Defines physical activity as any

bodily movement produced by It can be both moderate and

skeletal muscles that involves energy vigorous intensity, which
expenditure. benefits health, quality of
It encompasses all bodily life, well-being, and lower
movements, whether for recreation,
your risk of getting diseases
transporting to and from places, or as
part of a person’s choice or career. such as heart disease,
cancer, and diabetics
It is one of t he most effective ways
for people to enhance their health.
It is vital for children, adolescents,
and adults of all ages.

If you take regularly take part in

physical activity you may:
✓ Reduced the likelihood of ✓ Improve your weight ✓ Have greater bone density,
having significant health issues management stronger muscles and joints,
such us heart disease, type 2 and are less prone to
diabetes, obesity, as well as osteoporosis
✓ Have decreased cholesterol
some cancers ✓ Reduce your chance of
levels in your blood
slipping
✓ Lower the burden of chronic
diseases while also preventing ✓ Possess lower blood ✓ Recover faster from sickness
premature death pressure or bed rest

✓ Feel better with more

energy, a better mood, more
relax, and better sleep

✓ Have a healthier mental

state
Several studies have shown that PA
can help with depression. There are
numerous theories about how PA
can benefit people who are
depressed. PA can;
✓Help you filter out ✓Enhanced your mood
negative thoughts and sleep patterns
and divert you from
your daily troubles ✓Alter the levels of brain
chemicals such as
✓Allow an increased serotine, endorphins,
in social interaction and stress hormones
Can also be beneficial to
communities. Creating active and
walkable neighborhoods can help
✓Increase levels of ✓Encouraged
economic activity neighborhood
and employment revitalization

✓Boost property ✓Reduce the cost of

values health care
People lives are becoming more
sedentary as a result of the
increased use of motorized
vehicles and the increasing use
of computer work, education,
and leisure.
According to research, sedentary
activity is associated with the
following unfavorable health effects.

Obesity (weight gain) is increasing in

children and adolescents, in addition
to a decline in cardiometabolic
health, fitness, pro-social/behavioral
behavior, and sleep duration.

Adults have a higher risk of

developing diseases such as heart
disease, cancer and diabetes, as well
as being a cause of premature death
due to cardiovascular diseases,
diabetes, and cancer
Subtle changes that encourage
you and your family to move
more will help you all maintain a
healthy weight.
Choose a variety of PA to try
each week to increase your
family’s physical activities.
➢ Whenever possible, walk instead of
driving ➢ Perform yard chores. Get your kids
➢ Walk from home to school
to help you rake, weed, or plant.
➢ Use the stairs instead of using the
escalator or elevator. ➢ Do some household work
➢ Instead of watching TV, go for a half- ➢ Participate in an exercise group and
hour stroll. enroll your family in local sports
➢ Walk instead of taking a jeepney or teams or lessons.
bus ➢ Select an activity that fits into
➢ Park further away from the mall and
everyday routine
then walk
➢ Make walking on Saturday morning a ➢ If the weather is poor, use a workout
family habit video
➢ Swap of a Sunday Drive for a Sunday ➢ Spend at least 30 mins each day
walk playing with your family
➢ Do gardening work or home repairs
➢ Is any movement that
➢ Defined as the movement
requires energy from the
that is planned,
muscles.
systematic, repetitive,
and intentional.
➢ It is any movement made by a
person
➢ It can also be used to
develop or maintain
physical fitness
Endurance, Strength, Balance
and Flexibility

Each has distinct advantages.

Doing one enhances your
ability to do to others, and
variation reduces monotony
and injury risk.

Exercises that improve your

strength, flexibility, balance,
and mobility will keep you
active, mobile, and feeling
good
Regular physical exercise is
one of the simplest ways to
lower your risk of chronic
disease and improve your
quality of life.

However, most people do not

move enough.

If you are unable to exercise

due to pain, a chronic ailment,
or limited mobility, a health
care professional can assist
you in overcoming these
obstacles
✓Improve your memory and cognitive function
✓Help with weight loss
✓Reduce your blood pressure while improving
your cardiovascular health
✓Improve your sleep quality
✓Reduce symptoms of depression and anxiety
✓Reduce joint stiffness and pains
✓Keep your life expectancy
Filipino children should engage in at least 60 mins daily physical activities
consisting of any one or a combination of the following activities.

Active travel (walking, cycling, stair climbing) and active daily task (household and
school chores such as scrubbing/ mopping floor, fetching water in a pail, raking
leaves, bathing a dog, rearranging household furniture.

Programmed physical activity for 20 – 30 mins daily ( sports and or active games)

Activities pertaining to high impact active play on most if not all days of the week
(running, jumping, hopping, skipping, luksong tinik, patintero, tumbang preso,
agawan base) walking, star climbing, and playground activities such as jungle bars
and ropes.
Filipino adolescents and young adults should engage in at least 60 min of daily
physical activity consisting of any one or a combination of the following pa.

Active travel (walking, cycling, stair climbing) and active daily task (household and
school chores such as scrubbing/ mopping floor, fetching water in a pail, raking
leaves, bathing a dog, rearranging household furniture.

At least 40 mins of programmed physical activities such as fitness related,

rhythmic or sport activities. For fitness goals, 20 – 30 mins minimum for at least 3
– 5 times a week
At least 20 mins of sustained moderate to vigorous physical
activities resulting in a rapid breathing such as brisk walking,
jogging indigenous games (tumbang etc.) and dancing

At least 2- 3 times a week of activities that build muscle and bone

strength and flexibility such as weight bearing calisthenics and
other load bearing exercise involving major muscle groups
30 – 60 mins of daily physical activity

Active travel (walking, cycling, stair climbing) and active daily task (household and
school chores such as scrubbing/ mopping floor, fetching water in a pail, raking
leaves, bathing a dog, rearranging household furniture.

Moderate intensity aerobic physical activity resulting in a noticeable

increase in heart rate and breathing (still be able to carry a normal
conversation). Brisk walking, dancing, cycling swimming done
continuously for a minimum of 30 mins
Performing activities using all major muscles of the body that
maintain an increase muscular strength and endurance. Minimum
of 4 times a week

Employees should have opportunities to be active at work and

through activities organized, with provision of necessary facilities
and /or equipment by the workplace
30 mins daily physical activity

Active travel (walking, cycling, stair climbing) and active daily task household
chores

Moderate intensity aerobic physical activity and resulting in a noticeable

increased heart rate and breathing. 30 mins or 10 mins longer

Performing activities using All major muscles of the body that maintain or
increase muscular strength and endurance
Specific activities for balance and coordination 2-4 days/ week. E.
walking, gentle yoga, tai-chi, dance, aquatic activities

Employees should have opportunities to be active at work and through

activities organized, with provision of necessary facilities and /or
equipment by the workplace. 2mins physical activities
30 mins daily physical activity

Active travel (walking, cycling, stair climbing) and active daily task household
chores

30 mins, 3- 5 times a week

10-20 reptations, minimum of 4 a week

Perform simple dyanamic movements that challenge postural
position stability such as single-leg stand or supports. 2-4 a week

Employees should have opportunities to be active at work and through

activities organized, with provision of necessary facilities and /or
equipment by the workplace. 2mins physical activities
 ¼1/ 4 sheet of paper
BODY WEIGHT SQUAT 3 sets (5)
LUNGE & TWIST 3sets (5)
BEND & PULL 3 sets (5)
SINGLE LEG SQUAT 3 sets (10)
Dead Bug 3 sets (5)
Bird Dog 3 sets (5)