Republic of the Philippines

President Ramon Magsaysay State University

(Formerly Ramon Magsaysay Technological University)
Iba, Zambales, Philippines
Tel/Fax No.: (047) 811-1683

College/ Department of Physical Education

Department
Course Code PEN 1
Course Title Physical fitness and outdoor recreational activities
Place of the Course General Education
in the Program
Semester & First Semester, AY 2020 - 2021
Academic Year

MODULE NO. 1
PHYSICAL EDUCATION

INTRODUCTION

Modern technology has lessened the physical demands of everyday

activities like cleaning the house, washing the dishes and clothes, carrying
pail of water, scrubbing the floor and the like. These activities demand time
to be accomplished. Chores that once required long hours of physical
activities, can now be accomplished in just a few seconds by simply pushing
a button or setting the dial. As a result, more free time is utilized for the
other activities. Unfortunately, many individuals have acquired a sedentary
or inactive lifestyle leading to some diseases like hypertension, musculo-
skeletal disorders such as osteoporosis and obesity.
To promote a healthy lifestyle among individuals, that DepEd and
CHED emphasize physical Education from pre-school, elementary, secondary
and tertiary levels. The course promotes the utilization of learning medium of
large muscle activities through play or movement explo1ration setting such
as organized sports, gymnastics, dance, aquatics and calisthenics. Physical
education aims to develop student’s skills and good habits and to assists
them into becoming skilled, smart, happy, competent and intelligent
individuals.

INTENDED LEARNING OUTCOMES

 Analyze the different concepts of Physical Education;

 Acknowledge the importance of Physical Education;
 Display interests in enhancing optimum health.
DISCUSSION

Physical Education

 Is an integral part of educational program designed to promote the

optimum development of an individual.
 As part of the educational system strives to help or facilitate the
development of the potentialities of the individual so that he can attain
total fitness that enables him to enjoy a good and useful life. It includes
the acquisition and refinement of motor skills as well as develops and
maintains fitness for optimal health and wellbeing.
 Is learning proper body movement to develop the physical, mental,
emotional, social and spiritual aspects of an individual through well-
selected physical activities.

Legal Bases of Physical Education

1. Article I of the International Charter of Physical Education and

Sports, UNESCO, Paris (1978) and Recommendation 1, Inter-disciplinary
Regional Meeting of Experts in Physical Education and Sports, UNESCO,
Brisbane Australia (1982) states that:
“The practice of Physical Education and Sports is a fundamental right
for all..... And the right should not be treated as different in principle from
the right to adequate food, shelter, and Medicare.”

2. Article XIV, Section 19, 1987 Constitution of the Republic of the

Philippines states that:
a. The state shall promote Physical Education and encourage sports
program, league competitions, and amateur sports including training for
international competition to foster self-discipline, teamwork, and excellence
for the development of a healthy and alert citizenship.
b. All educational institutions shall undertake regular sports activities
throughout the country and in cooperation with athletic club and other
sectors.

Objectives of Physical Education

The objectives of physical education are focused on the acquisition of

those skills through the following aspects of development:

A. Physical Development

Focus is on the acquisition and development of physical skills which can

increase one’s capability to enjoy lifetime recreational pursuits. This is
attained through regular exercises and participation in varied vigorous
activities. Regular physical activities and good physical fitness help enhance
the quality of life in many ways. Physical fitness and exercise can help body
fat levels in normal ranges and is responsible for muscle development that
can improve one’s perception of self.

B. Mental Development

Through physical Education activities, learners acquire knowledge and

understanding of rules and strategies of the games, sports and dance
instructions. Varied activities in physical education help students develop
their ability to analyze body movements, skills and game situation.

C. Emotional Development

Physical Education activities provide opportunities for self- expression and

emotional mastery. People who have more positive feeling about physical
activities are said to have more positive self- reliance and self- control.
Positive character traits like courage and discipline are most likely to become
part of an individual’s life.

