AEROBIC ACTIVITIES
- Aerobic: “With oxygen”
- Breathing controls
- Cardiovascular exercise that involves
continuous ad rhythmic activities to elevate
the heart rate and improve the efficiency of
the cardiovascular system.
- Examples: Running, jogging, swimming,
cycling, dancing, and aerobic classes
- Benefits:
- Help improve cardiovascular health,
endurance, and respiratory function.
- Aids in weight management, reduces the
risk of chronic diseases such as heart
disease, and enhances mood through the
release of endorphins.
- GUIDELINES:
- Always consider the number of aerobic
exercise sessions per week.
- Start cardio exercises for at least 3 days a
week for the first few weeks, with not more
than 2 days’ rest between sessions.
- Afterwards, we can gradually increase the
frequency of exercise to 5 days a week.
BONE STRENGHTENING
- Weight-bearing or weight-loading exercises.
- Activities that force your body to work
against gravity, thereby promoting bone
density and strength.
- EXAMPLES: Weightlifting, playing basketball,
resistance training, hiking, jogging, and
activities that involve impact or jumping.
- BENEFITS:
- Build and maintaining bone density
- Reducing the risk of osteoporosis and
fractures.
Bone growth- stimulated by physical stress brought
about thy physical activity.
- A skeletal muscles contact, they pull their
attachment on bones causing physical
stress.
- This consequently stimulates tissues,
making it stronger and thicker.
Bone Hypertrophy- Bone strengthening activities
can increase density throughout our skeletal
system.
MUSCLE STRENGHTENING ACTIVITIES
- Involve working your muscles against
resistance to improve strength, endurance,
and tone.
- Your muscles become stronger
- Kinds of activities, which includes resistance
training and lifting weights, causes the
body’s muscles to work or hold against an
applied force or weight.
BARRIERS TO PHYSICAL ACTIVITY
- Lack of time: Busy schedules, work
commitments, and family responsibilities
can make it difficult for individuals to fins
time for regular exercise.
- Lack of Motivation: Finding the motivation
to exercise, especially when faced with
competing priorities, can be challenging.
- Physical Health Conditions: certain medical
conditions, injuries, or chroming illnesses
can limit a person’s ability to engage in
certain types of physical activities.
- Perceived Lack of Skill: Some individuals
may fell that they lack the necessary skills or
knowledge to participate in specific sports
or exercises, leading to lack of confidence.
- Environmental Factors: Factors such as
weathers, access to safe and suitable
exercise environments, and availability of
parks or gyms can impact a person’s ability
to engage in physical activities.
- Cost: Gym memberships, sports equipment,
and fitness classes can be expensive,
preventing some individuals from
participating in physical activities.
- Fear of Injury: Concerns about getting
during exercise can deter individuals,
especially if they experienced previous
injuries.
- Age and Physical Condition: Older adults or
those with physical limitations might feel
that exercise is not suitable for their age
group or condition.
- Mental Health Challenges: Issues such as
depression, anxiety, or low self-esteem can
impact a person’s motivation and ability t
engage in physical activity.
 - Work-related factors: Demanding jobs with
long hours, sedentary work environments,
and excessive travel can make it difficult to
find time for exercise.
- Transportation Issues: Lack of
transportation or inconvenient public
transportation options can make it
challenging to reach exercise facilities or
outdoor activity areas.
- Lack of Awareness: Some individuals may
not be aware of the benefits of regular
physical activity or how to incorporate it
into their daily lives.
OVERCOMING BARRIERS
Lack of time
- Identify your available time slots: Monitor
your daily activities for one week. Identify at
least three 30-minutes time slots you could
use for physical activity.
Lack of Motivation
- Plan ahead: make physical activity a regular
part of your daily or weekly schedule and
write it on your calendar.
- Invite a friend to exercise with you on a
regular basis
Lack of Energy
- Schedule physical activity for times in the
day or week when you feel energetic
- Convince yourself that if you give it a
chance, physical activity will increase your
energy level
Social influence
- Explain your interest in physical activity to
your friends and family or invite them to
exercise with you.
- Develop new friendships with physically
active people.
Fear of Injury
- Learn how to warm up and cool down to
prevent injury.
- Learn how to exercise appropriately
considering your age, fitness level, skill
level, and health status.
- Choose activities involving minimum risk.
Lack of Skills
- Selecting activities requiring no new skills,
such as walking, climbing stairs, or jogging.
- Take a class to develop new skills
Lack of resources
- Select activities that require facilities or
equipment, such as walking, jogging,
jumping rope, of calisthenics.
- Identify inexpensive, convenient resources
available in your community (Community
education programs, park and recreation
programs, worksite programs, etc.)
Weather conditions
- Develop a set of regular activities that are
always available regardless of weather.
Travel
- Put a jump rope in your suitcase
- Walk the halls and climb the stairs in hotels
- Stay in places with swimming pools or
exercise facilities
- Bring your mp3 player your favorite aerobic
exercise music.
Family obligations (FOR PARENTS)
- Exercise with the kids: go for a walk
together, play tag or other running games,
get an aerobic dance or exercise video for
kids and exercise together.
Retirement years
- Look upon your retirement as an
opportunity to become more active instead
of less.
- Spend more time gardening, walking the
dog, and playing with your grandchildren
- Learn a new skill you’ve always been
interested in, such as ballroom dancing,
square dancing, or swimming.
- Now that you have the time, make regular
physical activity a part of your everyday
routine.