NSTP 1 – NATIONAL SERVICE TRAINING PROGRAM

CHAPTER 9: RECREATION, PHYSICAL FITNESS & WELLNESS

Recreation

Recreation pertains to activities done for leisure to promote a person's well-being and growth. It brings about a
sense of mastery, achievement, exhilaration, acceptance, satisfaction, success, personal worth, and pleasure. It
enforces a positive self-image. It is also a means to socialize, meet people, and gain new friends.

Characteristics of Recreation
1. Involves voluntary choice and participation of the individual
2. Includes physical activities that are well organized, date and time-flexible, suited to the individual's needs,
and controlled by the individual in terms of location, time, clothing and equipment, and other conditions.
3. Focuses on the individual's participation more than on the results. 4. Accessible and available to all regardless
of socio-economic status, age, sex, and disability.

Physical Fitness
Proper diet, sufficient rest, and regular exercise help keep the body healthy. Being physically fit enables a
person to perform tasks successfully with vigor and alertness and without feeling tired.

Physical fitness is a measure of the body's ability to function efficiently and effectively, resist diseases, and
confront emergency situations. It is important not only to athletes but also to everyone. It does not simply mean
exercising regularly. It refers to a person's overall strength, flexibility, endurance of the heart, lungs and
muscles, and body composition. It includes nutrition and mental health. Here are some key concepts about
physical fitness:

1. When exercising, the lungs take in additional oxygen which is fuel for the heart and brain.
2. Being fit enables the body to fight off illnesses and diseases.
3. Exercise helps reduce stress and tension. Strenuous exercise stimulates the body to release endorphins. These
endorphins produce a happy feeling in people.
4. Exercise strengthens the bones, which makes doing the daily tasks easier. It helps heal major injuries.
5. Exercise helps a person lose weight. When a person is in shape, he/she has increased muscle mass. Since
muscle burns more calories than fat, this means a person's body uses up more calories and stores less of them as
fat. Lower body fat is also associated with a longer lifespan.
6. Exercise helps strengthen the heart, lungs, and immune system. 7. Regular exercise reduces the risks of high
blood pressure, high cholesterol, diabetes, and some types of cancer. 8. Exercise keeps the mind sharp, even as
it improves brain function.
9. Being fit does not mean possessing a muscular build. 10. Regular exercise helps a person sleep faster, better,
and longer.

Components of Physical Fitness

In its most general meaning, physical fitness is a state of good physical health. Physical fitness is to the human
body what fine-tuning is to an engine. It enables people to perform to their maximum potential and helps them
look and feel good. It affects their state of mind and influences, to some degree, their mental alertness and
emotional state

Physical fitness involves the following components:

1. Cardiovascular endurance-the ability of the body to deliver oxygen and nutrients to tissues and to remove
wastes over sustained periods of time
2. Muscular strength and endurance-the ability of the muscle to exert force for a brief period of time.
3. Muscular endurance-the ability of a muscle or group of muscles to sustain repeated contractions or continue
to apply force against an inert object.
REXSON D. TAGUBA, LPT
GURO SA FILIPINO
 NSTP 1 – NATIONAL SERVICE TRAINING PROGRAM

4. Flexibility--the ability of the body to move joints and use the muscles' full range of motion
5. Body composition--the body in terms of lean mass (muscles, bones, vital tissues, and organs) and fat mass.
The optimal ratio of fat to lean mass is an indication of fitness. Performing the right set of exercises can help
people get rid of body fat and increase or maintain muscle mass.
Benefits of Regular Physical Activities
The health benefits of regular exercise or physical activities are hard to ignore. The following are some ways on
how exercise can help improve your life.

1. Exercise helps control weight.

Exercise helps prevent excess weight gain and maintain weight loss. When you engage in a physical activity,
you burn calories. The more intense the activities, the more calories you burn. If you cannot do an actual
workout, be more active throughout the day in simple ways such as taking the stairs instead of the elevator or
walking the extra two blocks instead of riding the bus.
2. Exercise helps prevent heart diseases.
No matter what your current weight is, being physically active helps boost high-density lipoprotein (HDL), or
good cholesterol and decrease low-density lipoprotein (LDL) or bad cholesterol which can form plaque that can
narrow the arteries and eventually lead to heart attack or stroke.