D. Social Development

Physical activity often promotes the opportunity to be with other people.

Through social experience, many appreciate the importance of physical
education activities. Through active participation, students develop positive
and desirable traits like cooperation, sportsmanship, friendliness, good
leadership, respect for the rights of others and honesty in group competition.

E. Spiritual and Moral Development

Physical Education activities provide the development of inner self and soul.
Experiencing these activities help students discover a personal meaning and
purpose in life. These also lead to the appreciation of what is good and
beautiful.

Functions of Physical Education

1. Biological Function- refers to the enhancement of the individual’s

growth and development through body movement.

2. Integrative Function- refers to personality integration achieved through

participation in properly selected physical activities.

3. Social Function- transmitting of values and standards that are

consistent with the needs and ideas of the society.
Phases of Physical Education

1. Sports – activities we engage for pleasure, enjoyment, recreation, even

as form of competition usually requiring vigorous bodily exercises.

Classifications:
1. Individual/dual sports
2. Team Sports
3. Track and Fields
4. Aquatic Sports

2. Recreational Activities – activities done during free time and one’s

work free will such as cooking, weaving, mountaineering, gardening,
mountain climbing, etc.

3. Dances – These are movements set to music where organization and

structure emerge.

4. Gymnastics – systematic bodily exercises based on scientific principles.

5. Group Games - These are lead up activities with simple rules designed
primarily for fun and enjoyment.

6. Health Safety and First Aid - This is the temporary care given to a
victim of an accident or those who become suddenly ill until the services of
the physician can be obtained.
ACTIVITY

Name:
Section:

Direction: Cut-out pictures in newspapers, old magazines or old

books of different Phases of Physical Education. (3 pictures each
phase). Paste it on a bond paper. Below each picture, write
minimum of 2 sentences to describe each picture.
Sports Recreational Activities

Dances Gymnastics

Group Games Health Safety and First Aid

EXERCISES
ASSESS YOUR KNOWLEDGE

Name:
Section:

Direction: Select the correct answer from the choices given on the
statement and or question. Write the letter of your choice on a ¼
sheet of paper.

1. It is a part of the educational system strives to help or facilitate the

development of the potentialities of the individual so that he can attain
total fitness that enables him to enjoy a good and useful life.
a. Physical Activities
b. Physical Fitness
c. Physical Education

2. This is the temporary care given to a victim of an accident or those

who become suddenly ill until the services of the physician can be
obtained.
a. Health safety and First Aid
b. Emotional Development
c. Social Development

3. It refers to the transmitting of values and standards that are consistent

with the needs and ideas of the society.
a. Integrative Function
b. Social Function
c. Biological Function

4. These are lead up activities with simple rules designed primarily for fun
and enjoyment.
a. Group games
b. Recreational Activities
c. Sports

5. It refers to the enhancement of the individual’s growth and

development through body movement.
a. Integrative Function
b. Social Function
c. Biological Function

6. It refers to personality integration achieved through participation in

properly selected physical activities.
a. Integrative Function
b. Social Function
c. Biological Function

7. These are movements set to music where organization and structure

emerge.
a. Dance
b. Gymnastics
c. Sports
a. Recreational Activities

8. These are activities we engage for pleasure, enjoyment, recreation,

even as form of competition usually requiring vigorous bodily
exercises.
a. Health safety and First aid
b. Group Games
c. Sports

9. A systematic bodily exercises based on scientific principles.

a. Dance
b. Gymnastics
c. Sports

10. These are activities done during free time and one’s work free
will such as cooking, weaving, mountaineering, gardening, mountain
climbing, etc.
a. Gymnastics
b. Dance
c. Recreational Activities
REFLECTION
Fill the following columns using 7-10 sentences.

