GEE13 - LESSON 7: Physical Health

Balanced Nutrition

It is the practice of consuming a proper diet with diverse nutrients to maintain optimal body weight and support overall health.

Rest and Sleep

It is the process of allowing the body adequate recovery time to maintain physical and mental well-being.

Physical Fitness

It is the engagement in regular exercise and movement to strengthen muscles, enhance cardiovascular health, and improve flexibility.

Personal Hygiene

It is maintaining cleanliness of the body through washing, bathing, oral care, and genital health to prevent illness.

Undernutrition

It is the condition resulting from consuming fewer nutrients than required, leading to poor growth, delayed tissue repair, and weakened immunity.

Overnutrition

It is the condition caused by consuming excess nutrients, potentially leading to reproductive, metabolic, and cardiovascular problems.

Malnutrition

It is a condition resulting from an improper diet that does not provide the right amounts of essential nutrients, encompassing both undernutrition and overnutrition.

Recommended Sleep Duration

It is the suggested amount of sleep for optimal health: approximately eight hours from childhood to young adulthood, and six hours for older individuals.

Quality Sleep

It is sleep that provides restorative rest and results in waking up refreshed.

Common Sleep Disruptors

It is factors such as overstimulation from activities, caffeine intake close to bedtime, and excessive anxiety that impair sleep quality.

Beginner-Friendly Exercise Options

It is introductory physical activities like walking, light jogging, swimming, cycling, and bodyweight exercises to build stamina safely.

Exercise for Different Body Types

It is tailoring physical fitness routines based on natural build: ectomorph, mesomorph, and endomorph.

Ectomorph

It is a body type characterized by a lean and thin build, benefiting from strength training with progressive overload and moderate cardio to build muscle mass.

Mesomorph

It is a body type with an athletic and muscular build, thriving on a balanced mix of strength training, high-intensity interval training, and agility exercises.

Endomorph

It is a body type with a broader or stockier build, benefiting from higher intensity cardio, functional strength training, and activities that maximize calorie expenditure such as brisk walking, dancing, or circuit training.

Modifications for Health Conditions

It is adjusting exercise programs for individuals with joint pain, cardiovascular issues, or mobility limitations under professional guidance.

Exercise Timing

It is scheduling physical activity preferably before 10 am and after 4 pm in an unpolluted outdoor environment for maximum benefit.

Daily Face Care

It is washing the face twice a day and keeping hands away from the face to prevent infection and maintain skin health.

Bathing Routine

It is cleansing the body daily with soap and water to maintain hygiene.

Oral Hygiene

It is brushing teeth after meals and flossing at bedtime to prevent dental and gum disease.

Genital Health

It is maintaining cleanliness, wearing breathable fabrics, and monitoring for abnormal secretions to prevent infections.

Smoking

It is the act of inhaling tobacco products, which increases risk of cardiovascular disease, cancer, and other health problems.

Alcohol Consumption

It is the intake of alcoholic beverages, which in moderation may have minor benefits but in excess causes physical, psychological, and social harm.

Caffeine Intake

It is limiting consumption of coffee or tea to safe levels to prevent negative effects on sleep and health, particularly in pregnancy.

Substance Use and Abuse

It is the consumption of drugs through oral, inhaled, or injected means, leading to addiction, impaired judgment, health problems, and risky behavior.

Sexual Activity

It is engaging in intimate acts responsibly and at an appropriate developmental stage to prevent negative physical, emotional, and social consequences.

Teenage Pregnancy

It is the occurrence of pregnancy during adolescence, which can adversely affect health, education, financial stability, and social standing.

Sexual Behavior Progression

It is the natural step-by-step development of sexual expression from verbal and physical interactions to intercourse, which should be guided by consent and safety.

Rape

It is the illegal act of sexual intercourse without consent, often involving physical or moral force, and frequently occurring among acquaintances or dating partners.

Violence

It is the exertion of power or force over others to control or harm, which must be avoided for personal safety.

Safety Rules

It is adherence to guidelines such as being drug-free, alcohol-free, attentive, and cautious in activities to prevent injury and abuse.

Preventive Healthcare

It is the proactive approach to maintaining health by avoiding illness, detecting disease early, and reducing health risks.

Primary Prevention

It is measures taken to stop disease before it occurs, including vaccination, handwashing, good nutrition, exercise, and safe behaviors.

Secondary Prevention

It is early detection and prompt treatment of diseases through screenings, checkups, and diagnostic tests.

Tertiary Prevention

It is interventions to reduce complications and improve quality of life for individuals already diagnosed with a condition.

Disease Prevention Strategies

It is actions like vaccination, safe food and water practices, nutrition, rest, exercise, stress management, and avoidance of risky behaviors to prevent illness.

Common Preventable Diseases

It is illnesses that can be avoided with proper preventive measures, including influenza, COVID-19, dengue, hypertension, type 2 diabetes, and sexually transmitted diseases.

Practicing Preventive Health as Students

It is engaging in health-promoting behaviors such as attending medical checkups, participating in physical education, managing stress, sleeping adequately, choosing nutritious foods, and avoiding smoking, alcohol, and drugs.