MODULE 1 (DIMENSON OF WELLNESS) Financial wellness
Eight (8) components of well-being: Learning how to affectively manage
financial expenses is the key to achieving
1. Physical
financial wellness.
2. Emotional
3. Intellectual PHYSICAL FITNESS
4. Social
Health related fitness
5. Environmental
6. Occupational Has to do with a person’s capacity to carry
7. Spiritual out daily life activities without experiencing
8. Financial excessive fatigue and having a low risk of
Physical Wellness developing illnesses associated with an early
sedentary lifestyle.
It is up to each individual to encourage
adequate physical maintenance for optimum Body Composition
growth and effective treatment of health Percentage of fat, water, bone, muscle, skin,
issues. and other lean tissues that make up the body
Emotional Healthy Flexibility
Is being aware of and accepting your own The ability of a joint or series of joints to
emotion. It is the capacity to acknowledge move through an unrestricted, pain free
limitation, achieve emotional stability, and range of motion
correctly express emotion.
Cardiorespiratory Fitness
Intellectual well-being
Ability of the circulatory and respiratory
Also known as “mental wellness,” refers to systems to supply oxygen to skeletal
your capacity to put what you have learn to muscles during sustained physical activity.
use share it with others, engage in creativity
and cognitively challenging activities, and Muscular Strength
generate additional possibilities for learning The ability to exert maximal force in one
Social wellness single contraction, such as lifting a weight
that you could lift only once before needing
Describes your interactions and connections a short break
with those around you
Muscular Endurance
Environmental wellness
The ability to continue contracting a muscle,
Deals with how our surroundings affect our or group of muscles, against resistance, such
health. as weights or body weight, over a period of
Occupational wellness time.
Our desire to be at work. Where we can Skill-Related Fitness
experience personal and fulfillment. Si made up of six part that are mostly related
Spiritual wellness to good motor skill performance.
Brings all aspects of wellness together and
acts as uniting force
Agility MODULE 2 (PHYSICAL ACTIVITIES AND
EXERCISE)
Ability to change the body's position quickly
and requires the integration of isolated Physical Activity and Exercise
movement skills using a combination of
Improving one’s day to day life may be
balance, coordination, speed, reflexes,
accomplished by encouraging people to be
strength, and endurance.
physically active and by maintaining a
Speed regular exercise routine.
ability to perform a movement in one Exercise
direction in the shortest period of time.
A physical activity that is organized.
Balance Systematic, and repeated in nature with the
purpose of maintaining or improving aspects
Maintenance of equilibrium while moving.
of one’s physical fitness is referred to as
Power exercise.
The ability of the muscle to transfer energy Physical Inactivity
and release maximum force.
Refers to a level of activity that is below the
Coordination minimum level that is advised for improving
one’s health through physical exercise.
The ability to use different parts of the body
together. BENEFITS OF PHYSICAL ACTIVITY
Reaction Perhaps one of the most important things
you can do for your health is to exercise
The amount of time it takes to a stimulus. regularly. Physical activity may strengthen
SIGNIFICANCE OF PHYSICAL FITNESS your bones and muscles, help you maintain a
TESTING healthy weight, increase your ability to carry
out daily task, and improved your cognitive
It is crucial for everyone to evaluate their health.
health and keep track of their level of fitness
in connection with their health. 1. Immediate Benefits
Educate people about their present health- Following a session of moderate to vigorous
related status. exercise, physical activity has some positive
Offer facts that may be utilized to generate effects on brain health.
tailorated exercise prescriptions or 2. Weight Management
programs. Habits of engaging in physical exercise and
Educate people about their present health- healthy eating habits are both essential for
related status. managing weight.
Offer facts that may be utilized to generate 3. Reduced risk of acquiring lifestyle disease
tailorated exercise prescriptions or Cardiovascular disease
programs. Type 2 diabetes and metabolic syndrome
Certain types of cancer
4. Development of skeletal and muscular SEVEN PIECES OF ADVICE ON HOW TO
strength KEEP A HELATHY DIET
It is vital to safeguard your bones,
1. Eat a variety of foods, including fruits and
joints and muscles as you age since
vegetables.
they support your body and facilitate
Every day, eat a mix of whole grains
movement.