SUGGESTED READINGS & RESOURCES

 Physical Education 1( Nenita J. Dimapilis)
MODULE NO. 2
PHYSICAL FITNESS
INTRODUCTION

Healthy living and physical fitness are closely connected. Being

physically fit not only help people live healthy, it also helps people live
longer. People who do physical activity and exercise as part of their daily
lives when they are still young and keep it as they grow older benefit from it
throughout their lifespan. Physical activity is defined as any movement that
spends energy. Exercise is a subset of physical activity that is structured and
planned.

Physical Fitness is considered as an important goal of physical

education. Good physical fitness and regular physical activity are important
to wellness. Regular physical activity and good physical fitness play vital role
to enhance quality of life in many ways. Physical fitness and exercise can
help one look well, feel good and enjoy life. Exercise helps lower the person’s
cholesterol level and improves his muscle tone and results to a good self-
perception. Fitness and exercise have been physical health benefits so that
an individual feels good and function effectively.

INTENDED LEARNING OUTCOMES

• Recite and discuss the definition, importance and
components of Physical Fitness;
• Appreciate the value of being physically fit;
• Adopt a healthy lifestyle through Physical Fitness.

DISCUSSION

Physical Fitness

Physical Fitness is the ability of an individual to perform or carry of

one’s daily activities or task efficiently without undue fatigue, reduce the risk
of health problems and with extra reserve energy in case of emergency. Is
defined as a physical state of wellbeing that allows people to perform daily
task or activities with vigor, reduce the risk of health problems related to
lack of exercise and established a fitness base for participation in a variety of
physical activities.

Physical fitness is the major goal of physical education and is a major

basis for good health and well-being. It involves the performance of the
heart, lungs and muscles of the body. What we do with our bodies also
affects our mental health. Fitness influences some degree qualities such as
mental alertness and emotional stability.

Physical Fitness is a necessary activity because it will give us

information on the status of over-all physical fitness. The Physical Fitness
Test will serve as a guide in determining what PE activities the student will
need to improve any physical fitness component or their physical fitness
component in general. Testing will also serve as the basis to evaluate the
activities of the PE program.

As you undertake your fitness program, it is important to remember

that fitness is an individual quality that varies from person to person. It is
influenced by age, sex, heredity, personal habits, exercise and eating
practices.

Physically Fit

A physically fit person works without becoming over fatigue. They

accomplish their work with a maximum of stress. They can face life’s
problems with a relatively better outlook.

A physically active individual has the capacity to learn a variety of vigorous

recreational pursuits. They enjoy participating in sports activities.

Good physical health contributes to self-confidence and poise. It gives the

person a feeling of security. It enables to mingle with people at work and
play with satisfaction.

Importance of Physical Fitness

Through regular exercises, physical fitness helps the individual:

 in the proper growth of young bones and muscles;  improve

energy;
 improve the ability to avoid and recover from illnesses and
accidents;
 improve posture and appearance by strengthening muscles that
support the body;
 minimize stress response;
 maintain proper body weight;
 prevent heart ailment;
 improve organic functions;
 delay the aging process;
  feel good and younger as a human being, and
 experience joy of participation in any recreational or sports
activities.

Components of Physical Fitness

Given below are the most measurable physical fitness components.

The extent or levels of each acquired attribute can determine the
physical condition of a person.

• Strength –is the ability to perform or move against a

resistance.

Example: Try to lift a heavy object. Observe. How strong are your
muscles in the arm?

• Endurance – the ability of the body to undergo prolonged

body stresses; the capacity to last long in a certain task without
undue fatigue. An example is running a long distance without
fainting or collapsing.

Example: Have you tried jogging for 20 minutes? Or walking up

the stairs to the 3rd floor? How did you feel?

• Flexibility – is a plasticity which gives the body to do wide

range of movement.

Example: Pick up some pieces of paper on the floor. Did you do it

with ease or was it difficult?

• Agility – is the ability of the individual to change direction

or position in space with quickness and lightness of movement. It
requires a combination of coordination and speed.

Example: Your basketball teammate runs fast moving from

different direction to another while dribbling the ball and
suddenly passes the ball to you. How fast are you in catching the
ball?

