WELLNESS
- It is dynamic process based on selfresponsibility
The term was first used by Halbert L.
Dunn- He published a book High level
Wellness- 1961
 Programmed physical activity- at least
40-mins of fitness, rhythmic or sports
activities.
 High Impact play-at least 20 mins of
sustained vigorous physical activities.
 Muscle strengthening and flexibilitytwo to three times a week of activities.
PHYSICAL ACTIVITY
- any bodily movement produced by our
skeletal muscle that requires energy
expenditure above that of rest.
 Muscle strengthening and flexibility- two
to three times a week of activities.
 The term sedentary is used to
describe a range of inactive
behaviors.
 The word sedentary, from the Latin
verb sedere,
 Means to sit and is a helpful reminder
that sedentary behaviors usually
involve sitting.
EXERCISE
- Is a form of physical activity that
structured, repetitive and planned for
the purposed of improving or
maintaining one or more fitness
components.
-
MODERATE
TO
VIGOROUS
PHYSICAL ACTIVITY (MVPA)
- Moderate physical activity includes
any activity over three METs or
metabolic equivalents while vigorous
physical includes any activity over six
METs.
DIFFERENT TYPE OF ACTIVITY IN A
WEEK
 Activity at work or school.
 Transit to and from places.
 Moderate-to-vigorous
activities
(sports, fitness and recreation).
 Sedentary behaviors
PHILIPPINE NATIONAL GUIDELINES ON
PHYSICAL ACTIVITY
( The physical
activity prescriptions for the 13-21 y/o age
group )
FOUR DIFFERENT FORMS OF PHYSICAL
ACTIVITY
 Active daily tasks
GUIDELINES ON PHYSICAL ACTIVITY
HAVE BEEN DEVELOPED BY DIFFERENT
ORGANIZATIONS
 CSEP-Canadian Society for Exercise
Physiology
 CDC-Centers for Disease Control and
Prevention
 WHO- World Health Organization
- During the Covid-19 pandemic DOH and
the Philippine Sports Commission
launched “Wais Papawis” Aimed to
promote to physical activity despite the
quarantine limitations.
HOW CAN YOU OVERCOME SOME COMMON
BARRIERS TO PHYSICAL ACTIVITY?
Lack of time
- Identify your free time.
-Do this by monitoring your daily activities for
one week.
-Identify at least three 30-minute time slots you
could use for physical activity.
-Schedule them into your daily routine.
-Select activities that require only a short time
such as walking, stairclimbing or jogging.
Social Influence
-Explain your interest in physical activity to your
friends and family.
-Invite your friends and family members to
exercise with you.
-Develop new friendships with physically active
people.
Lack of energy
-Convince yourself that if you give it a chance,
physical activity will get you in shape and
increase your energy level.
-Schedule physical activity for a few times a day
or a week when you feel energetic.
Lack of Motivation
-Plan ahead. Pack your exercise clothes in your
bag.
- Ask your friends or family members to remind
you about it.
-Sign Up for a gym class.
Fear of Injury
-Learn how to warm-up and cool down properly.
-Learn how to exercise appropriately considering
your age.
-Observe the MFIT (mode, frequency, intensity,
and time of exercise principles.
-Be fit first on order to play a sport.
Lack of Skill
-Select activities that you are already skillful at,
or those that requires no new skill, such as
walking and jogging.
-Find a friend or engage the service of a trainer to teach you some new skill.
-Take or sit-in PE class to develop new skills.
Lack of Resources
-Select activities that require minimal facilities or
equipment.
-Identify inexpensive and convenient facilities
that are available to you.
Weather Conditions, Travel or Vacation
-Develop a set of regular that can be performed
indoors.
-Take advantage of outdoor activities while on
vacation.
-Walk the halls and climb the stairs in hotels.