Promoting Physical Activity: Healthy Lifestyle For Non-Communicable Diseases

Promoting Physical
Activity
Healthy Lifestyle for Non-Communicable
Diseases
Evidence to suggest that increasing levels of
various types of physical activity may
benefit health through positive effects on
 hypertension;
 osteoporosis and falls risk;
 body weight and composition;
 musculoskeletal conditions such as
Benefits osteoarthritis and low back pain;
of Regular  mental and psychological health by
reducing depression, anxiety and stress;
Physical  control over risky behaviors particularly
Activity among children and young people (e.g.
tobacco use, alcohol/substance use,
unhealthy diet and violence).
FIT
Principle
Frequency
• Studies suggest that moderate-intensity exercise
can be achieved by exercising 3-4 times a week,
spread over the week.
• Doing a once a week intense workout may result to
injuries.
Intensity
• If the goal is cardio-respiratory endurance, the
heart and lungs need to work with greater than
normal effort through aerobic exercise.
• The intensity of a workout is indicated by the

number of times the heart beats per minute the
more intense the exercise, the faster the heart rate.
Time
• If the goal is cardio-respiratory improvement,
exercise within the exercise heart range for 20-30
minutes each session.
• If the goal is to reduce body fat, a longer exercise
period is needed, a minimum of 30 minutes each
time.
• An increasing time period is recommended until
the exercise program is well established. For a start,
10 or 15 minutes of exercise is good and then
gradually increase the time to 30 minutes.
Computing the Target Heart Rate
• Step 1: Determine resting heart rate (RHR). Count your
pulse rate for one minute while sitting quietly to get
beats per minute (bpm).
• Step2: Determine maximal heart rate (MHR). This can
be obtained by subtracting a person’s age from 220;
that is, MHR=220–age in years
• Step 3: Determine target exercise heart rate (THR). THR
is 50-70% of the maximum heart rate. Example: For a
40-year old person, the estimated maximum age-
related heart rate would be calculated as 220-40 years=
180 beats per minute (bpm). The 50% and 70% levels
would be:
50 % level : 180 x 0.50 = 90 bpm
70 % level : 180 x 0.70 = 126 bpm
Safety Guidelines
Warm Up and Cool
Down
Exercise sessions
always should be
preceded by a 5-
minute warm-up
and followed by a
5-minute cool-
down.
Guidelines on Physical Activity
As a general precaution, all individuals who would
want to engage in more vigorous physical activity
should get clearance from a physician.
Before engaging in any physical activity, a pre-
participation evaluation should be performed on the
participation.
Individuals who are considered to be with
medical contraindications to exercise and
with diseases symptoms and risk factors
should be cleared first by a physician.
While they are not precluded from
participating in physical activities, their
safety should be ensured first and
foremost.
If classified as apparently healthy, start
slow within comfortable effort levels.
Progress slowly and according to
improved work capacity. Do not over-
exert.
Stop at any point during the physical
activity if dizziness, nausea, shortness of
breath and chest pains manifest.
Consider reducing the intensity of the
exercise, or stopping totally if physical or
verbal manifestations of severe fatigue,
joint and muscle pains, and cramps start
Participants are encouraged to

keep a Daily Physical Activity
Record for better monitoring and
tracking.
Participant should be allowed

to stop if and when he/she
requests at any point to stop
Ensure proper hydration by

encouraging drinking ¼ liter or
a cup of fluid (water, fresh fruit
juices, sports drinks) every 15
to 20 minutes during the
activity
Encourage wearing proper

attire and footwear during
programmed activities such as
exercise and sports and games
for thermal stress
management and protection
from injuries.
Allow ample recovery after

physical activities.

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Promoting Physical

• The intensity of a workout is indicated by the

Participants are encouraged to

Participant should be allowed

Ensure proper hydration by

Encourage wearing proper

Allow ample recovery after

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