Lifestyle and Weight Management Notes

LIFESTYLE AND WEIGHT MANAGEMENT: OVERVIEW

• Lifestyle: daily living, activities, habits, routines.
• Weight management: maintain a healthy body weight via proper diet, regular exercise, and good habits.

KEY COMPONENTS

• Balanced diet
• Physical activity
• Adequate rest
• Stress management
• GOAL: promote a healthy body, prevent diseases, and improve quality of life.

WHY IS IT IMPORTANT?

• Improves physical health (stronger body, better immunity)
• Boosts mental health (reduced stress/anxiety)
• Prevents lifestyle diseases
• Increases energy and focus
• Promotes longer life expectancy

PHYSICAL ACTIVITIES: BENEFITS

• Burns calories and fat
• Strengthens the heart and muscles
• Improves mood and mental alertness
• Prevents obesity and related diseases

HEALTHY EATING: BENEFITS

• Fuels body with nutrients
• Maintains ideal body weight
• Lowers cholesterol and blood sugar levels
• Reduces risk of heart disease and diabetes

SIMPLE TIPS

• Choose whole foods over processed
• Drink 8$-$10 glasses of water daily
• Limit sugary and fatty foods
• Aim for $60$ minutes of activity per day

RISK FACTORS OF POOR LIFESTYLE

• Obesity
• Diabetes Type 2
• Heart disease
• Hypertension
• Stroke
• Some cancers

POOR HABITS (EXAMPLES)

• Skipping meals
• Lack of sleep
• Sitting for long hours
• Excessive fast food and soda consumption

TEEN LIFESTYLE IN THE PHILIPPINES (2024 DATA)

• 1 in 10 Filipino teens overweight/obese (DOH FNRI)
• Sedentary behavior increased due to screen time
• Teens consume more processed snacks and sugar-rich drinks
• Less than 20% meet recommend daily physical activity levels

HEALTHY LIFESTYLE BENEFITS

• Better energy and concentration
• Lower stress and better sleep
• Strong immune system
• Better social life and mental well-being
• Positive influence on family/community

PHYSICAL FITNESS ASSESSMENT

• A fitness assessment identifies status of physical fitness
• Tests include: ext{BMI}, ext{resting heart rate}, ext{body composition}, ext{lung capacity},
  ext{skill-related tests (flexibility, speed, balance, agility)}

BODY MASS INDEX (BMI)

• Definition: $BMI = \frac{Weight}{Height^2}$ with Weight in kilograms and Height in meters
• Categories: < $18.5$ = Underweight; $18.5-24.9$ = Normal; $25-29.9$ = Overweight; $30-34.9$ = Obese; 35< = Extremely obese

WAIST-TO-HIP RATIO (WHR)

• Definition: $WHR = \frac{Waist\ Circumference}{Hip\ Circumference}$
• Higher abdominal fat increases cardiovascular risk
• WHR thresholds (simplified):
  • WOMEN: 0.80 or below = Low risk; 0.81–0.85 = Moderate; 0.85+ = High
  • MEN: 0.95 or below = Low risk; 0.96–1.0 = Moderate; 1.0+ = High

FITT PRINCIPLE (CARDIO & GENERAL GUIDANCE)

• Frequency: $3-5\text{ times per week}$
• Intensity: $60\%-85\% \text{ of maximal heart rate}$
• Time: $20-30\text{ minutes per session}$
• Type: Aerobic activities (jogging, cycling, swimming, walking)

FITNESS ACTIVITIES: YOGA

• Yoga promotes body and mental well-being via postures, breathing, and meditation
• Vinyasa: movement-breath connection
• Common poses (examples):
  • Mountain Pose (Tadasana)
  • Raised Hands Pose (Urdhva Hastasana)
  • Standing Forward Bend (Uttanasana)
  • Downward-facing Dog (Adho Mukha Svanasana)

FITNESS ACTIVITIES: FITNESS WALKING

• Walking is a cardiovascular activity increasing heart rate, improving blood flow, and lowering blood pressure
• Benefits: supports weight management, reduces obesity/diabetes risk, improves heart and lung efficiency
• Pedometer can measure steps, distance, and calories burned

FITNESS ACTIVITIES: RUNNING

• Running: propelling forward on foot; a core method to improve fitness
• Benefits: strengthens core and legs, boosts energy, may extend life

FITNESS ACTIVITIES: STRENGTH TRAINING

• Purpose: develop muscles and overall strength using free weights, machines, resistance bands, or body weight
• Two kinds of strength:
  • Relative Strength: maximize strength while managing body weight/calorie intake
  • Absolute Strength: maximal strength irrespective of body weight
• Types:
  • Weightlifting (barbells/dumbbells)
  • Body-weight exercises (push-ups, sit-ups, squats)

TEAM SPORTS: HANDBALL

• History: Europe origin; Olympic presence since 1936 (indoor since 1972); women's event added in 1976
• Objective: mix of soccer and basketball elements; 6 players + 1 goalie; pass, dribble, and shoot; larger court and goal

TABLE TENNIS

• Also called Ping-Pong; played by 2 or 4 players
• Objective: hit ball to force bounce on opponent's side and return; keep rally going across the net