3. Exercise helps improve mood.

Regular exercise helps make you feel good; when you feel good, you feel confident and happy.

4. Exercise helps boost energy.

Regular physical activity helps improve muscle strength and endurance and the cardio-respiratory system.
When your heart and lungs work more efficiently, you have more energy to go about your daily chores.
Exercise helps increase the level of brain chemicals that aid you in learning.

5. Exercise helps enhance learning.

As a general goal, aim for at least 30 minutes of physical activity every day. Remember to check with your
doctor before starting a new exercise program, especially if you have any health conditions.

Wellness
According to the American Heritage Medical Dictionary, wellness is "the condition of good physical, mental,
and emotional health, especially when maintained by an appropriate diet, exercise, and other lifestyle
modifications." It is further defined by the Mosby's Medical Dictionary as "a dynamic state of health in which
an individual progresses toward a higher level of functioning, achieving an optimum balance between internal
and external environments." Wellness is an expanded idea of health and both health and wellness are terms that
mean the ability to live life fully with vitality and meaning.

Six Dimensions of Wellness

Wellness is a dynamic process of change and growth. Fahey et al (2001) give the following dimensions of
wellness:
1. Physical wellness is developed through the combination of beneficial physical activity/exercise and healthy
eating habits and lifestyle. It builds up muscular strength and endurance, cardiovascular strength and endurance,
and flexibility.

Physical wellness is also concerned with developing personal responsibility for your own health such as
caring for minor illnesses and knowing when professional medical attention is needed, monitoring your own
vital signs and understanding your body's warning signs, and recognizing the effects of nutrition on how your
body performs. The physical benefits of looking and feeling good most often lead to the psychological benefits
of enhanced self esteem, self-control, determination, and a sense of direction.

REXSON D. TAGUBA, LPT

GURO SA FILIPINO
 NSTP 1 – NATIONAL SERVICE TRAINING PROGRAM

2. Emotional wellness is rooted in how you accept and manage your feelings, understand your limitations,
navigate through stressful situations, and maintain healthy relationships. This includes the degree to which you
feel positive and enthusiastic about yourself and your life. It is better to be aware of and accept your feelings
than to deny them. It is better to be optimistic than to be pessimistic in your approach to life.
An emotionally well person is able to express feelings freely and effectively, form and sustain satisfying
interdependent relationships with others based on mutual commitment, trust, and respect, and take on
challenges, risks, and conflict. As he/she manages his/her life in personally rewarding ways and takes
responsibility for his/her actions, he/she sees life as an exciting, hopeful adventure.

3. Intellectual wellness emanates from one's creative, stimulating, growth-oriented activities that lead to
learning new skills and sharing them with others.
It is better to stretch and challenge your mind with intellectual and creative pursuits than to become self-
satisfied and unproductive. It is better to identify potential problems and choose appropriate courses of action
based on available information than to wait, worry, and contend with major concerns later.
An intellectually well person cherishes intellectual growth and stimulation through a myriad of educational
resources, keeps abreast of current issues and trends, and pursues personal interests that enhance creativity and
learning.
Intellectual wellness allows you to explore and expand the gifts that are uniquely yours, bringing a richness to
your life and the lives of those around you.

4. Spiritual wellness is rooted in the understanding that humans are spiritual beings. Spirituality is not the same
as religion. Some people can belong to a religion and not have a very well-developed spirituality. Spirituality
pertains to the ultimate meaning and purpose of life that each individual needs to find and thus define a value
system to operate within. Spiritual wellness is achieved as each person's actions become more consistent with
his/her values and belief systems. It is better to live each day in a way that is consistent with your values and
beliefs than to do otherwise and feel untrue to yourself.
As you explore your spiritual path, you may experience feelings of doubt, despair, fear, disappointment, and
dislocation as well as feelings of pleasure, joy, happiness, and discovery. You will know you are becoming
spiritually well when your actions become more consistent with your beliefs and values and you can respect and
tolerate the beliefs and values of others.

5. Social wellness involves contributing to one's environment and community, It emphasizes the
interdependence between others and nature and an awareness of your importance in society as well as your
impact on multiple environments. It is better to contribute to the common welfare of the community than to
think only of yourself. It is better to live in harmony with others and your environment than to live in conflict
with them.