• Balance - is the ability to asses and maintain body position,

whether static or moving against the force of gravity. Good
balance is important for safety in performing daily tasks.
 Example: Mount and walk through a balance beam. Were you
steady or almost losing your balance?

• Speed - is the ability to make successive movements of

same kind at the shortest period of time.

Example: In the track oval, with the distance of 100 meters, run
as fast you can? What is your time?

• Power- the ability of the muscles to release maximum

forces in the shortest period of time.

Example: Shot put players developed power which is essential in

their sport event.

• Organic Vigor - refers to the soundness of heart and lungs

which contributes to the ability to resist disease.

Example: Aerobic exercise is one good activity in developing and

improving organic vigor.

• Coordination - refers to the teaming together of muscles

and nerves in the performance of a certain task.

Example: Dancers should have good body coordination in

executing different dance steps.

Two Basic Components of Physical Fitness

• Health Related Components

 Cardio-respiratory endurance – the ability of the heart and

lungs to function efficiently and effectively over a prolonged
period of time.

 Muscular strength – the ability of the muscle group to

contract against a resistance.

 Flexibility – the functional capacity of the joint to move

through a normal range of motion. The muscular system is
also involved.
  Muscular endurance – the ability to continue selected
muscle group movements for a prolonged period of time.

 Body composition – the relative percentage of the muscle,

fat, bone, and other tissues that comprise the body. A fit
person has a relatively low, but not too low, percentage of the
body fat (body fitness).

• Skill-Related Fitness Components

 Balance – it involves vision, reflexes and the skeletal and

muscular system which provides the maintenance of
equilibrium.

 Coordination – the ability to integrate the senses with the

muscles so as to produce accurate, smooth, and harmonious
body movement.

 Agility – it is the capacity to change direction of the body

quickly and effectively.

 Speed – it is the ability to move one’s body from one point

to another in a shorter possible time.

 Power – Speed of contraction, likewise, is the basic

ingredients which, when combine with strength, provides an
explosive type of movement.

 Reaction Time – the time required to respond a movement

as a result of a given stimulus.

Physical Fitness Test

The following are safety guidelines that must be considered before and
during the conduct of Physical Fitness test

 Review medical consideration. The PE teacher should

identify students who need medical care. Students should not
take the test if not feeling well or suffering from infection.

 Warm-up 5-10 minutes before performing the test.

 Students should not take heavy meals for two hours before
the test.
  Students should wear physical education attire for the test.
 Before taking the test, students must count their pulse rate
(at rest). Their initial pulse rate must not be more than 120
beats per minute. The teacher should teach the students to
count pulse rate to monitor intensity of activity.

Physical Fitness
Physical Components No. of Scoring Facilities and
Fitness Being Tested Trials Equipment Used
Tests
1. Jumping pit or
Standing Leg strength 2 In any flat surface 2.
Long Jump and power centimeters Tape measure or
meter stick
Exact no. 1. Clean flat
Curl-Ups Abdominal 1 executed surface or floor
strength and curl-ups 2. Mat or turf
endurance
2 Time in 1. Measured
50-meter Speed seconds running track of 50-
Sprint m distance
2. Stopwatch
Knee Push- Arm strength Exact no.
Up and endurance 1 executed 1. Clean flat
(Ladies) Push-Up surface

Arm PushUp Arm strength Exact no.

(Men) and endurance 1 executed 1. Clean flat
Push-Up surface
1. Any flat
surface
Time in like court or
Shuttle Run Agility and 1 seconds playground
endurance 2. 3-4
rectangular blocks
or plastic bottles,
stones
3. Stopwatch
4. 2 parallel
lines of
9m apart
1. Clean flat
 Sit and Trunk 2 Distance in surface or floor
Reach flexibility centimeters 2. Mat or turf
3. Meter stick
Three- Cardio Number of 1. Box or soft drink
Minute Step respiratory 1 beats per case
endurance minute

