This document discusses the benefits of physical activity throughout the life cycle. It outlines activities and minimum time requirements for toddlers, children, adolescents, adults and the elderly. For each group, physical activity promotes health benefits like bone and muscle strength, heart health, weight control, sleep and mood improvement. The document provides examples of aerobic, flexibility and strength activities suitable for each stage of life.
2. Specific Objectives
Discuss
the benefits of basic
physical activities at
each stage of life
(toddler, childhood,
adolescence,
adulthood and
elderly)
List
basic physical
activities that are
effective at each
stage of the life cycle
State
the minimum time
that should be spent
on physical activities
to ensure
effectiveness
9. Benefits of physical activities for children
• Healthy growth and
development
• Better self-esteem
• Stronger bones, muscles and
joints
• Better posture and balance
10. BENEFITS OF PHYSICAL ACTIVITIES FOR CHILDREN
• A stronger heart
• A healthier weight range
• Social interaction with friends
• Learning new skills while having fun
• Better focus and concentration during
school
11. ENDURANCE/ AEROBIC ACTIVITIES
Continuous movement of
large muscle groups - increase
heart rate, cause breathing to
quicken
Development of healthy heart
and lungs.
Scootering, skating, swimming,
dancing, tennis, martial arts
hiking, jogging, skipping, playing tag,
cycling, hockey, football,
basketball wall climbing
12. FLEXIBILITY
- Encourage bending, stretching and reaching
- Participate without pain or restriction from
their muscles or joints.
- Good posture, reduces muscle stiffness and
soreness, increases relaxation and
minimizes risk of injury
• Examples:
• Digging in the garden or at the beach, raking
leaves
• Gymnastics, dancing, wall climbing
• Skipping, stretching routines
13. STRENGTH
• Build stronger muscles
• Promote strong bones, muscles and good posture
• Improve ability to lift objects, move around
obstacles
• Enhance healthy growth and development.
Examples:
• Lifting and carrying things like groceries, garbage
and garden waste
• Raking leaves, climbing stairs
• Gymnastics, doing sit-ups and push-ups
• Climbing monkey bars, climbing ladders
• Supervised weight training using tubing, bands
and hand weights.
14. BENEFITS OF PHYSICAL ACTIVITIES FOR ADOLESCENTS
Improve blood
circulation
throughout the
body
Keep weight under
control
Improve blood
cholesterol levels
Prevent and
manages high
blood pressure
Prevent bone loss Boost energy level
Lower the risk of
lifestyle diseases
15. BENEFITS OF PHYSICAL ACTIVITIES FOR ADOLESCENTS
Release tension
Improve the ability to fall asleep quickly and sleep well
Improve self-image
Help manage stress
Fight anxiety and depression
Increase enthusiasm and optimism
Increase muscle strength
20. PHYSICAL ACTIVITIES
FOR ADULTS
• Playing volleyball for 45 minutes
• Playing touch football for 30 to 45
minutes
• Gardening for 30 to 45 minutes
• Shooting baskets for 30 minutes
• Bicycling 5 miles in 30 minutes
• Dancing fast for 30 minutes
21. PHYSICAL ACTIVITIES FOR
ADULTS
• Dancing fast for 30 minutes
• Raking leaves for 30 minutes
• Walking 2 miles in 30 minutes
• Performing water aerobics for 30
minutes
• Swimming laps for 20 minutes
• Bicycling 4 miles in 15 minutes
• Jumping rope for 15 minutes
• Stair climbing for 15 minutes
25. HEALTH BENEFITS
-Help you maintain
weight
Reduce the impact of
illness and chronic
disease.
Improve immune and
digestive functioning
Lower risk of diabetes,
obesity, heart disease,
osteoporosis, and certain
cancers.
Balance,
coordination, and
reducing the risk of
falls
26. HEALTH BENEFITS
Improve sleep
Boost mood and self-confidence
better blood pressure and bone density
Improve your strength, flexibility and posture
Enhance mobility, flexibility, and balance
27. TYPES OF ACTIVITIES
• Walking
• Jogging
• Water aerobics and water sports
• Yoga
• Gardening
