Topic 1.2 Physical Education: A balanced lifestyle

Unit 1 2. Identify the three major stressors in your life and decide in which category each of them fall. (E.g. I have to share a room with my sister – environmental stressor.)

Problem question

How can I discipline myself to continuously engage in physical exercise in an attempt to reduce my stress levels?

Introduction

In this unit, the health benefits of regular exercise and physical activity will be explored. It is, however, emphasised that it requires focus, determination, motivation and willpower to be committed to an exercise programme. Although starting a fitness programme may be one of the best decisions you can make to improve your health and to curb stress, it is important to plan your programme carefully.

The aim of regular Physical Education (PE) lessons is the following: • Achieve your own personal health and fitness goals. • Cultivate long-term engagement in physical exercise.

Selecting activities

Physical activity is part of a healthy balanced lifestyle, as it helps you to maintain a healthy weight, is beneficial for bone and muscle health, helps with psychological well-being (such as stress) and reduces the risk of certain diseases including cancer, heart disease and diabetes.

Training too hard or too fast is a common cause for injuries. According to Health.Gov (2015), people can reduce their risk of injury by choosing appropriate types of activity. In Table 2.1, it is shown that the safest activities are moderate intensity and low impact, and do not involve purposeful collision or contact.

Table 2.1 Activities and impact

Injury risk level Activity type Lowest risk Commuting

Examples

Walking, bicycling or riding an exercise bike Lower risk Lifestyle Home repair, gardening or yard work Medium risk Recreation sports: no contact Walking for exercise, golf, dancing, swimming, running or tennis Higher risk Recreation sports: limited contact Cycling, aerobics, skiing, volleyball, baseball or softball Highest risk Recreation sports: collision contact Football, hockey, soccer or basketball

(Adapted from Health.Gov. 2015)

The above table highlights that it is important to pick activities that match your fitness level. When you start a programme, rather choose activities that are moderate in intensity, have less of an impact on your muscles, bones and joints, and do not involve contact or collisions with other people or objects.

If you had a previous injury, there is always the risk of injuring that body part again. The risk of injury can be reduced by performing appropriate amounts of activity and setting appropriate personal goals. Performing a variety of different physical activities may also reduce the risk of overuse injury.

Relaxation exercises

Deep breathing

Take a break by focusing on your breathing for a few minutes. Put you hand on your midriff, close your eyes and inhale deeply through your nose and exhale through your mouth. Feel the movement of the breath through your body and then inhale deeply through your mouth and exhale through your nose. Repeat a few times until you heart rate slows down.

Muscle relaxation

Get to the nearest wall and stand with your back against it or lie on your back with your legs up against the wall. Inhale deeply while pulling your abdominal muscles in toward your spine, and press your entire back to the wall or the floor. Keep in the breath for about eight counts and then exhale while relaxing your neck, shoulders and arms. You can also circle your hands inward and outward a few times and bend your knees as you slide down the wall (with your back against the wall) or slide your feet down the wall if you are lying down (with your back against the floor). Repeat a few times