FILIPINO PYRAMID GUIDE

• base of the pyramid includes activities that are easy, convenient and accessible to everyone, these are parts of our daily routine
• base is performed habitually or daily for a minimum of 30 minutes, even 10 minutes at a time will provide metabolic efficiency by increasing total energy expenditure
• FILIPINO PYRAMID ACTIVITY GUIDE is used to serve as a guide that should help everyone select activity that best fits his lifestyle and health needs
• Doing 30 minutes of the different physical activities a day is healthy and rewarding
• Exercise helps to improve the strength and overall well-being of a person
• amount of exercise will depend on the goal, person’s age, and type of exercise
• QUICK TIPS ON PROPER EXERCISE

  1. Know your program
  2. Always have warm-up and cool down
  3. Muscle-strengthening for children and adults is done, three times a week
  4. Wear appropriate attire for the activity
  5. Have your own water when you do your activity
  6. Children and adults must avoid high intensity exercises
• top of the pyramid - done minimally (few times a month)
• often - leisure activities and exercise for strength and flexibility
• often (done 2-3 times a week, 30-45 minutes or longer)
• regularly - aerobic exercise and recreational activities
• regularly (3-5 times a week, at least 30-45 mins or longer)
• habitually (as often as possible)
• Rate of Perceived Exertion (RPE) is a method or way of evaluating your physical activity intensity level
• 10 is max effort activity where you are completely out of breath and feels impossible to keep going
• 9 is very hard activity where you can barely breath and can only speak a few words
• 7-8 is vigorous exercise where you are short of breath and can speak a sentence but is borderline uncomfortable
• 4-6 is moderate activity where you are breathing heavily and can hold a short conversation, still somewhat comfortable but more challenging
• 2-3 is light activity where you can easily breath and can carry a conversation
• 1 is very light activity where there is hardly any exertion, but more than sleeping, watching TV, etc
• lifestyle - the way we live
• lifestyle is composed of variety of elements

  what we eat, what we drink, our level of exercise, how well we sleep, how well we manage stress and adapt to stressful situations, our behaviour and how we interact with people, not forgetting our sense of belonging and purpose in life
• chronic diseases are heart diseases, stroke, cancer, diabetes