Performance Targets

Boys

Standin
Age g Curl- 50-m Arm Shuttl Sit ThreeMinut
Long Ups sprint PushU e and e Step
Jump (sec.) p Run Reach
(cm) (sec.)
15 208 38 7.5 4 10.9 55 120-
16 215 42 7.3 5 10.8 59 165
Beats /min.
17 222 45 7.0 5 10.7 64
18 230 47 6.8 6 10.4 69
19 235 49 6.6 6 10.2 70

Girls

Standin
Age g Curl- 50-m Arm Shuttl Sit ThreeMinut
Long Ups sprint PushU e and e Step
Jump (sec.) p Run Reach
(cm) (sec.)
15 170 23 8.5 6 12 58 120-
16 172 24 8.5 7 11.8 63 165
17 175 25 8.2 7 11.5 68 Beats /min.
18 180 26 8.2 8 11.3 72
19 184 27 8.2 8 11 74

Formula for Computing Body Mass Index (BMI)

WEIGHT [in kilograms]

HEIGHT [in Meters] 2 (squared)

Example: 30 = 30 = 20.83 (NORMAL)

 (1.20)2 1.44

STANDARD: Below 18.5 UNDERWEIGHT

18.5- 24.5 NORMAL
25.0- 29.5 OVERWEIGHT
30.0- Above OBESE
 MODULE III – Week 4 to 5
PHYSICAL ACTIVITY

INTRODUCTION

Regular physical activity is one of the most important thing you can do for your health.

A transformation in student’s physical health and overall development will develop an

active lifestyle that should be a priority shared by all.

INTENDED LEARNING OUTCOMES

• Recite and discuss physical activities and its benefits;
• Recognize the value and benefits of physical activities;
• Establish healthy lifestyle through performing physical activities and
exercise.

DISCUSSION

PHYSICAL ACTIVITY

Physical activity can be defined as any movement of the body that requires energy
expenditure. This includes any motion you do through the day excluding sitting still or
lying down. For example, walking to class, taking the stairs, mowing the lawn, and even
cleaning your house can be considered physical activity.
The term “physical activity” should not be confused with “exercise”, which is a
subcategory of physical activity that is planned, structured, repetitive, and aims to improve
or maintain one or more components of physical fitness, both, moderate and vigorous
intensity physical activity bring health benefits.

Moderate physical activities include:

• Walking briskly (about 3½ miles per hour)

• Bicycling (less than 10 miles per hour)
• General gardening (raking, trimming shrubs)
• Dancing
• Water aerobics
• Canoeing
• Tennis (doubles), etc.

Vigorous physical activities include:

• Running/jogging (5 miles per hour)

• Walking very fast (4½ miles per hour)
 • Bicycling (more than 10 miles per hour)
• Heavy yard work, such as chopping wood
• Swimming (freestyle laps)
• Aerobics
• Basketball (competitive)
• Tennis (singles)

You can choose moderate or vigorous intensity activities, or a mix of both each
week. Activities can be considered vigorous, moderate, or light in intensity. This depends
on the degree to which they make you breathe harder and your heart beat faster.

IMPORTANCE OF PHYSICAL ACTIVITY

Regular physical activity can produce long term health benefits. People of all ages,
shapes, sizes, and abilities can benefit from being physically active. The more physical
activity you do, the greater the health benefits.

Being physically active can help you:

• Increase your chances of living longer

• Feel better about yourself
• Decrease your chances of becoming depressed
• Sleep well at night
• Move around more easily
• Have stronger muscles and bones
• Stay at or get to a healthy weight
• Be with friends or meet new people
• Enjoy yourself and have fun

When you are not physically active, you are more likely to:
• Get heart disease
• Get type 2 diabetes
• Have high blood pressure
• Have high blood cholesterol
• Have a stroke

Some types of physical activity are especially beneficial:

