The overall prevalence of PA:

according to WHO, 2010-2016

 81% of adolescents and 27.5 % adults do not meet
the recommended levels of PA and this affects not
only individuals over their lifespan but also their
significant others, health services and society as a
whole.

Physical Activity- any bodily movement produced by skeletal muscles

that requires energy expenditure.
 What is the simplest way of exercising?
 Walking is the most popular form of Physical Activity
(particularly for older persons) and is convenient, free,
and is a universal behavior.

 Wemust focus on encouraging and supporting more

people to walk frequently.
The Relationship Between
Nutrition and Physical Activity
 Exercise and healthy diet are like an egg, the yolk
and the egg white should not be separated!

Food acts as fuel – use it or lose it

Exercise and the food we eat impacts on what
our body does.

 Our body won’t use the protein we consume to feed our

muscles for growth if those muscles are not being
exercised; there needs to be a need for a feed !
 Sugar Handling
 Keeping sugar levels in check
 Exercise is a potent regulator of insulin, hormone that
is called upon to pull sugar from our blood stream
into our cells to be used as energy. When insulin is
not doing its job properly our cells become insulin
resistant.
 Exercise is critical for warding off obesity, pre-
diabetes, diabetes and women suffering from
polycystic ovarian syndrome.
Building Stronger Bones
 Exercise during adolescence and early adulthood is
critical to build strong bones and during older adulthood to
maintain bone strength.

 Bone is a living tissue and without

exercise, bones may weaken and
become brittle.
Emotional Wellbeing & Sleep

By maintaining good dietary practices

and regular exercise, this has been
shown to improve sleep by promoting
transition to deeper sleep stages and
inhibiting transition to lighter sleep
stages.
Anti-aging

Regular exercise is associated with

decreased concentrations of pro-
inflammatory markers and
simultaneous increase in anti-
inflammatory substances.
 Anti-aging
When we exercise, it increases our body’s
ability to produce anti-oxidants and therefore
protect our cells against damage and cell
death. So, goodbye wrinkles!
Exercise keeps us mobile, in combination
with its anti-oxidant and anti-inflammatory
property it’s your golden ticket to aging
gracefully.
protects us from many diseases
such as:
 Heartdisease, leading to heart attack and stroke
 High blood pressure
 Cancer
 Kidney Stones
 Diabetes
 Obesity
 Back pain
 Osteoporosis
PA and good nutrition improves mental
health conditions such as:

 Depression
 Anxiety
 Stress
 AttentionDeficit Hyperactivity Disorder (ADHD)
 Post-Traumatic Stress Disorder(PTSD) and Trauma
 Low Self-Esteem
PA and good nutrition provides:
 Improve Concentration/focus
 Better Sleep
 More Energy
 Stronger Resilience to Cope
 Better Immune System
 Prevents from having Alzheimer's disease
PINGGANG PINOY
KIDS
PINGGANG PINOY
TEENS
PINGGANG PINOY
ADULTS
 PINGGANG PINOY
PREGNANT & LACTATING
 PINGGANG PINOY
OLDER PERSONS
When most people think about
nutrition and PA they think about
weight loss, but now we know
there’s many more reasons why it’s
important to be physically active
and eating healthy. “NO ENERGY
TO MORE ENERGY!”
PUTTING IT TOGETHER
If we can provide one take home
message when thinking about Diet
and exercise, it comes from
Hippocrates, regarded as the Father
of Medicine.
“If we could give every individual the right
amount of nourishment and exercise, not
too little and not too much, we would have
found the safest way to health.”
Maraming Salamat Po!
References:
 World Health Organization Guidelines on Physical
Activity and Sedentary Behavior. Geneva. World
Health Organization, 2020
 Why is physical activity and nutrition important?
Posted by Staff on March 14, 2022.
 Use Pinggang Pinoy for Healthier You.! National
Nutrition Council, Feb. 23, 2022: Category: Region 9
Published 2022 Pinggay Pinoy