Personal Health

Yuki Watanabe
 My QMS Physical
Activity/Sports History
Grade10 2014-2015
PE10 3x per week for 65min
-Yoga, Dance, Track and field
Grade 11 2015-2016
PE11 3x per week (including 1 riding)
-Rowing
Grade 12 2016-2017
Afterschool riding 2x per week
-Dance
 Benefits of Physical Activity
Physical/physiological benefits
Improves your chances of living longer and living healthier
Helps preventing the insidious loss of bone, known as
osteoporosis
Prevents from weight gain, promotes weight loss (when
combined with a lower-calorie diet), and helps to keep weight
off after weight loss
Relieves symptoms of depression and anxiety
Improves sleep
Emotional/psychological benefits
confidence and feeling able to do things
emotional stability (less troubled by life's challenges and
disappointments)
independence
better memory
having a positive mood
Benefits to learning/personal
productivity and to the work
Blood pressure
Insulin resistance Self-managing
Skeletal health
Building social support for new behaviors
Developing new problem-solving approaches to
enable the individual to maintain behavior change
 Why is Physical Activity
Important to me?
Physical activity will help me to make better life style,
Also it has a lot of benefits to live. For example,
Have strong bones and muscles
Feel better about myself
Keep my weight at healthy state etc...,
Above all the most important thing is
Enjoying myself and having fun
However it perfectly has both.
When I keep doing physical activities, I will see much
developing and difference in my body.
 Recommended Amount of
Physical Activity
Per day In per week Example

Young Short burst Be active each Aerobic

Children(2-5) day activity

Children(6-12) 1hour Each day Bone

Strengthening

Teen(13-17) 1h30minutes 3days Muscle

Or more Strengthening

Adult(18-64) 2h30minutes 1 or 2 days Strengthening

activity
 Levels of Physical Activity
Vigorous Physical Moderate Physical
Activities Activities
(more than 7 kcal/min) (3.5 to 7 kcal/min)
greates running dancing
t
cross-country skiing skiing

aerobic dance yoga

field hockey volleyball

least Basketball badminton

Definition: Vigorous activity Definition: Moderate activity

requires a large amount of requires a moderate amount of
effort and causes a rapid effort and noticeably accelerates
breathing and a substantial the heart rate
in crease in heart rate
 Different Types of Physical
Activities
Aerobic activity
-any of various sustained exercises, as jogging, rowing,
swimming, or cycling, stimulate and strengthen the heart and
lungs, thereby improving the body's utilization of oxygen.
Benefits
-Keep excess pounds at bay
Combined with a healthy diet, aerobic exercise helps you to lose
weight and keep it off.
-Reduce your health risks
Aerobic exercise reduces the risk of many conditions, including
obesity, heart disease, high blood pressure, type 2 diabetes,
metabolic syndrome, stroke and certain types of cancer.
-Strengthen your heart
A stronger heart doesn't need to beat so fast. Because a
stronger heart also pumps blood more efficiently, which
improves blood flow to all parts of your body.
Examples
Dancing, jogging, cycling, swimming, tennis
greatest least
Resistance, Strength building, and Weight-
Bearing Activities
These exercises include activities that make you move against
gravity while staying upright. Weight-bearing exercises can be
high-impact or low-impact.
Benefits
-based on the principle that muscles of the body will work to
overcome a resistance force when they are required to do so.
When you do resistance training repeatedly and consistently,
your muscles become stronger.
-Strength training translates to more calories burned
You burn calories during strength training, and your body
continues to burn calories after strength training, a process called
"physiologic homework." More calories are used to make and
maintain muscle than fat, and in fact strength training can boost
your metabolism by 15 percent that can really jumpstart a
weight loss plan.
-High-impact weight-bearing exercises help build bones and
keep them strong. If you have broken a bone due to osteoporosis
or are at risk of breaking a bone, you may need to avoid high-
impact exercises. If youre not sure, you should check with your
healthcare provider.
Examples greatest least
Push-up, sit-up, squat, back extension
Balance and Stretching Activates
Stretching exercises help keep your joints flexible, prevent
stiffness, and may help reduce your chance of injury
during other activities.
Building balance helps you stay steady on your feet and
can reduce your risk for falling and injuring yourself.
Benefits
-Increased flexibility and joint range of motion
Flexible muscles can improve your daily performance.
Tasks such as lifting packages, bending to tie your shoes
or hurrying to catch a bus become easier and less tiring.
Flexibility tends to diminish as you get older, but you can
regain and maintain it.
-Better posture
Frequent stretching can help keep your muscles from
getting tight, allowing you to maintain proper posture.
Good posture can minimize discomfort and keep aches
and pains at a minimum.
Examples
Ski, jumping rope, gymnastics, table tennis, snow bored
greatest least
 Short term and long term
fitness goals
Short term Long term