• Aerobic activities make you breathe harder and make your heart beat faster.
Aerobic activities can be moderate or vigorous in their intensity. Vigorous activities
take more effort than moderate ones. For moderate activities, you can talk while you
do them, but you can't sing. For vigorous activities, you can only say a few words
without stopping to catch your breath.
 • Muscle-strengthening activities make your muscles stronger. These include
activities like push-ups and lifting weights. It is important to work all the different
parts of the body - your legs, hips, back, chest, stomach, shoulders, and arms.
• Bone-strengthening activities make your bones stronger. Bone strengthening
activities, like jumping, are especially important for children and adolescents. These
activities produce a force on the bones that promotes bone growth and strength.
• Balance and stretching activities enhance physical stability and flexibility,
which reduces risk of injuries. Examples are gentle stretching, dancing, yoga, martial
arts, and t'ai chi.

BENEFITS OF PHYSICAL ACTIVITY

Regular physical activity is one of the most important things you can do for your health.
If you’re not sure about becoming active or boosting your level of physical activity
because you’re afraid of getting hurt, the good news is that moderate-intensity aerobic
activity, like brisk walking, is generally safe for most people.
Start slowly. Cardiac events, such as a heart attack, are rare during physical activity. But
the risk does go up when you suddenly become much more active than usual. For example,
you can put yourself at risk if you don’t usually get much physical activity and then all of a
sudden do vigorous-intensity aerobic activity. That’s why it’s important to start slowly and
gradually increase your level of activity.
If you have a chronic health condition such as arthritis, diabetes, or heart disease, talk
with your doctor to find out if your condition limits, in any way, your ability to be active.
Then, work with your doctor to come up with a physical activity plan that matches your
abilities. If your condition stops you from meeting the minimum Guidelines, try to do as
much as you can. What’s important is that you avoid being inactive. Even 60 minutes a
week of moderate-intensity aerobic activity is good for you.
The bottom line is – the health benefits of physical activity far outweigh the risks of
getting hurt.

• Control Your Weight

Looking to get to or stay at a healthy weight? Both diet and physical activity
play a critical role in controlling your weight. You gain weight when the calories you
burn, including those burned during physical activity, are less than the calories you
eat or drink. For more information see our section on balancing calories. When it
comes to weight management, people vary greatly in how much physical activity
they need. You may need to be more active than others to achieve or maintain a
healthy weight.
To maintain your weight: Work your way up to 150 minutes of
moderateintensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity,
or an equivalent mix of the two each week. Strong scientific evidence shows that
physical activity can help you maintain your weight over time. However, the exact
amount of physical activity needed to do this is not clear since it varies greatly from
person to person. It’s possible that you may need to do more than the equivalent of
150 minutes of moderate-intensity activity a week to maintain your weight.
To lose weight and keep it off: You will need a high amount of physical
activity unless you also adjust your diet and reduce the amount of calories you’re
eating and drinking. Getting to and staying at a healthy weight requires both regular
physical activity and a healthy eating plan. The CDC has some great tools and
information about nutrition, physical activity and weight loss.

• Reduce Your Risk of Cardiovascular Disease

Heart disease and stroke are two of the leading causes of death in the United
States. But following the Guidelines and getting at least 150 minutes a week (2
hours and 30 minutes) of moderate-intensity aerobic activity can put you at a lower
risk for these diseases. You can reduce your risk even further with more physical
activity. Regular physical activity can also lower your blood pressure and improve
your cholesterol levels.

• Reduce Your Risk of Type 2 Diabetes and Metabolic Syndrome

Regular physical activity can reduce your risk of developing type 2 diabetes and
metabolic syndrome. Metabolic syndrome is a condition in which you have some
combination of too much fat around the waist, high blood pressure, low HDL
cholesterol, high triglycerides, or high blood sugar. Research shows that lower rates
of these conditions are seen with 120 to 150 minutes (2 hours to 2 hours and 30
minutes) a week of at least moderate-intensity aerobic activity. And the more
physical activity you do, the lower your risk will be.
Already have type 2 diabetes? Regular physical activity can help control your
blood glucose levels.