In this dimension of wellness, you take an active part in improving the world by encouraging healthier living,
initiating better communication with those around you, and making willful choices to enhance personal
relationships and to build a better living space and community. 6. Environmental wellness encompasses how
you care for the environment, create environments that are free from violence and the threat of violence, and
live in an environment that is safe for you physically and emotionally. In this dimension of wellness, you
actively take responsibility for your personal well-being and that of the environment.

Behaviors that Contribute to Wellness

The lifestyle of an individual is a personal choice that influences the quality of life. A healthy lifestyle helps
avoid diseases and hence keep you strong and fit. The most important behaviors and habits that contribute to a
healthy lifestyle are the following.
1. Be physically active. The human body is designed to work best when it is active. When you care more for
your body, bones, heart, and lungs, the stronger and more fit they become.
2. Choose a healthy diet. A common person's daily food intake is usually too high in calories, unhealthy fats,
REXSON D. TAGUBA, LPT
GURO SA FILIPINO
 NSTP 1 – NATIONAL SERVICE TRAINING PROGRAM

and added sugars, and too low in fiber, complex carbohydrates, fruits, and vegetables. This kind of diet is linked
to a number of major diseases, including heart disease, high blood pressure, type 2 diabetes, and certain kinds of
cancer. A healthy diet promotes wellness and provides necessary nutrients and sufficient energy.
3. Maintain a healthy body weight. Obesity is associated with a number of disabling and potentially fatal
conditions and diseases like heart disease, cancer, and diabetes. Diabetes is a chronic and debilitating disease
that affects how the body turns food into energy. Normally, the food is converted into glucose and stored and
used by the body. The circulating insulin hormone stimulates the uptake of sugar by the body's cells. With
diabetes something goes awry. The pancreas either stops producing insulin completely for the type 1 diabetes or
the body develops insulin resistance, a condition wherein the body's cells do not respond to insulin for the type
2 diabetes. Either way, concentration of sugar in the blood shoots up.
According to the Food and Nutrition Research Institute, four out of 100 adults aged 20 years old and above
have diabetes with an increasing prevalence of the disease after the age of 40.
Advancing age is cited as a risk factor for diabetes. The Philippine Diabetes Association reveals that the blood
increases after the age of 40. sugar level among Filipinos In the Philippines, diabetes is ranked among the top
10 killer diseases due to its many complications. People with diabetes face the risk of having a heart attack or
stroke.
A healthy body weight is an important part of wellness. Keep in mind, however, that short-term dieting is not
part of fitness or wellness. Maintaining a healthy body weight requires a lifelong commitment to regular
exercise, healthy diet, and effective stress management.

4. Manage stress effectively. Many people cope with stress by eating, drinking or smoking too much. Others
do not deal with it at all. In the short-term inappropriate stress management can lead to fatigue, sleep
disturbances, and other unpleasant symptoms. Over longer periods of time, poor management of stress can lead
to less efficient functioning of the immune system and increased susceptibility to disease.
There are effective ways to handle stress and they should form an important part of a healthy lifestyle.

5. Prevent drug abuse through the following means:

a. Maintain good physical and mental health.
b. Use drugs as directed by the physician. Most drugs are beneficial when used under medical advice or
supervision.
c. Understand, accept, and respect your individual capacity or ability.
d. Develop your potential. Engage in wholesome, productive, and fulfilling activities.
e. Learn to relate effectively to those who communicate their problems freely.
f. Learn to cope with problems and other stresses without resorting to drug abuse.
g. Seek professional help if you feel that you cannot cope with the problems that you encounter.
h. Develop strong moral and spiritual foundation.
6. Protect yourself from disease and injury through lifestyle modification and management.

Conclusion
Changing an unhealthy habit is harder than it looks. When you embark on a behavior change plan, it may seem
like too much work at first. But as you make progress, you will gain confidence in your ability to take charge of
your life. You will also experience the benefits of wellness—more energy, greater vitality, deeper feelings of
appreciation and curiosity, and a higher and better quality of life.

REXSON D. TAGUBA, LPT

GURO SA FILIPINO