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• Balance


  Ability to maintain stability and control of body position
• Balance exercises


  • Walking
  • Getting out of a chair
  • Leaning over to tie shoes
• Importance of balance


  • Strong muscles make all the difference in daily activities
• Balance training


  Exercises to strengthen muscles that help you stay upright, such as legs and core
• Yoga


  One of the best exercises for improving balance, but advanced yoga can be physically and mentally exhausting
• Simple balance exercises


  • Standing on one leg for a few seconds
  • Using equipment like Bosu ball or balance board
• Flexibility


  A joint or series of joints' ability to move through a pain-free range of motion
• Soft tissues


  Muscles, ligaments, tendons, joint capsules, and skin that influence range of motion
• Flexibility exercises


  • Standing with one leg in front and other leg raised
  • Walking on a tightrope
  • Standing up and sitting down from a chair without using hands
  • Walking with alternating knee raises
• Tai chi and yoga


  Improve balance and core strength
• Equipment for balance testing

  • Bosu ball
• Hamstring stretch


  1. Stand tall

  2. Bend over in U-shape

  3. Grab back of ankles

  4. Hold for 1-2 minutes
• Triceps stretch


  1. Hold hands shoulder-width apart overhead

  2. Reach middle of back

  3. Use other hand to grab bent elbow and push down

  4. Switch arms
• Frog stretch


  1. Get on palms and knees

  2. Part knees outward at 45 degrees

  3. Rest feet on sides

  4. Lower hips toward feet

  5. Switch to forearms if possible
• Sitting shoulder stretch


  1. Sit with buttocks and heels on ground

  2. Clasp hands behind head

  3. Squeeze shoulder blades and bring clasped hands down

  4. Hold for 5 seconds, repeat 15 times
• Stretching is crucial but often forgotten, important for both cardio and weightlifting
• Stretching can relieve stress and pain in different body parts
• Exercise


  A type of regular physical activities that being structured, planned with the aim of boosting or maintaining physical fitness as a final or intermediate goal
• Why we need to exercise

  • It can aid in preventing health problems, develops strength, also increases your energy, and reduce stress. It can also help you maintain weight and regulate your appetite
• Types of Exercises


  • Aerobic
  • Strength Training
• Aerobic exercise


  Any activity that requires you to work harder at breathing and improves your fitness
• Strength Training


  Resistance training (also known as strength training or weight training) - a method to increase skeletal muscle strength, anaerobic endurance, and size by applying resistance to muscular contractions
• Health benefits of resistance training

  • Improved muscle strength and tone
  • Weight management and increased muscle-to-fat ratio
  • May help reduce or prevent cognitive decline in older people
  • Improved mobility and balance
  • Improved posture
  • Improved sleep and avoidance of insomnia
  • Enhanced performance of everyday tasks
• Types of resistance training


  • Free weights (dumbbells, barbells, kettlebells)
  • Weight machines
  • Resistance bands
  • Medicine balls or sandbags
  • Suspension equipment
  • Using your own body weight
• Walking, jogging or stationary bicycling for 15 minutes increases blood flow to your muscles and prepares your heart, lungs, muscles for vigorous activity
• How to start weight training

  1. Start with a weight you can lift 10-15 times with perfect form

  2. Begin with 1-2 sets of 10-15 reps and gradually increase to 3 sets or more

  3. Increase the weight by 5-10% once you can complete the reps effortlessly

  4. Stretch your muscles gently after your workout

  5. Rest is an essential component - allows your muscles to recover and replenish energy
• Do resistance or weight training 2-3 times a week for better results
• Fats


  Found in animal and some plant products, important for growth, repair of cells, dissolve certain vitamins, enhance the flavor and texture of foods
• Types of fats


  • Saturated fats (from animal products)
  • Unsaturated fats (from plant products and fish)
• Minerals


  Chemical elements required as essential nutrients by organisms to perform functions necessary for life
• Major minerals in the human body

  • Calcium
  • Phosphorus
  • Potassium
  • Sodium
  • Magnesium
• Trace minerals in the human body

  • Sulfur
  • Iron
  • Chlorine
  • Cobalt
  • Copper
  • Zinc
  • Manganese
  • Molybdenum
  • Iodine
  • Selenium
• 3 Basic Food Groups

  • Go Foods (energy giving)
  • Grow Foods (for growth, strength, health)
  • Glow Foods (for immune system, healing, skin/hair/nails)
• Calories are a unit of measurement for energy, you must eat less calories than your body burns each day in order to lose weight
• Vitamin-rich Glow foods


  • Colorful fruits (mango, oranges, papaya, pineapple, banana, berries, grapes, pomegranate, grapefruit, pear, melon, tomato, avocado)
  • Dark leafy vegetables (malunggay, kangkong, savoy spinach, kale)
  • Poultry (chicken or turkey), lean cuts of beef and pork, fish (salmon, tuna, sardines, mackerel)
  • Potatoes, sweet potatoes, carrots, squash, bell peppers, asparagus, green beans
  • Dairy products (low-fat or nonfat milk and cheese)
  • Whole-wheat grains, brown rice, quinoa, barley
  • Broccoli, cauliflower, cabbage
  • Beans, nuts, seeds
• Calories


  A unit of measurement for energy, commonly used to calculate the amount of energy in foods and beverages
• You must eat less calories than your body burns each day in order to lose weight
• How to reduce calorie intake

  1. Eat more protein

  2. Avoid sugary soft drinks and fruit juices

  3. Drink more water

  4. Exercise and lift weights
• Protein


  The best nutrient to lose weight, it increases metabolic rate, helps control hunger, and suppresses cravings
• Drinking water might enhance your calorie burn for up to 90 minutes