Detyre kursi

Lenda:Anglisht

Universiteti Fan S Noli

Fakulteti i Shkencave te Natyres dhe Shkencave Humane

Departamenti Biologji-Kimi

Viti i pare,semestri i pare

Punoi:Klea Agolli,Marsela Ahmet,Rigela Fero

Pranoi:Elona Ziu
Topic: How to improve your wellbeing through physical activity and sport.

Issues:
1.Why does being active matter?

2.What are the health benefits of physical activity?

3.Which activity is best for me?

4.How to overcome barriers?

5.What risks should we consider?

6.How can we plan a safe routine?

General objectives:

1.To be able to carry out research work.

2.To expand our knowledge about a particular topic.

3.To learn to use different sources of information.

4.To be able to select different materials.

Specific objectives:

1.To demonstrate how can we improve wellbeing through physical activity.

2.To determine why does being active matter.

3.To list which are the health benefits of physical activity.

4.To identify which activity is the most appropriate one for each one of us.

5.To learn how to overcome barriers.

6.To determine which are the risks that we should consider.

7.To learn how to plan a safe routine .

1.What does being active matter?

We all know that being physically active is good for our bodies.

But our physical health and mental health are closely linked so can be very beneficial
for our mental health and wellbeing too.

People with mental health problems are more likely to have a poor diet ,smoke or drink
too much alcohol ,or be overweight.

 What does being physically active mean?

We all have different reasons for being active.The type of activity we do usually fall
under these headings:

.Physical activity.

.Exercice.

.Sport.

 Does mental health impact on physical conditions?

Having a mental health problem can put us at even higher risk of developing serious
physical health problems than other people .Those of us with a mental health problem
are :

-twice as likely to die from heart disease.

-four times as likely to die from respiratory disease.

-on average ,likely to die between 10 and 17 years earlier than the general population ,if
we have schizophrenia or bipolar disorder.
2.What are the health benefits of physical activity ?

 Physical health benefits .

-Reduced risk of some diseases.

-Reduced risk of physical health problems asour bodies adapt to stress.

-Healthier organs .

-Healthier bones.

-Healthier weight.

-More energy.

-Improved sleep.

 Mental health benefits

-Reduced anxiety and happier moods.

-Clearer thinking.

-A greater sense of calm.

-Increased selfesteem.

-Reduced risk of depression.

 Social and emotional benefits

-Making friends and connecting with people .

-Heving fun.

-Challenging stigma and discrimination.

3.Which activity is the best for me ?

Having a clear idea about what you want to achieve should help you to make a decision
about which activity to choose.For example, you could think about which of these
factors are most important for you:

-meeting new people and making friends

-learning a new skill

-managing your weight

-making your lifestyle more active or improving your physical fitness

-giving your mental health a boots

-playing a team sport or execising on your own

-being an outdoor or indoor space

-ease of access for example if you have limited physical mobility,or can’t afford certain
classes or equipment

-doing something you enjoy

 How can we compare different activities ?

 Chair based activities

Impact : Very low

Intesity: Light

 Advantages

-Very good if you have very low fitness levels

-Improves mobility can help you maintain a range of motion

-Some strength benefits

 Disavantages

-Limited cardiovascular benefits

 Water based activities

Impact :Low

Intesity: Moderate
  Advantages

-Water can be therapeutic

-Water buoyancy is helpful if you’re overweight or have resticed movement

-Women only sessions available

 Disavantages

-Some activities exclude non swimmers

-Wearing swimwear can be challenging if you have low body confidence

-Not appropriate if you have a water phobia

 Gym based activities

Impact: Low or high depending on activity

 Advantages

-Improves cardiovascular fitness strength and endurance

-Being indoors may be more comfortable during bad weather

 Disavantages

-Limited flexibility training unless specific activities included

-Equipment can be intimidating,and could cause injury if used incorrectly

-Gym environment can be intimidating or boring

-Membership can be expensive

4.How can I overcome barriers?

We all face barriers that stop us being active such as:

a] I’m too tired or often have no energy.

-Work with your highs and lows.

-Start off small.

b]I’m short of time.

-Be strategic with your scheduele .

-Raise your activity levels at home and work.

-Choose activities with childcare facilities .

-Turn exercise into something you really enjoy.

c] It’s too expensive.

-Look for local schemes and discounts.

-Find activities you can do for free .

d] I lack confidence.

-Ask someone you trust to help you get started.

-Look for groups of like mindet people .

-Consider doing an activity on your own.

5.What risk should I consider?

a] If you have a physical health condition.

-high blood pressure

-heart problems

-diabetes

-chest pains

-pregnancy

-an injury

b] If you ‘re taking medication .

-Antidepressants.

-Antipsychotics.

-Beta blockers.

-Lithium.

-Tranquillisers.

c] If you have anxiety or panic attacks.

-Start off slowly.

-Take deep, slow breaths.

-Avoid triggering situations.

6.How can I plan a safe routine?

-Choose an exercise or sport that you really enjoy.

-Have realistic expectations

-Try to build more activity natyrally into your daily routine.

For example:

a-take the stairs instead of the lift

b-walk orcycle to work instead of driving or getting the bus [if it’s too far ,see if you
can walk or cycle for at least part of the journey]

c-leave the car at home ,walk the children to school and jog home.

d-Be patient, and gradually increase the intensity of your exercice as your body adjusts.
Conclusions:

In the end of this project we are able to carry out research work,we managed to expand
our knoweledge for this specific topic.Now we know how to use different sources of
information and also to select different materials.We managed to demonstrate how we
can imoprove wellbeing through physical activity and why does being active matter.We
identified which activity is the most appropriate one for each one of us.Finally we know
the way how can we plan a safe routine.