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LIFE AND CAREER SKILLS TOPIC 4 — Transcript

by Gwenn Manuel · 5,147 words · 849 segments · language en · Watch on YouTube

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0:01Hello, good day everyone. So today is
0:04another day for our recorded discussion.
0:07So we are now moving on to our topic 4
0:12entitled growing strong fitness
0:15mindfulness and wellbeing.
0:22Physiological benefits of exercise. So
0:25since we've been talking uh in the past
0:29few days about the benefits no of um
0:34exercise to our body, we will be
0:37continuing our topic about physiological
0:41benefits of exercise. So we all know
0:43naman class na marami talagang benefits
0:46no si exercise sa body natin not only
0:50physically, mentally, even
0:52physiologically no? So exercise is a
0:56powerhouse um for our body no? It
1:00strengthens our heart, it boosts our
1:03lungs, it builds our muscles and
1:08supercharges our overall energy levels.
1:12No, when you move your body, when you
1:14move your body responds by becoming
1:16stronger and more efficient. They say na
1:20kapag nag-exercise ka, no, after that
1:24your um hormone hormones level no ah mas
1:30mag-i-improve especially in um
1:35in controlling no and monitoring our
1:39stress. So nakakatanggal siya ng stress,
1:42nakakaganda siya ng mood and nakakabilis
1:46siya ng metabolism yung exercise. Okay.
1:50So the key benefits include increased
1:53endurance so you can go longer, greater
1:57strength for everyday activities,
2:00faster metabolism to fuel your body
2:02efficiently and improved brain function
2:05for sharper focus and better mood. So
2:08ito yung sinabi ko kanina no na si
2:11exercise hindi lang siya pampaganda ng
2:14mood. Hindi lang siya pampabilis ng
2:16metabolism
2:18no kundi binibigyan niya din tayo ng mas
2:22mas malakas na katawan, no? To sustain
2:26our daily activities. And of course,
2:29nai-increase nito yung endurance natin
2:31to do task daily, no? Na may mga task
2:35kasi tayo class na ginagawa na sometimes
2:38ah hindi natin siya matapos-tapos
2:40because we do not have enough endurance.
2:42But if we do exercise um ini-increase
2:46niya iyung endurance natin. So mas
2:49longer tayong nakaka um perform ng isang
2:52task.
2:54Okay. So, every workout counts. Whether
2:57it's running, lifting or dancing. Your
3:00body adapts and grows stronger. Start
3:04moving today and feel the difference in
3:06your energy, focus and confidence. So as
3:09long as no wala namang talagang um
3:13specific activity or exercise na
3:15kailangan gawin class, any exercise as
3:18long as your body is moving then that's
3:21fine no? Kahit pa mag-walking ka lang
3:24diyan for 30 minutes, mag-Tiktok ka for
3:271 hour, mag-pickle ball ka,
3:30mag-basketball, volleyball,
3:33badminton, magrunning ka, no? Or
3:37mag-exercise workout ka sa bahay, all of
3:40it are fine. As long as nagmo-move yung
3:44body natin and may nilalabas tayong
3:47pawis, then that's good. No, that is
3:50already exercising. Okay.
3:56So, we have here um aerobic and
4:01unaerobic exercise. Ano ba iyung
4:03difference nilang dalawa? So
4:05understanding the two main types of
4:08exercise helps us build a balance
4:12fitness routine that maximizes our
4:15body's potential and keeps workout
4:17exciting. So meron kasing mga exercise
4:20class na um may kanya-kanya siyang
4:23purpose. So hindi ibig sabihin na
4:25nag-exercise tayo just like I have
4:27mentioned before sa mga past discussion
4:30natin. Hindi ibig sabihin na
4:31nag-exercise ka automatic papayat ka na.
4:35Merong mga exercise na pang-lose ng
4:37weight. Meron ding mga exercise na
4:39pang-gain ng muscle. So nakadepende sa
4:42goal mo no yung exercise na gagawin.
4:47Let's start with aerobic exercise. Si
4:49aerobic exercise class no it is a
4:53sustained oxygen using activities like
4:58jogging, cycling, swimming and dancing
5:00that build endurance. Pag tandaan niyo
5:04lang class na kapag aerobic exercise no
5:07it involves purely your oxygen no yung
5:12mga exercises na kailangan masyado ng um
5:16mataas na hangin no like for example
5:19jogging lain mag-jogging for 5 seconds
5:23lang or 15 seconds so ano man gud no
5:27kaang um longer period man na ang
5:31jogging even ang cycling ka ngang bike
5:33ba no swimming dancing so this are
5:37exercise na kailangan ng mahabang hangin
5:40yun yung aerobic exercise.
