Physical activity: Wellness and Fitness

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Physical activity: Wellness and Fitness

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Introduction

What is physical activity?

Physical exercise or activity is a bodily movement which enhances a person’s physical fitness, wellness and health.

Purpose:

Strengthening the muscles or cardiovascular systems, enjoyment and weight loss maintenance

Types:

Flexibility exercises, Aerobic exercises, weight training, eccentric training, functional training, sprinting and increasing the short-term muscle strength

Speaker note

Physical exercise or activity is a bodily movement which enhances a person’s physical fitness, wellness and health. Strengthening the muscles, cardiovascular systems, enjoyment and weight loss maintenance are achieved through exercises. Types of physical activity are the following. Flexibility exercises include improved range of motion for the joints and muscles. Aerobic exercises include swimming, cycling, skipping rope, and running, hiking, playing tennis and increasing cardiovascular endurance. Other types include weight training, eccentric training, functional training, sprinting and increasing the short-term muscle strength.

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Activities in physical exercise

1. Endurance physical activities

Increases the heart rate and breathing

2. Strengths exercises

Make muscles strong

3. Balance exercises

Prevention of falls for older adults

4. Flexibility exercises

Increase the stretching of the muscles

Speaker note

Physical activities can be classified as being Balance, strength, flexibility or endurance. Endurance physical activities help in increasing the heart rate and breathing. Delay or prevention of heart diseases and diabetes will be needed. Dancing, swimming, jogging, playing tennis and basket helps in endurance treatment. Strengths exercises make muscles strong, (Vermeil, 2011). Men or women can lift weights or used a resistant band for training. Thirdly, Balance exercises help in the prevention of falls for older adults. The physical activity increases the lower body strength exercises offer the focus on improving the balance of walking through Tai-Chi and standing on one foot. Fourthly, flexibility muscles increase the stretching of the muscles. The exercises include Yoga, Calf stretch and arm stretch.

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Relationship between fitness and wellness

Wellness

Positive approach for living

Fitness

Ability of individuals to perform their particular tasks and roles

 

Relationship of the fitness and wellness is grounded on physical or mental health. Sate of health and fitness wellbeing helps in considering the functions of task orientation and seeking the ability to perform.

Speaker Notes

Wellness assures the positive approach for living. Wellness focuses on the mental attitude needed for the engagement of a healthy lifestyle. Fitness is the ability of individuals to perform their particular tasks and roles.  Lifestyle change is required to focus on body fitness for the assurance of wellness. Relationship of the fitness and wellness is grounded on physical or mental health. Promotion of attitude towards fitness offers the improvement of the health outcomes for individuals.

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3. Chosen group

Audience: Women and Teenagers

Purpose: Change in social norms has made the women be on states of unawareness.

Speaker notes

Women and Teenagers are considered inactive in the scheduled tasks that they perform in the day. Research has indicated that women are at higher risk than men to have breast cancer risks. Women and teenagers who are inactive tend to become obese, (Wilmer, 2009). Lack of fitness and wellness trainings affect the control of the prevalence rate of risk for the women and adults. Inactivity of the teenagers allows weight gain for the different children. Death of the culture of embracing exercises and playing of games poses the threat of future teenagers and aging generations on the need for wellness and healthy fitness.

 

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Inactive Americans

70 million Americans are considered inactive

Dying agenda for Fitness, sports and recreational activities

Future health problems and management of a modest living have forced the need for awareness programs.

Speaker notes

70 million Americans are considered inactive. Fitness, sports and recreational activities have been perceived, by teenagers, as a lame activity to perform. Children and adolescents have been expressed to have an increase in the state of inactivity among the individuals, (Vermeil, 2011). Programs and campaigns have been offered to remove the teenagers and children from the couch. Expressions of the future health problems and possible problems of managing the modest improvement of activities have forced the need for controlling the state of inactivity among the teenagers.

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Health consequences of physical inactivity

• High blood pressure
• Coronary heart diseases
• Risk of cancer
• Overweight scenarios or complications

Speaker notes

Inactive people tend develop high blood pressure due to the risk of developing high blood pressure. Physical inactivity makes people develop coronary heart diseases for the patients. Physical inactivity increases the risk of cancer, (Smith, Griffin, and Fitzpatrick, 2011). Cancer can prove fatal for the rising generations. Overweight scenarios or complications will occur between the millions of personnel being affected by the state of inactivity. Fatality of the consequences can be avoided by the embrace of wellness and fitness mentality.

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4. Benefits of regular exercise routine

• Controls weight
• Combats diseases and health conditions
• Improves mood management
• Exercise will boost energy
• Exercise promotes good sleep

Speaker Note

Routine exercise helps the patients in different ways. Exercises help in controlling weight. Burning of calories and fat are assured with the introduction of ways to control performance of activities. Secondly, exercises combat diseases and health conditions. Depression falls, cancer, metabolic syndrome and stroke are the least issues affecting the state of performing the regular exercises, (Andrea, 2012). Exercise increases people’s boost of energy. Increase of the body’s ability to improve muscle strength and increase endurance offers the best opportunity for the body’s delivery of oxygen and nutrients to tissues. Exercise promotes good sleep for people with insomnia

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Benefits of cardiorespiratory endurance training

• Reduces Blood pressure
• Increases HDL-Cholesterol
• Decreases body fat stores
• Increases aerobic work capacity
• Decreases symptoms of depression and anxiety
• Improves heart function
• Reduces mortality of myocardial infarction patients

Speaker Note

Cardiorespiratory endurance training help patients and people to reduce the blood pressure for their body. Training of the heart helps in unblocking different parts of the artery conveying blood. HDL-cholesterol will be increased through proper dieting. Burning of calories will help in the determination of the state of improving the state of the body functions, (Sweeney, 2009). Mortality rate for patients will be avoided through the implementation of the training. Training exercise will increase the aerobic work capacity.  Training will increase the ability of people to deal with anxiety and depression.

