVELIFESTYLE - -improves bone, joint, and muscle strength - -develops motor control and coordination - Helps maintain a healthy body composition - Increase the efficiency of the lungs and the heart - Increases muscle strength and endurance - Possibly delays aging process - Reduces the risk of cardiovascular diseases such as coronary artery diseases and stroke - Helps regulate blood pressure - Reduces the risk of breast and colon cancer - Improves control over anxiety and depression; and - Builds self-esteem and social interaction The health benefits of regular exercise have been confirmed by hundreds or researches in the past 20 years. Experts agree that regular exercise helps prevent the development of noncommunicable diseases such as HYPERTENSION , TYPE 2 DIABETES, HEART DISEASES AND SOME FORMS OF CANCER. Sedentary or inactive lifestyle has been considered by the World Health Organization (WHO) as a significant risk factor in the development of many noncommunicable diseases. - 8% of premature deaths due to sedentary lifestyle Experts believe that exercise can reduce premature death where; - As much as 50% for cardiovascular diseases - 30% can reduce risk for Type 2 diabetes - What Types of Exercise can be performed to derive these health benefits? ***Exercise*** are repetitive movements that aim to improve one or more components of Fitness. Exercise are generally classified as **Aerobic Exercise**, **Resistance Exercise** or **Stretching Exercise**. - **Aerobic Exercise** -- Involve large muscle groups (e.g., thighs) that perform rhythmic and continuous movement for a prolonged period of time in order to improve aerobic capacity. Examples include *Swimming, Biking, Running, and dancing* - **Resistance Exercise**- Require the muscle to contract against an external load (e.g., barbell) in order to improve muscular strength, muscular endurance, and bone strength. Examples include *TRX (Total Resistance Exercise), Thera-Band, and Resistance machines*. - **Stretching Exercise**- stretching exercise increase the elasticity of muscles and tendons surrounding the joint in order to improve flexibility. Examples include *static Stretching, Ballistic stretching and Dynamic Stretching.* It is important to obtain information from reliable sources when designing the training program. Fitness trainers and Coaches can help the individual craft the details of the plan and teach him/her how to perform the exercise correctly. - What Changes or adaptions will occur as a result of *Aerobic Exercise*? A regular aerobic exercise will stimulate changes in the various organs and tissues of the body but is more emphasized in the Cardiovascular System. These changes help the body adapt to the increased demands by allowing more oxygen and nutrients to the exercising muscles. Changes happen in the following; - Heart - Blood Vessels - Blood - Muscles **HEART**- One of the biggest changes happen in the heart wherein it is able to eject more blood at every beat as a result of an increase in the size of the left ventricle chamber. **Muscles**- that covers the left ventricle of the heart becomes thicker due to aerobic exercise - Thicker muscle can generate more force at each contraction, enabling to expel more blood out of the chamber. **Capillary/ Blood Vessels** - Enhanced Capillary network toward working muscles - Capillaries are the smallest blood Vessels where exchange of gases take place. **Blood** - Helps improve blood flow to working muscles as well as regulates temperature during exercise. - Is it normal for the muscles to increase in Size as a *result of resistance* training? The adaption of the body to regular resistance exercise is commonly found in the nervous and musculoskeletal system. The neutral changes help in activating more muscles during movements. - The primary adaption from resistance training is an increase in the ability of the muscles to generate force or strength with two months of resistance exercise - The tissues surrounding the muscles also strengthen in order to resist injury - The connective tissue such as tendons and ligaments are able to withstand the greater forces produced by the HYPERTROPHIED MUSCLES. - How important is stretching exercise in improving performance? Stretching Exercise are important in improving range of motion around the joints. It helps an individual in performing daily tasks with efficiency Exercise that addresses the flexibility of a joint will improve muscle coordination, connective tissue elasticity and overall joint strength. As the joint moves in a three-dimensional space, muscle must be activated in the proper sequence and correct strength. Flexibility training improves the efficiency of movement. Why is hard to change unhealthy habits? Healthy behaviors are hard to adopt. A new "Healthy" behavior has to be consistently and consciously performed to kick out the old habit. Habits are behavior all patterns that are performed unconsciously. They hard to break because the brain had been programmed to make the behavior or action part of its default setting. STAGES OF CHANGE According to the *Transtheoretical Model* (Prochaska and Velicer,1997) - Pre-Contemplation Stage - A person remains in the first stage, if he/she does not recognize the presence of an unhealthy habit and the importance of changing his/her behavior. - Contemplation Stage - Once the individual becomes dedicated to the idea of adopting a positive behavior, he/she enters the next stage. - Preparation Stage - Once an individual is convinced to make the change, he/she starts to prepare for the actual date and time to start the new behavior. The preparations might include setting a date on a Calendar or planner, telling family and friends about the new behavior, and asking help from friends who made the change. - Action Stage - The day the individual initiates the new behavior. According to research, new behavior has to be consistently performed for at least 6 months before it becomes part of the system. The Action Stage mirrors tis duration this time, the individual might be tempted to practice his/her old habits. The temptation to backslide is greatest during this stage. - Maintenance Stage - Occurs when individual has consistently practiced the new behavior for more than 6 months and it is where the tendency to backslide to the old habits is minimal. BARRIERS TO AN ACTIVE LIFESTYLE The common barriers to change usually occur when a person is between the **Preparation and Action Stages**. Individuals in the **Pre-contemplation and Contemplation** stage can be motivated to adopt a new behavior by showing the benefits and providing encouragement that change is possible. **Barrier** **Solution** ---------------------------- -------------------------------------------------------------------------------------------------------------------------------------- I do not have the time Prioritize activities and cut back some time from the non-essential activities to be able to exercise I am always tired Make a physical activity diary and analyze which part of the day you have more energy and schedule your work-out around that period. I do not have enough money There are numerous regimens that are not expensive such as running and swimming Table 1.2 Possible way to solve various barriers that are common during the Preparation Stage. The barriers in the **Action stage** reflect the ability of the individuals to sustain the new behavior. It is expected that the individual will consistently face these barriers from time to time, backslide and feel unable to continue the positive behavior. Barrier Solution -------------------------- --------------------------------------------------------------------------------------------------------------------------------------------------------------- I am not motivated Create a list of pros and cons positive behavior that will serve as a reminder; Focus on changing the behavior instead of the outcome and write a SMART goal. I lack willpower Identify what triggers the backslide and be conscious when it happens; implement a reward system. I easily get discouraged Avoid negative self talk and replace them with encouraging words.