• Reduce Your Risk of Some Cancers

Being physically active lowers your risk for two types of cancer: colon and
breast. Research shows that:
 Physically active people have a lower risk of colon cancer than do
people who are not active.
 Physically active women have a lower risk of breast cancer than do
people who are not active.
Reduce your risk of endometrial and lung cancer. Although the research is not
yet final, some findings suggest that your risk of endometrial cancer and lung cancer
may be lower if you get regular physical activity compared to people who are not
active.

Improve your quality of life. If you are a cancer survivor, research shows that
getting regular physical activity not only helps give you a better quality of life, but
also improves your physical fitness.

• Strengthen Your Bones and Muscles

 As you age, it’s important to protect your bones, joints and muscles. Not only do
they support your body and help you move, but keeping bones, joints and muscles
healthy can help ensure that you’re able to do your daily activities and be physically
active. Research shows that doing aerobic, muscle-strengthening and bone-
strengthening physical activity of at least a moderately-intense level can slow the
loss of bone density that comes with age.
Hip fracture is a serious health condition that can have life-changing negative
effects, especially if you’re an older adult. But research shows that people who do
120 to 300 minutes of at least moderate-intensity aerobic activity each week have a
lower risk of hip fracture.
Regular physical activity helps with arthritis and other conditions affecting the
joints. If you have arthritis, research shows that doing 130 to 150 (2 hours and 10
minutes to 2 hours and 30 minutes) a week of moderate-intensity, low-impact
aerobic activity can not only improve your ability to manage pain and do everyday
tasks, but it can also make your quality of life better.
Build strong, healthy muscles. Muscle-strengthening activities can help you
increase or maintain your muscle mass and strength. Slowly increasing the amount
of weight and number of repetitions you do will give you even more benefits, no
matter your age.

• Improve Your Mental Health and Mood

Regular physical activity can help keep your thinking, learning, and judgment
skills sharp as you age. It can also reduce your risk of depression and may help you
sleep better. Research has shown that doing aerobic or a mix of aerobic and
musclestrengthening activities 3 to 5 times a week for 30 to 60 minutes can give you
these mental health benefits. Some scientific evidence has also shown that even
lower levels of physical activity can be beneficial.

• Improve Your Ability to do Daily Activities and Prevent Falls

A functional limitation is a loss of the ability to do everyday activities such as
climbing stairs, grocery shopping, or playing with your grandchildren.
How does this relate to physical activity? If you’re a physically active
middleaged or older adult, you have a lower risk of functional limitations than
people who are inactive
Already have trouble doing some of your everyday activities? Aerobic and
muscle-strengthening activities can help improve your ability to do these types of
tasks.
Adult who is at risk for falls? Research shows that doing balance and
musclestrengthening activities each week along with moderate-intensity aerobic
activity, like brisk walking, can help reduce your risk of falling.

Increase Your Chances of Living Longer

 Science shows that physical activity can reduce your risk of dying early from the
leading causes of death, like heart disease and some cancers. This is remarkable in
two ways:
1. Only a few lifestyle choices have as large an impact on your health as physical
activity. People who are physically active for about 7 hours a week have a 40 percent lower
risk of dying early than those who are active for less than 30 minutes a week.
2. You don’t have to do high amounts of activity or vigorous-intensity activity to
reduce your risk of premature death. You can put yourself at lower risk of dying early by
doing at least 150 minutes a week of moderate-intensity aerobic activity.
Everyone can gain the health benefits of physical activity – age, ethnicity, shape
or size do not matter.

RECOMMENDED DURATION FOR PHYSICAL ACTIVITY

Physical activity is important for everyone, but how much you need depends on
your age.

• Adults (18-64 years)

Adults should do at least 2 hours and 30 minutes each week of aerobic physical
activity at a moderate level or 1 hour and 15 minutes each week of aerobic physical
activity at a vigorous level. Being active 5 or more hours each week can provide even
more health benefits. Spreading aerobic activity out over at least 3 days a week is
best. Also, each activity should be done for at least 10 minutes at a time. Adults
should also do strengthening activities, like push-ups, sit-ups and lifting weights, at
least 2 days a week.

