The document discusses the benefits of running and walking. It states that running and walking are fun physical activities that provide health benefits like reducing disease risk and improving physical fitness. Some key benefits mentioned are weight loss, stress reduction, improved blood circulation and bone strength. Safety tips are also provided, like wearing proper shoes, stretching, hydrating, and being aware of surroundings.

1. LESSON 2 (PE Q2)

2. Running is a fun exercise
for the whole family and
community. It keeps a
person in good shape and
helps in losing weight. It is
a common physical activity
because it is accessible to
the participants that can be
done anytime convenient to
them.

3. For beginners it is
usually performed at
least twice a week
starting with a warm-up
for about 5 minutes. It is
important to be hydrated
and to have an intake of
nutritious meal before
the run to keep the
body’s energy.

4. Running and walking are
activities that increases
physical fitness and sense of
well-being. According to the
American Heart Association,
walking can reduce the risk
of several diseases such as
breast cancer, heart
diseases, osteoporosis, and
diabetes.

5. Taking a brisk walk every
day burn calories and tone
muscles as well. Walking is
also one of the safest forms of
physical activity that
develops the work of
cardiovascular system.
Likewise, running develops
physical strength and
enhances wellness.

6. The objective of running or walking
depends on the individual’s choice. Most
people involved themselves in running to
feel good and look better. In general,
long life expectancy and the desire to
perform tasks well are the common
reasons why most are engaging in
various physical activities. It also
improves the quality of life and therefor
it should be practiced as a lifetime habit.

7. Develops strengths,
endurance, and flexibility of
the muscles and enhances the
growth of bones
Improves the blood circulation
for a sufficient oxygen supply
Controls body weight and
improves posture of the body
Reduces the risk of injuries

8. Stress reduction that builds
emotional stability which
promotes greater confidence
and a positive self-image
Enhances potentials that
makes a person enjoy working
which produces life
accomplishments

9. Improves the cognitive
function of an
individual such as
concentration which
results to better grades
Decreases the risk of
developing mental
impairment such as
dementia

10. Encourages active work, recreation, and
performance among the community
Invites other people to join in active
physical activities
Promotes a cheerful relationship among
family members and society

11. 1. Make sure to relax the arms and
shoulders; bend the elbows.
2. Keep an upright posture, strike the
ground from heel to toes.
3. Start with a smooth run and increase
the speed gradually to avoid muscle
cramps.

12. 4. Execute warm-up before the run and
cool-down after to loosen the body
muscles.
5. It is best to run with a family member
or friend to encourage more people in
the community on the importance of
active recreation.

13. Running can cause a lot of stress on the
legs which can lead to muscle sprain,
strain, cramps, and blisters. The
following are helpful tips for individuals
to avoid running-related injuries:

14. Start with stretching your
lower extremities particularly
the calves, hamstrings,
quadriceps, and ankles
alongside with a walk or a
slow jog.

15. Wear shoes with thick soles which can
provide the best support and comfort. Make
sure to wear them not to tight nor too loose.
Use socks made from synthetic materials
which prevents blister formation. Others
prefer thick ones for better cushion while
others prefer thin ones because it is more
comfortable to wear in a hot weather.

16. The type of weather will dictate the preparations
you must make. For example, if you want to run
despite a rainy day, you have to wear jacket,
gloves, and jogging pants to warm your body. On
the contrary, you have to drink enough fluids
before running and to bring water if the weather
is humid. Wearing light and thin clothing,
shades, cap, and shorts can be really helpful in
preventing heatstroke and dehydration.

17. Choose roads that have sidewalks and
no car traffic. Always run facing
incoming automobiles so that you can
anticipate potential accidents that may
arise. Obey traffic rules and
regulations. Avoid streets that are
unfamiliar and unsafe for you. If
possible, find a running mate to
accompany you.

18. Do not wear earplugs because
this will make you less aware of
the potential hazards in the
environment. If running during
the night, you must wear bright
and reflectorized clothing and
avoid dark places.

19. Watch out for dogs or wild
animals. If you encounter an
aggressive animal, be calm and
do not run. Walk slowly to the
other side of the street. Avoid
making eye contact, especially to
a dog.

20. Before running, determine the
distance and the pace you want
to achieve. Beginners should aim
for short distances and slower
pace until they develop their
stamina and endurance
gradually so that they can go
forth the extra mile.

21. Running and walking develop
and enhance one’s physical
strength and wellness. They are
common physical activities, yet
fun and accessible for the whole
family and the community.

22. What are the things to prepare
when planning to run? Enumerate
at least three (3) and explain your
answers.
1. ___________________
2. ___________________
3. ___________________

23. How important is running as an exercise? Give
five (5) benefits you can get from participating in
such activity.
1. ___________________
2. ___________________
3. ___________________
4. ___________________
5. ___________________

24. “An early morning walk is a
blessing for the whole day.”
– Henry David Thoreau
What do you think Thoreau meant
with this quote? Do you agree with
it? Why or why not?

25. Form groups and create your
own exercise focusing on
running and walking as the
main physical activity.