In the Philippines, the prevalence of physical inactivity has increased and is related to occupational work, leisure time activities and is transport related.
I have to remind myself that being overweight and having a sedentary lifestyle increases my risk to have the following diseases (source: CDC: Center for Disease Control and Prevention)
- High blood pressure (Hypertension)
- High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia)
- Type 2 diabetes
- Coronary heart disease
- Stroke
- Gallbladder disease
- Osteoarthritis (a breakdown of cartilage and bone within a joint)
- Sleep apnea and breathing problems
- Chronic inflammation and increased oxidative stress
- Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver)
- Low quality of life
- Mental illness such as clinical depression, anxiety, and other mental disorders
- Body pain and difficulty with physical functioning
It is important to note that these diseases are not limited to adults which is why as parents, we should promote an active lifestyle to our children as well.
If you are being prompted to exercise, remember that the EFFECTIVENESS of an exercise routine is dependent on 3 Factors which is easily remembered as the:
FIT PRINCIPLE
F- Frequency I- Intensity T- Time
These factors have a minimum requirement that need to be incorporated into the exercise program inorder to achieve fitness.
1. F- Frequency: Exercise 3-4 times a week and spread over the week. This achieves a moderate intensity exercise and prevents injuries that result from once a week intense workout.
2. I - Intensity: The intensity (absolute intensity) of a workout is the amount of energy used by the body per minute of activity. One way of monitoring it is through the heart rate (number of times the heart beats per minute)
For MODERATE intensity physical activity, the target heart rate should be 50-70% of your maximal heart rate. The maximal heart rate is based on a person's age and can be calculated using this formula:
Maximal heart rate = 220 - Age
Example: Age = 32 yrs old
MHR = 220-32 = 188
50% level = 188 * .50 =94 MHR
70% level= 188 * .70 =131.6 MHR
Through aerobic exercise, the heart and lungs can work with greater than normal effort and achieve the goal of cardio-respiratory endurance.
3. T - Time: Exercise time depends on your goal. 10 to 15 minutes is a good start. A increasing period is recommended until exercise program is well established. WHO (World Health Organization) recommends maintaining 30 minutes of regular moderate intensity physical activity on five days per week to reduce the risk for major Non-Communicable Diseases.
Example:
Goal 1: Reduce body fat: Minimum of 30 minutes per session
Goal 2:Cardio-Repiratory Improvement : 20-30 minutes per session
If you want to get your kids physically active, you may also engage them in SPORTS! Did you know that there is a Kids Football Club that offers FREE soccer training at corinthian gardens every, Saturday? Soccer requires intense physical effort over an extended period of time which makes it great for increasing physical activity and fitness.
If you have a kid age 7-14,with or without soccer background, SIGN them up now with Christ Confident Footballers - Kids Football Club! This is a soccer club for kids aimed to raise Christ Confident Footballers known for their GOAL values.
- G - od first
- O – thers second
- A – lways give God my best!
- L – evel up my game!
CCF Kids Football club aims to instill in kids a physically healthy lifestyle,to give every child an opportunity to be part of football club (regardless of his/her natural athletic ability) and envisions to raise up excellent footballers who will be influencers for Christ.
Get This: The club competes in dual meets and tournaments!Check out their Facebook Page!
Be intentional and shift your kids lifestyle now! Contact 09178048216 and look for Ms. Avi Gan 🙂
1 Corinthians 10:31 New International Version (NIV)
So whether you eat or drink or whatever you do, do it all for the glory of God.
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