FI RIGH T T

AND

What is EXERCISE?

EXERCISE
Refers to planned, structured, repetitive movement intended specifically to improve or maintain physical fitness

SELF-EVALUATION

My clothes are shrinking

I am Underweight/Overweight

I frequently experience having cough, colds and sore throat

I usually feel tired and exhausted

I sometimes find it hard to sleep at night or to get a good sleep

I easily get stressed and anxious

I sometimes find it hard to be alert and focused especially in class

I would usually feel muscle aches, back aches, head aches after accomplishing even simple tasks

Why EXERCISE?

Reduce your risk of heart disease, hypertension, stroke, and other vascular problems.

E.G. White MOH p.154, 1905

Exercise quickens and equalizes the circulation of blood, but in idleness the blood does not circulate freely

Burn Calories and lower risks of becoming overweight or developing Diabetes, metabolic syndrome and some cancers.

E.G. White MOH p.154, 1905

..there are still many who neglect physical exercise. Some grow corpulent because the system is clogged; others become thin because their vital powers are exhausted in disposing of an excess of food.

Help build bone mass, reducing chances of developing osteoporosis, osteoarthritis, and low-back pain

Improve function of your immune system

Diminish anxiety and depression, control stress and minimize its negative effects on the body.

Improves self-esteem, self-concept and body image.

Improves cognitive functions- cognition and problem-solving

E.G. White MOH p.154, 1905

Strictly temperate habits, combined with proper exercise, would ensure both mental and physical vigor, and would give power of endurance to all brain workers.

Reduced risk of dying prematurely from all causes

E.G. White MOH p.154, 1905

Inactivity is a fruitful cause of disease.

Regular exercise increases daily calorie expenditure reducing risks of weight gain.

E.G. White MOH p.154, 1905

Having no exercise, skin becomes inactive. Impurities are not expelled as they would be if the circulation had been quickened by vigorous exercise.

E.G. White MOH p.154, 1905

Exercise aids the dyspeptic by giving the digestive organs a healthy tone

E.G. White MOH p.154, 1905

Walking is preferable to riding or driving for it brings more of the muscles for exercise. The lungs are forced into healthful action, since its impossible to walk briskly without inflating them.

TYPES OF EXERCISES

Flexibility Exercises

Aerobic Exercises

Anaerobic Exercises

When is the best time for EXERCISE?

20 min. a day, everyday 30 min. on 5 days a week 45 min. for 4 days an hour every other day

EASY TO SAY, HARD TO DO

HOW?

STRATEGIES FOR BREAKING THE CHAIN

Come home from class

You had planned an afternoon walk as a part of your exercise program

Feel tired, not like exercising

Tell yourself youll feel better and more alert after working out

Look for rubber/walkin g shoes; cant find them

Put shoes and clothes for exercise in an obvious place the nigh before

Feel annoyed

Remind yourself of your program goals, and tell yourself that you can stick with your program

Go to kitchen/ store, see food

Stay out of kitchen/store unless you will be fixing or eating a planned meal/snack

Feel Hungry

Look at the picture of a healthy exercise that youve put on your wall to remind you of your goals.

Grab a soda and a bag of chips

Always have a glass of water or a preprepared healthy snack

Turn on TV and sit down

Turn on radio instead; listen to music while you get ready for exercise.

Eating chips while MOVIE marathon

Prepare healthy snacks and remove that bag of chips on your grocery list. Plan your time schedule wisely.

Feel guilty

Even if you have occassional lapses, dont beat yourself up. Think positively of how youll resume your program the next day

Facebook, Twitter, 9gag, Tumblr

Put wallpapers/ notes or screensavers reminding you of your goals and plans

Requirements , requirements, requirements!

Manage your time wisely. Plan your schedule of activities; write it and post it in a place easily seen.

KUNG AYAW MAY DAHILAN, KUNG GUSTO PALAGING MERONG PARAAN

EXERCI DESIGN YOUR OWN SE

PROGRA M

A
D

P
I

E
M

Assess yourself Determine your status Plan Implement Evaluate Maintain-Continue-Improve

SSESS YOURSELF

ETERMINE YOUR STATUS

LAN

MPLEMEN T

Some kinds of exercises

Train the way you want your body to change Train regularly Start slowly, and get in shape gradually Warm up before exercise Cool Down after exercise Exercise safely Listen to your body and get adequate rest

Cycle the volume and intensity of your workouts Vary your activities Train with a partner Train your mind Fuel your activity appropriately Track your progress Have fun

VALUATE

M C I

AINTAIN

ONTINUE

MPROVE

Conclusion
E.G.White Messages to young people p.240