Name: Carlo Emmanuel S.

Dioquino Course and Year: BSCE-1A

Why should I be physically active?

Physical activity can strengthen your bones and muscles, help you maintain a
healthy weight, increase your ability to carry out daily tasks, and improve your cognitive
health. Adults who spend less time sitting and engage in any level of moderate-to-
vigorous exercise reap some health benefits.
Regular, moderate-intensity aerobic physical activity can lower your risk of:
1. type 2 diabetes
2. heart disease
3. many types of cancer
4. depression and anxiety
5. dementia

What else can physical activity do for me?

Aside from the examples mentioned above, physical activity is associated with these
benefits:
1. Improve your memory and brain function (all age groups).
2. Improve heart and lung function.
3. It makes the body release endorphins, a feel good chemical which helps relieve
pain, reduce stress and improve your sense of well-being.
4. It makes you sleep better.
5. Increases your chances of living longer.

What kind of activities should I do?

You don’t have to be an athlete to lower your risk of heart disease and stroke! If done on
most or all days, you can benefit from moderate activities like these:

1. Walking two miles in 30 minutes.

2. Biking five miles in 30 minutes.
3. Playing basketball for 20 minutes.
4. Walking stairs for 15 minutes.
5. Dancing/Zumba for 30 minutes.
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Carlo Emmanuel S. Dioquino 09/28/2022

Adalia S. Dioquino
 Physical Activity Resting Heart Rate Heart Rate After Physical
(bpm) Activity (bpm)
Warm Up Exercise 96 144
3-Minute Step Test 96 152
Marching In Place 94 148
Lifting Weights (7 kg 96 156
Distilled Water)
Zumba Dance 96 160

Does your heart rate vary from one activity to the other? (Discuss)

One of the most effective ways to keep our bodies healthy is through physical
activity. According to the World Health Organization, physical activity is defined as any
voluntary bodily movement produced by skeletal muscles that requires energy
expenditure. In the task, we were assigned to do five physical activities, each lasting three
minutes, with in-between 20-minute breaks. Each activity that I have chosen to perform
increased in diificulty, from the light-moderate warm up exercises to the vigorous zumba
dance. Before doing the various acts, I checked my pulse for 15 seconds multiplied by
four and the results reveal that my resting heart rate (RHR) does not seem to change
much. However, after each individual performance, it is evident that my heart rate varied.
It is noteworthy to mention that my heart rate falls into the target heart rate zone. The
American Heart Association recommends that a person does exercise that is vigorous
enough to raise their heart rate to their target heart-rate zone—50 percent to 85 percent
of their maximum heart rate, which is 220 beats per minute (bpm) minus their age. In
terms of the variation in the heart rate, it primarily depends on the activity level. As
mentioned, each act increased in difficulty, which in turn means, an increase in the
amount of energy needed to be discharged. According to My Health Alberta, during
exercise, your body may need three or four times your normal cardiac output, because
your muscles need more oxygen when you exert yourself. During exercise, your heart
typically beats faster so that more blood gets out to your body. All in all, different exercises
will affect your heart rate in different ways, and exercises that elevate your heart rate are
a primary component of good cardiovascular health. Let us always remember that
physical activity is not an option that can be delayed, but rather a necessity for a healthy
and long life.