More than 30 push-up Build more good team

in 2 month work in P.E10 (end of
the year)
More than 35 squat in increase my physical
2 month fitness
(goal)
Breaks 14 minutes for
milk run in 3month
 Personal Physical Activity
Health Plan
Mon Tues Wed Thur Fri Sat Sun
s s
P.E 10 P.E 10 Weight P.E 10 Gym Walk to Weight
65mi 65mi Room 65m Downtown Room
-round
way 60mi

Yoga Aerobic 1- Dance Play Riding 1-

60mi Activity Running 60mi some lesson Running
30mi 15mi sports 60mi 20mi
60mi
2- 2-Cross
Aerobic Trainer
Activity 15mi
10mi
My Healthy Plan
 Calorie
Define- a unit of heat that used to indicate the amount of
energy. It also measures the energy and is commonly used
to describe the energy content of foods. Your body is able
to break down food molecules and use the stored energy
for many different functions, including movement, thought
and growth. Calories also play a role in weight control,
because eating more calories than your body needs can
lead to gain your weight.
This is my maintain
calories of per day. It is to
keep my current weight.
If I would lose my weight, I
should eat 1100 to 1300
calories per day.
Such resolution is based on
age(height and weight)
 Benefits of Dairy
Foods in the Dairy Group provide nutrients that are vital for
health and maintenance of your body. These nutrients
include calcium, potassium, vitamin D, and protein.

Grains are important sources of many nutrients, including

fiber, B vitamins (thiamin, riboflavin, niacin and folate) and
minerals (iron, magnesium and selenium).
Fruits and vegetables contain essential vitamins,
minerals, and fiber that may help protect you from chronic
diseases.
Dairy foods are healthy foods and considered nutrient-rich
because they serve as good sources of calcium, vitamin D
as well as protein and other essential nutrients. They
provide phosphorus, potassium, magnesium, and vitamins
A, B12, and riboflavin.
Proteins are the bodys building blocks: bones, muscles,
skin and blood are all made up of protein.
Grains

Grains 6oz Day1 Day2

Breakfast 2 mini bagels(2oz) A piece of cornbread(2oz)

Lunch 1 English muffin(2oz) 1 cup of cooked

noodle(2oz)
Dinner 1 cup of cooked spaghetti 1 cup rice(2oz)
(2oz)
Vegetables

Vegetables Day1 Day2

21/2oz
Breakfast A cooked of Sweet potato Cup of Pumpkin 1oz
1oz
Lunch A cup of Tomato juice 1oz

Dinner A cup of greens 1oz

 Fruits

Fruits 2oz Day1 Day2

Breakfast 1 cup of peach 1oz Sliced banana 1oz

Lunch Grape fruit 1oz

Dinner A pear 1oz

 Dairy product

Dairy 3oz Day1 Day2

Breakfast Tiny cup of yogurt 2oz Piece of cheese 2oz

Lunch A cup of milk 1oz

Dinner A cup of Soy milk 1oz

Proteins

Proteins Day1 Day2

51/2oz

Breakfast 1 egg 1oz Beans and peas 11/2oz

Lunch A small hamburger 3oz 1 egg 1oz

Dinner Nuts and sees 2oz 1 small steak 31/2oz

Effects of Healthy Eating on
the Body
Eating healthfully allows your body to function better. When
you eat healthfully, you feel more awake. You have more
energy to spare because your body isn't trying to run on
sugar and fat. Eating healthy mix of grains, fruits,
vegetables, dairy and protein gives your body all of the
nutrients it needs.
As other reasons
Physical well being
Mental health
Weight control
Disease Prevention
Considerations
So, healthy eating is a significantly essential way to live.
We should consider about own eating habit to live more
pleasantly.