EXERCISE PROGRAM

A. RATIONALE

According to World Health Organization (WHO), approximately 280 million people in the world
have depression as of 2023. Depression is a complex and complicated mental health condition that affects
millions of people worldwide. It is a mood disorder characterized by persistent and overwhelming
feelings of sadness, hopelessness and lack of interest or pleasure in daily activities. It can also disturb
sleep and appetite. Tiredness and poor concentration are common. People who have gone through adverse
life events are more likely to develop depression. Depression can, in turn, lead to more stress and
dysfunction and worsen the affected person’s life situation and the depression itself. To comprehend
depression and its profound impact on individuals, it is essential to explore the different factors that may
cause depression to anyone. It includes biological factors, psychological factors, environmental factors,
cultural and societal factors. Depression is a leading cause of disability worldwide and contributes greatly
to the global burden of disease. It affects people of all ages, races, and backgrounds. The prevalence of
depression varies by region and demographic factors, but it is consistently high across the globe. Factors
contributing to its prevalence include genetics, socioeconomic status, and environmental stressors.
Understanding the multifaceted nature of depression is crucial in developing strategies for its
prevention, diagnosis, and treatment. It is essential to adopt a holistic approach, considering biological,
psychological, environmental, cultural, and societal factors to address this pervasive mental health issue
effectively. By doing so, we can reduce the stigma associated with depression, increase access to
appropriate care, and improve the overall well-being of individuals and communities. Studies show that
exercise can treat mild to moderate depression as effectively as antidepressant medication but without the
side-effects, of course. As one example, a study done by the Harvard T.H. Chan School of Public Health
found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by
26%. In charge of group 3, we will organize a program to aid and prevent signs of depressive symptoms.
Cardiovascular endurance, flexibility, power, and balance are the components that we aim to do.
According to Dignity Health Organization, cardiovascular endurance can increase neurotransmitters
like glutamate, GABA, serotonin, and norepinephrine, which may be low in depressed people. As stated
in Columbine Health Systems Center for Healthy Aging in Colorado State University, flexibility has been
shown to increase serotonin levels, the hormone that helps stabilize our mood, reduce stress, and overall
makes us feel good which causes a decrease in depression and anxiety. A study by Aspinwall & Taylor
found that individuals with higher sense of power tend to use more proactive coping strategy, which in
turn, experience greater happiness and less mental illness. Balance is a skill that improves with practice,
the confidence that comes from improving your balance through your choice of activity has a powerful
impact on your mental well-being, according to FluidStance team.
 B. OBJECTIVES

1. (Psychomotor)
The students/participants will be able to:
- Put the procedures into action.
- Do the exercises accordingly.

2. (Cognitive)
The students/participants will be able to:
- Study the procedures and benefits.
- Familiarize the exercises and its benefits.

3. (Affective)
The students/participants will be able to:
- Achieve effective and healthy fitness.
- Develop positive mindset about mental health.

C. TARGET COMPONENTS

1. Principle of Overload
- Cardiovascular endurance
- Flexibility

2. Principle of Specification

- Power
- Balance
 D. PROCEDURE/FITT PRINCIPLE

Frequency Intensity Type of Exercise Time

Power 1 set Moderate Mountain Climbers - 30 seconds

Start with your body
in a straight line and
your hands slightly
wider than shoulder-
width apart. Keep
your toes and balls of
the feet touching the
floor.
Bring one knee up
toward the center of
your stomach and
then quickly alternate
between legs.

1 set Moderate Burpees - Stand 30 seconds

straight with your
feet shoulder-width
apart. Squat and
place your hands in
front of your feet.
Jump back until your
legs are fully
extended and your
body is in plank
position. Do a push
up, jump forward,
and then push
through the heels to
return to the starting
position.

Balance 1 set Moderate Side Plank - Lie on 30 seconds

your side with your
body fully extended.
Lift your body off the
ground and balance
your weight between
the forearm and the
side of the foot. Keep
your body in a
straight line and hold
for as long as you
can.
 Tree Pose - Stand
1 set Moderate with feet together, 30 seconds
spine tall, and arms
outstretched. Slowly
lift your left foot up
to the side of your
calf and balance on
the right foot only.
Slowly lift arms
overhead to make the
branches of the tree.
Cardiovascular 3 sets Moderate Butt Kicks - Stand 1 minute
Endurance tall with your feet
shoulder width apart
and face forward.
Start kicking your
feet up, until the
heels touch the
glutes, and pump
your arms at the
same time.

2 sets Moderate Squat Jumps - Stand 30 seconds

with your feet
shoulder width apart
and the toes pointing
slightly outward.
Bend your knees
pressing your hips
back as if you were
going to sit back on a
chair. Pushing
through the heels,
jump straight up.
Land with your knees
slightly bent and go
back into the squat
position.
Flexibility 2 times Moderate Standing Toe Touch - 16 seconds
Stand upright with
your feet shoulder
width apart, toes
facing forward. Keep
your legs straight and
your knees slightly
bent with your arms
extended down by
your side. This is
your starting
position. Keeping
your body loose,
 bend forward at the
torso and let your
fingers hang down
toward your toes.

5 times Moderate Dynamic Lunge - 16 seconds

Stand with feet
together, shoulders
back, and core tight.
Lift right leg off the
floor and take a big
step forward. Lower
your body toward the
floor until right upper
thigh is parallel to the
floor and right knee
forms about a 90-
degree angle.
Straighten up by
pushing through right
heel to return to
standing.

GROUP 3:

ECHAVEZ, EUNICE
ENRICOSO, JAMES PAULO
ERNIA, ALIANA JOY
FAUSTINO, BERNARD JEFFERSON
DIANO, PRINCESS ELLA
REFERENCE:

https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
https://www.who.int/news-room/fact-sheets/detail/depression#:~:text=An%20estimated
%203.8%25%20of%20the,world%20have%20depression%20
https://www.who.int/health-topics/depression#tab=tab_1
https://www.dignityhealth.org/articles/exercise-and-depression-how-cardio-can-help-your-
mood#:~:text=First%2C%20cardio%20exercise%20produces%20endorphins,be%20low%20in
%20depressed%20people. https://www.research.colostate.edu/healthyagingcenter/2021/06/23/the-
simple-act-of-stretching/#:~:text=Stretching%20reduces%20the%20muscle%20tension,decrease
%20in%20depression%20and%20anxiety.
https://www.tandfonline.com/doi/full/10.1080/23311908.2020.1844515
https://blog.fluidstance.com/2020/08/6-ways-physical-balance-improves-mental-health/