Health- is a state of complete physical, mental and social well-being and not merely the absence of disease or

infirmity or the state of being free from illness or injury.

Wellness- is the act of practicing healthy habits on a daily basis to attain better physical and mental health
outcomes.

Dimensions of Wellness
1. Wellness -involves the maintenance of a healthy body, good physical health habits, good nutrition and
exercise, and obtaining appropriate health care.
2. Intellectual Wellness -involves lifelong learning, application of knowledge learned, and sharing
knowledge.
3. Environmental Wellness- involves being and feeling physically safe, in safe and clean surroundings,
and being able to access clean air, food, and water.
4. Spiritual Wellness- involves having meaning and purpose and a sense of balance and peace.
5. Social Wellness- involves having relationships with friends, family, and the community, and having an
interest in and concern for the needs of others and humankind.
6. Emotional Wellness- involves the ability to express feelings, enjoy life, adjust to emotional challenges,
and cope with stress and traumatic life experiences.
7. Financial Wellness- involves the ability to have financial resources to meet practical needs, and a
sense of control and knowledge about personal finances.
8. Occupational Wellness- involves participating in activities that provide meaning and purpose,
including employment.

Fitness-the condition of being physically fit and healthy and it is the ability of your body systems to work
together efficiently to allow you to be healthy and perform activities of daily living.

Benefits of Exercise

• Help you control your weight. Along with diet, exercise plays an important role in controlling your
weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the
energy you burn. To lose weight, you must use more calories than you eat and drink.
• Reduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The
increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart
diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also
lower your blood pressure and triglyceride levels.
• Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar level and
help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes.
And if you already have one of those diseases, exercise can help you to manage it.
• Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and
withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.
• Improve your mental health and mood. During exercise, your body releases chemicals that can
improve your mood and make you feel more relaxed. This can help you deal with stress and reduce
your risk of depression.
 • Help keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body
to release proteins and other chemicals that improve the structure and function of your brain.
• Strengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later
in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening
activities can help you increase or maintain your muscle mass and strength.
• Reduce your risk of some cancers, including colon, breast, uterine, and lung cancer.
• Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.

Types of Exercise

Endurance- the fact or power of enduring an unpleasant or difficult process or situation without giving way.
Example of Exercises: Walking, jogging, swimming, biking, dancing, playing basketball

Strength- the quality or state of being physically strong.

Balance- an individual’s ability to maintain their line of gravity within their Base of support
Example of Exercises: Standing on one-foot, tai chi, balance walk

Flexibility- the ability of the joints or a group of joints, and muscles to move through a range of motion
effectively unrestricted and pain free.
Example of Exercises: Stretching, yoga, tai chi

FITT- (frequency, intensity, time, and type) is one way to remember the general guidelines for what should be
included in a fitness plan. An exercise prescription to help participants understand how long and how hard
they should exercise.

Frequency- is how often a person performs the targeted health-related physical activity. For each component
of health-related fitness, a safe frequency is three to five times a week.

Intensity- is how hard a person exercises during a physical activity period. Intensity can be measured in
different ways, depending on the related health-related component. For example, monitoring heart rate is one
way to gauge intensity during aerobic endurance activities, but gives no indication of intensity during flexibility
activities.

Time- is the length of the physical activity. As with the other aspects of the FITT principle, time varies
depending on the health-related fitness component targeted. For example, flexibility or stretching may take
10-30 seconds for each stretch, while the minimum time for performing aerobic activity is 20 minutes of
continuous activity.

Type or specificity- refers to the specific physical activity chosen to improve a component of health-related
fitness. For example, an individual wishing to increase arm strength must exercise the triceps and biceps, while
an individual wishing to increase aerobic endurance needs to jog, run, swim or perform some other aerobically
challenging activity.