Holistic Health Approaches

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

Physical activity is a cornerstone of health and wellness. It encompasses any bodily movement that burns energy, with exercise being a structured subset. Regular physical activity offers numerous benefits, including improved cardiovascular health, stronger muscles, better mental health, and reduced disease risk. Different types of exercise target various aspects of fitness. Aerobic exercise boosts cardiovascular health, resistance training builds strength, and flexibility training improves range of motion. A well-rounded fitness program combines these elements, following the FITT principle to gradually increase intensity and duration over time.

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


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© 2024 Fiveable Inc. All rights reserved.
AP® and SAT® are trademarks registered by the College Board, which is not affiliated with, and does not endorse this website.