Exercise

Program
• 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 Fluid Stance 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

• Principle of Overload
- Cardiovascular endurance
- Flexibility

• Principle of Specification

• Power
• Balance
 Frequency Intensity Type of Exercise
Time
Power Mountain Climbers - Start with 30
1 set Moderate your body in a straight line seconds
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.
30
Burpees - Stand straight with seconds
your feet shoulder-width apart.
Squat and place your hands
in front of your feet. Jump
back until your legs are fully
1 set Moderate 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.
 Frequency Intensity Type of Exercise
Time
Balance Side Plank - Lie on your side 30
1 set Moderate with your body fully extended. seconds
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 with feet

together, spine tall, and arms 30
outstretched. Slowly lift your seconds
left foot up to the side of your
calf and balance on the right
foot only. Slowly lift arms
overhead to make the
1 set Moderate branches of the tree.
 Frequency Intensity Type of Exercise
Time
Cardiovascular Butt Kicks - Stand tall with 1 Minute
Endurance 3 set Moderate 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.

Squat Jumps - Stand with

your feet shoulder width apart
and the toes pointing slightly 30
outward. Bend your knees seconds
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
2 set Moderate and go back into the squat
position.
 Frequency Intensity Type of Exercise
Time
Flexibility Standing Toe Touch - Stand 16
2 times Moderate upright with your feet shoulder Second
width apart, toes facing forward. s
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.

Dynamic Lunge - Stand with

feet together, shoulders back, 16
and core tight. Lift right leg off second
the floor and take a big step s
Moderate forward. Lower your body
5 times 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.
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/
GROUP 3:

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