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Benefits of muscular strength and endurance training

• Improves balance and strength
• Builds people’s bones
• Strengthens Immunity
• Improves Insulin sensitivity
• Increases individuals metabolic rate
• Promotes Better mental Health

Speaker Note

Muscular strength and endurance training help the muscles to contract against the weight. Muscular strength and endurance training improves the balance and strength of different muscles within the body. Physical endurance helps people perform well at work, sports and daily activities, (Smith, Griffin, and Fitzpatrick, 2011). Building of bones is achieved with the muscular strength and endurance training. People’s immunity can be increased with muscular strength and endurance training. Muscular strength and endurance training helps in improving the new bone cell growth.

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Benefits of flexibility and body composition

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Factors affecting these components

 

Speaker note

Fitness of people is affected by different conditions and states. Taking of drugs can affect the state of wellness for the different individuals within their lives. Physical disability is a factor affecting the state that one can be competent in the movement and evaluation of activities. Poor or good diet helps to offer the best direction in the assessment of procedures used in the achievement of tasks, (Andrea, 2012). Stress is a factor that affects the wellness and fitness of people. Environment, age or sex can affect the ability to manage changes in the utilization of activities for wellness and fitness. Motives for exercises are another factor affecting the state of performing activities.

 

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5. Recommendation for incorporating exercise in daily routine

• Cut down on the sedentary lifestyle
• Incorporate leisure activities for two to three times in the week
• Use 30 minutes of training everyday

 

Speaker Note

Individuals will be required to refrain from sitting for more than 30 minutes in time, Computer time, video games and watching a lot of television in a day.  Listening to the body, being consistent and gradual increase of intensity will help in increasing the ways of wellness and fitness, (Andrea, 2012). Performance of leisure activities will help the individuals to learn on the enjoyment of performing sports. Learning softball, bowling, golf, Yoga, Curl-ups and weight training will help in the achievement of procedures in performing tasks. People should walk their dogs, walk to amass, and take the staircase instead of a winch or any physical activity for the day.

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6. Fluid Intake and environment recommendation

• Drink Plenty of water (after, during or Before)
• If possible drink water every twenty minutes
• Avoid drinks high in caffeine or sugar
• Warming up the muscles and stretching
• Wearing right gear for exercises

 

Exercises provide a stress that is exacerbated by heat. Rise on humidity and high air temperature leads to the muscles and the skin competing for humidity. Progressive dehydration can cause hyperthermia and bodily collapse, (Andrea, 2012). Practitioner advices people to drink a lot of water in twenty minutes. Taking of sugary drinks during the exercise is not advisable.  Water will reduce the rise of heat within the body of the individual. Heat cramps will be minimized through the drinking of the plenty fluids during the physical activities.

 

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7. Common barriers or challenges to fitness

• Lack of time
• Believing exercise is boring
• Being self-conscious
• Being too tired to exercise
• Being lazy to exercise
• Perceiving exercise as a thing for athletes
• Believing it is expensive

 

Speaker Notes

People take a lot of tasks that affect their availability of time in performing of duties. Lack of self-consciousness affects the performance of duties in the management of tasks. Other people are perceived as being too tired to exercise due to the tasks they perform at home. Bad perception of exercise makes different people perceive exercise as a form of task. Athletes assure the provision of the expensive nature of challenging of fitness. Lack of search for ways of managing activities affects the believing of the expensive nature of exercises.

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Offer sound tips on how these challenges and barriers can be overcome

• Reducing daily tasks
• Finding positive or enjoyable forms of exercises
• Experimenting exercises
• Engaging in athletic activities
• Seeking knowledge on cheap forms of exercise

 

Speaker Notes

 Taking of unnecessary activities during the day should be avoided for the creation of time for performance.  Engaging into different forms of exercise will help the exploration of the best approaches of engaging in exercises. Sensitization of the benefits for exercises in schools will help in eradicating the requirements needed for the evaluation of the tasks. Cheap forms of exercise will help different members of the society to engage in the performance of tasks.

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In conclusion, women and teenagers can choose the best option of places to organize.

Facility	Address	Hours	Childcare	Membership cost	Programs	Equipment or Amenities
Fitness Center	102 S. Way	24 Hours	Yes	40$/month	Boxing. Yoga, Sumba	pool, free weights, treadmill and circuit training
Mankato Family YMCA	142. S. Estate	18 Hours	Yes	25$/ Month	Childcare, Yoga and Gymnasium	Sauna, free weight equipments, cycling, Cardio equipment
Raymond A. Du Four Catholic	www.cuacardinals.com/information/facilities/index	24 Hours	No	35$/month	Athletic field, training rooms and weight room	Sauna, free weight equipments, cycling, Cardio equipment

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Reference

Andrea, M. (2012). Promoting Wellness amid Elementary School Children: Journal on Counseling and Development, 71, 2, 194-198 

Smith, D. W., Griffin, Q., & Fitzpatrick, J. (2011). Exercise and exercise intentions among obese and overweight individuals. Journal of the American Academy of Nurse Practitioners, 23, 2, 92-100 

Sweeney, T. J. (2009). A Holistic replica for Wellness and deterrence Over the Life Span. Journal on Counseling and Development, 71, 2, 140-148 

Vermeil, L. (2011). Meta-analyses of agency physical activity and dietary behavior intervention on weight outcomes: Journal on Obesity Reviews, 12, 6, 406-429

Wilmer, J. M. (2009). The Wheel of Wellness Counseling for Wellness: A Holistic Model for Treatment Planning. Journal of Counseling & Development, 78, 3, 251-266