– wheat, maize and rice, legumes –
5. Enhanced lifestyle activities and
lentils and beans, lots of fresh fruit
prevention of accidents
and vegetables, and some food that
Stair climbing, supermarket
come from animals.
shopping, and playing with little kids
Every day, eat a mix of whole grains
are common daily activities which
– wheat, maize and rice, legumes –
can be hired by functional restriction
lentils and beans, lots of fresh fruit
or the inability to do common task.
and vegetables, and some food that
6. Prolonged life
come from animals.
An increase in longevity by even 10
Choose raw vegetables, fresh fruit,
minutes a day might be beneficial.
and nuts that have not been salted as
Increased daily activity also helps
snacks.
reduce the chance to early morality
2. Use less salt
due to reason.
Do not eat more than 5 grams of salt
7. Management of chronic diseases and
(one teaspoon) per day.
disabilities
Use salt sparingly when cooking and
People who regularly engage in
preparing food, and try to use less
physical exercise can better manage
salty sauces and condiments.
their chronic medical condition and
challenges. If you are using canned or dried
food, choose different kind of
WAYS TO STRENGHTEN IMMUNE vegetables, nuts, and fruit that have
SYSTEM? no added salt or sugar.
Healthy eating habits Check labels of the food you buy and
choose ones with less sodium
To be healthy and well balanced 3. Eat fats and oils in small amounts
generally. One must eat properly. When you cook, use olive, soy,
When a person has good nutrition, sunflower or corn oil instead of
their food has all the nutrients they butter, ghee or lard.
need for a healthy body, including Choose white meat like fish and
what they need for regular tissue poultry which have lesser fat than
growth, repair and maintenance. red meat.
Additionally, diet must include Choose milk and dairy products with
sufficient source of energy to fuel less or no fat at all.
work, exercise and leisure. It is best Instead of frying food, try steaming
to get nutrients from a range of or boiling it.
sources. 4. Eat less sugar
Eat less sweet processed food.
When choosing dessert, choose low
in sugar and are served small
amounts.
Avoid give children food that are
high in sugar.
5. Stay hydrated by drinking water Promoting Incidental Activities
To be healthy you need to drink
Incidental Activities
enough water, drinking water is the
healthiest and cheapest drink. You According to queensland health
can easily cut down on sugar and (2018) incedental exercise is defined
extra calories by drinking water. as an activity built up in small
6. Do not drink alcohol if its dangerous or bad amounts over the course of a day.
for you Pedaling to store.
Excessive alcohol is not a healthy Playing in a park with friends or
thing to consume. (Liver damage, children
cancer, heart disease and mental Choosing the steps over the elevator
illness) or escalator
7. Feed babies and young children breast milk Short gardening sessions
Breastmilk is the best thing for
babies to eat. It is safe, clean, and Easy ways to increase incidental physical activities
has antibodies that help protect Do not just sit while you watch tv.
against many common childhood Use a standing desk
illnesses.
Make the most out of your lunch break.
Getting Adequate sleep Make your meetings active.
Add short burst of movement to boring task.
Sleep is essential. Even though
Set yourself reminders to move
having more sleep will not always
keep you from getting sick, not
getting enough sleep could hurt your
immune system and make you likely
to catch a cold or flu.
A. Sleep and cytokinesis
If you do not get enough sleep your
body makes less cytokines.
Cytokines are a type of protein that
attacks infections and inflammation.
During sleep, cytokines are both
made and released.
B. Stocking-up on naps
If your sleep schedule gets messed,
try taking naps to make up for the
lost sleep. Taking 2 short naps, one
in the morning and one in the
afternoon, has been show to help
reduce stress and counteract the
effects of not getting enough sleep
on the immune system
Staying Active
For all of us, young and old, regular
physical activity remains to be an
important strategy in staying healthy.