• Children and adolescents (6-17 years)

Children and adolescents should do 60 minutes or more of physical activity
each day. Most of the 60 minutes should be either moderate – or vigorous intensity
aerobic physical activity, and should include vigorous-intensity physical activity at
least 3 days a week. As part of their 60 or more minutes of daily physical activity,
children and adolescents should include muscle-strengthening activities, like
climbing, at least 3 days a week and bone-strengthening activities, like jumping, at
least 3 days a week. Children and adolescents are often active in short bursts can
add up to meet physical activity needs. Physical activities for children and
adolescents should be developmentally appropriate, fun, and offer variety.

• Young children (2-5 years)

There is not a specific recommendation for the number of minutes young
children should be active each day. Children ages 2-5 years should play actively
several times each day. Their activity may happen in short bursts of time and not be
all at once. Physical activities for young children should be developmentally
appropriate, fun, and offer variety.
 Physical activity is generally safe for everyone. The health benefits you gain
from being active are far greater than the chances of getting hurt. Here are some
things you can do to stay safe while you are active:
• If you haven't been active in a while, start slowly and build up.
• Learn about the types and amounts of activity that are right for you.
• Choose activities that are appropriate for your fitness level.
• Build up the time you spend before switching to activities that take more
effort.
• Use the right safety gear and sports equipment.
• Choose a safe place to do your activity.
• See a health care provider if you have a health problem.

RISK OF PHYSICAL INACTIVITY

Physical inactivity is the fourth leading risk factor for global mortality and causes 6% of
all deaths. It is only out stripped by high blood pressure (13%) and tobacco use (9%) and
carries the same level of risk as high blood glucose (6%). Approximately 3.2 million people
die each year because they are not active enough.
Physical in activity is on the rise in many countries, adding to the burden of
noncommunicable disease and affecting general health worldwide, people who are
insufficiently active have a 20% to 30% increased risk of death compared to people who
engage in at least 30 minutes of moderate intensity physical activity on most days of the
week.
Physical inactivity is the main cause for approximately:
• 21-25% of breast and colon cancers
• 27% of diabetes
• 30% of ischaemic heart disease

REASONS FOR PHYSICAL INACTIVITY

The levels of physical inactivity increased across the globe, globally around 31% of
adults aged 15 and over were not active enough in 2008 (men 28% and women 34%). In
high income countries 41% of men and 48% of women were insufficiently physically
active, as compared to 18% of men and 21% of women in low income countries. Low or
decreasing correspond with high or rising gross national product. The drop in physical
activity is partly due to inaction during leisure time and sedentary behaviour on the job
and at home. Likewise, an increase in the use of “passive” modes of transportation also
contributes to physical activity.

Several environment factors, which are linked to urbanization can discourage people from
becoming more active, such as:
• Fear of violence and crime in outdoor areas
• High density traffic
 • Low air quality, pollution
• Lack of parks, sidewalks and sports/ recreational facilities

HOW TO INCREASE PHYSICAL ACTIVITY

Both society in general and individuals can take action to increase physical activity. In
2013, WHO member states agreed to reduce physical inactivity by 10% in the framework
of the “Global Action Plan” for the prevention and control of Non-communicable disease
20132020.
Policies and plans to address physical inactivity have been developed in about 80% of
WHO member states, though these are operational in only 56% of the countries. National
and local authorities are also adopting policies in a range of sectors to promote and
facilitate physical activity.

Policies to increase physical activity aim to ensure that:

 Walking, cycling and other forms of active transportation are accessible and
safe for all.
 Labour and workplace policies encourage physical activity
 Schools have safe spaces and facilities for students to spend their free time
actively
 Sports and recreation facilities provides opportunities for everyone to do
sports