🥬Holistic Health Approaches Unit 4 – Physical Activity for Health and Wellness

Key Concepts and Definitions

• Physical activity involves any bodily movement produced by skeletal muscles that requires energy expenditure
• Exercise is a subcategory of physical activity that is planned, structured, repetitive, and purposeful to improve or maintain physical fitness
• Physical fitness encompasses a set of attributes related to a person's ability to perform physical activities, including cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition
• Aerobic exercise (cardio) increases heart rate and breathing rate to improve cardiovascular fitness (running, swimming, cycling)
• Anaerobic exercise involves short bursts of high-intensity activity that primarily relies on energy stored in muscles (weightlifting, sprinting)
• Resistance training (strength training) involves using resistance to muscular contraction to build strength, anaerobic endurance, and muscle size
• Flexibility training involves stretching exercises to improve range of motion and reduce risk of injury (yoga, Pilates)
• Body composition refers to the relative proportions of fat and lean mass in the body, which can be influenced by diet and exercise

Benefits of Physical Activity

• Improves cardiovascular health by strengthening the heart muscle, lowering blood pressure, and increasing circulation
• Enhances muscular strength and endurance, making everyday activities easier and reducing risk of injury
• Helps maintain a healthy body weight by increasing metabolism and burning calories
• Reduces risk of chronic diseases such as type 2 diabetes, obesity, heart disease, and certain cancers
• Boosts mental health by reducing stress, anxiety, and depression while improving mood and self-esteem
• Increases bone density and reduces risk of osteoporosis, especially with weight-bearing exercises
• Improves balance, coordination, and flexibility, reducing risk of falls and injuries
• Enhances cognitive function, memory, and brain health, particularly in older adults

Types of Physical Exercise

• Aerobic exercise (cardio) includes activities that increase heart rate and breathing rate (running, cycling, swimming, dancing)
  • Improves cardiovascular fitness, endurance, and overall health
  • Should be performed at moderate intensity for at least 150 minutes per week or vigorous intensity for 75 minutes per week
• Resistance training (strength training) involves using weights, resistance bands, or body weight to build muscle strength and endurance
  • Increases lean muscle mass, boosts metabolism, and improves bone density
  • Should be performed at least twice a week, targeting all major muscle groups
• Flexibility training includes stretching exercises to improve range of motion and reduce risk of injury (yoga, Pilates, static stretching)
  • Enhances joint mobility, reduces muscle tension, and improves posture
  • Should be performed at least 2-3 times per week, holding each stretch for 10-30 seconds
• High-Intensity Interval Training (HIIT) alternates short bursts of high-intensity exercise with periods of rest or low-intensity activity
  • Provides cardiovascular and muscular benefits in a shorter amount of time compared to steady-state cardio
• Functional fitness training involves exercises that mimic everyday movements and activities (squats, lunges, push-ups)
  • Improves balance, coordination, and overall functional strength for daily tasks

Designing a Fitness Program

• Set SMART goals: Specific, Measurable, Attainable, Relevant, and Time-bound
• Assess current fitness level and health status before starting a program
• Include a combination of aerobic exercise, resistance training, and flexibility training for a well-rounded program
• Follow the FITT principle: Frequency, Intensity, Time, and Type
  • Frequency: Number of sessions per week (3-5 for aerobic, 2-3 for resistance)
  • Intensity: Level of effort (moderate to vigorous for aerobic, challenging for resistance)
  • Time: Duration of each session (20-60 minutes for aerobic, 30-60 minutes for resistance)
  • Type: Specific exercises or activities chosen based on goals and preferences
• Start slowly and gradually increase intensity and duration to avoid injury and burnout
• Allow for adequate rest and recovery between workouts
• Regularly reassess progress and adjust program as needed to continue making gains

Integrating Physical Activity into Daily Life

• Take the stairs instead of the elevator or escalator whenever possible
• Park farther away from your destination and walk the extra distance
• Use a standing desk or take regular breaks to stand and stretch during work hours
• Walk or bike for short errands instead of driving
• Engage in active hobbies like gardening, hiking, or playing sports
• Schedule physical activity into your daily routine, treating it like any other important appointment
• Find an exercise buddy or join a fitness class for accountability and motivation
• Incorporate movement into social activities (walking meetings, dance parties)
• Break up long periods of sitting with short bouts of activity (5-minute walk breaks)
• Make household chores more physically active (vigorous cleaning, yard work)

Overcoming Barriers to Exercise

• Lack of time: Schedule physical activity into your day, prioritize it like any other important task, and break it up into shorter sessions if needed
• Lack of energy: Exercise can actually boost energy levels, start with low-intensity activities and gradually increase as fitness improves
• Lack of motivation: Set specific goals, find activities you enjoy, and enlist the support of friends or family for accountability
• Fear of injury: Start with low-impact activities, use proper form and technique, and gradually increase intensity and duration
• Lack of resources: Utilize free or low-cost options like walking, bodyweight exercises, or online workout videos
• Weather constraints: Have a backup plan for indoor activities, invest in appropriate gear for outdoor exercise, or join a gym
• Boredom: Try new activities, vary your routine, or listen to music or podcasts while exercising
• Self-consciousness: Choose supportive environments, focus on personal progress rather than comparing to others, and remember that everyone starts somewhere

Measuring Progress and Setting Goals

• Set SMART goals that are Specific, Measurable, Attainable, Relevant, and Time-bound
• Track progress using objective measures like body weight, body measurements, or performance metrics (running time, weight lifted)
• Keep a workout log to monitor frequency, intensity, and duration of exercise sessions
• Reassess goals regularly and adjust as needed based on progress and changing priorities
• Celebrate achievements along the way to maintain motivation and momentum
• Use fitness trackers or apps to monitor daily activity levels and set step or activity goals
• Take progress photos to visually document changes in body composition over time
• Focus on non-scale victories like improved energy, better sleep, or increased strength and endurance

Physical Activity and Holistic Wellness

• Physical activity contributes to overall well-being by improving physical, mental, and emotional health
• Regular exercise can reduce stress, anxiety, and depression by releasing endorphins and providing a sense of accomplishment
• Group fitness activities can foster social connections and a sense of community, supporting social wellness
• Physical activity can be a form of self-care and personal development, promoting emotional and spiritual well-being
• Engaging in outdoor activities like hiking or gardening can provide a sense of connection to nature and the environment
• Mindful movement practices like yoga and tai chi can promote mind-body integration and enhance overall wellness
• Regular physical activity can improve sleep quality and duration, supporting better overall health and well-being
• Incorporating physical activity into a holistic wellness plan can create a positive feedback loop, where improved health in one area supports improvements in others