5:44Si on aerobic exercise naman, ito naman
5:48yyung mga exercise na short but intense
5:52burst without oxygen like na mga
5:55activities no. Um ito yung mga
5:59activities class ng dili kailangan super
6:02taas na hangin. So dito pasok yung mga
6:05workout natin sa bahay. Like let's say
6:08um push up ba si push up we perform push
6:12up for you know 10 or 20 repetitions
6:16only so paspas ka na dili mo kailangan
6:19taas good kaayung hangin to perform push
6:21up. Same with ano sprinting. Ang
6:25sprinting paspas nga dagan ' ba ang
6:27paspas nga dagan is we can just do it in
6:3215 to 20 seconds weightlifting paspas
6:35rapod alangan naman duugayo na to
6:37maputol atong kamot no mgait activities
6:41or yung mga workout no mga cardio
6:43exercises na ginagawa natin sa bahay so
6:46those areerobic
6:48exercise short but intense workout si
6:52aerobic naman long or sustain
6:55exercises that needs long um longer time
7:01or longer period or that uses ka ng
7:05mataas na hangin okay kaibahan sa
7:08aerobic and unaerobic exercise
7:12key benefits
7:14aerobic it is an exercise that is good
7:19for your heart for your stamina and for
7:23burning
7:24No? Ang anaerobic naman, good naman siya
7:28for your muscle growth, speed and
7:31metabolism boost.
7:34So all in all class kung gustoinpas
7:38ma-burn inyong fats paspas mamamatayat
7:41buhatan ninyo onong aerobic exercise.
7:44Okay? Pero kung gusto naman ninyo na
7:46magka-muscle,
7:48mag-tone inyong lawas, maka-gain moog ka
7:51ng muscles and abs, no? And even kaang
7:55paspas inyong metabolism giapon, no,
7:58it's it's stillang
8:01umang
8:03magutom andpas,
8:06then do the anaerobic exercise. So
8:08that's the difference between aerobic
8:11and unaerobic exercise. Okay.
8:17So we have here an example no of um
8:23pwede siyang combination ng aerobic
8:26anderobic.
8:28So basic circuit training. Bakit siya
8:31combination? So aerobic siya class kasi
8:35kailangan mo pa rin ng mataas na hangin.
8:37Kasi si circuit training it is compos
8:42um 5 to 10 stations of different
8:46exercise. So kung ikaw mag-perform ka
8:4910 different exercise kailangan din mo
8:51taas na hangin ' ba. So that's aerobic
8:55and it is also anaerobic kasi per
8:59station
9:00hindi ka naman magtatagal. You will only
9:03perform specific repetitions.
9:06No let's say sa station 1 mag-push up ka
9:0910 repetitions. That's unaerobic.
9:13Proceed ka sa station 2. Curl ups. 10
9:17repetitions. Onaic.
9:20Yun lang. magiging aerobic siya kasi 10
9:22stations 'yung ipe-perform mo. So mataas
9:25na hangin ang kailangan mo. Kung wala
9:28kay hangin, dili na n mo mahuman ang 10
9:30stations. Okay? So basic um circuit
9:33training routine class is a very good
9:36example to um assess no your cardio
9:42exercise um abilities. Okay. So, this
9:46will build your core strength and
9:49cardiovascular health. So, may mga
9:52examples dito class. Um, apat lang itong
9:54example dito. Pero si circuit training
9:57pwede siya hanggang 10 different
9:59stations. So,
10:02of course, hwag kakalimutan. You have to
10:04start with a warm up, no? 3 to 5 minutes
10:07ng warm up. Um, para ma-prevent natin
10:11yung injuries.
10:13And then after the warm up, complete
10:17each station.
10:20Of course, class huwag natin kakalimutan
10:23na dapat merong rest in between station
10:26talaga. So merong nakalagay dito rest 15
10:29to 30 seconds between exercises. So
10:33let's say station 1 15 reps. After that
10:36rest for 30 seconds tapos station 2 na
10:39pod no para dili maubos ang atuang
10:42hangin. So examples of circuit training
10:45class are plank or planking no mountain
10:49climbers, squats, jumping rope, and many
10:52more. Depende sa inyo kung ano yung
10:55gusto ninyong i-perform. And of course
10:58depende din kung ano yung purpose ninyo
10:59to gain muscle ba or um for longer
11:05endurance. Okay.
11:10Okay. Mindfulness and the nervous
11:14system. Okay. So diniscuss na natin din
11:18ito before yung mindfulness sa previous
11:20topic natin sa topic 3. But how does
11:24mindfulness calms our body and sharpens
11:28our brain? No so our nervous system has
11:31two main modes. The sympathetic system
11:35no iyung sympathetic system it trigger
11:38stress response.
11:41O yung fight or flight. Meron kasi
11:44tayong um ano class kumbaga
11:47ano siya um
11:50automatic siya na response natin sa body
11:53kapag nati-trigger tayo or nase-stress
11:55tayo. Dalawa lang yung response natin
11:57class pag nase-stress tayo. It's either
12:00we fight it or we flight.
12:03No? Ibig sabihin agag merong stress tayo
12:06na nai-encounter, dalawa lang yung
12:08response natin. Nilalabanan natin yung
12:10stress or tinatakasan natin siya. That
12:13is sympathetic system, no? And the
12:17parasympathetic system naman, ito naman
12:20yung nagpo-promote ng cal and recovery
12:24ag nakaka um feel tayo ng stress, no?
12:29So, mindfulness practices help shift
12:32your body from stress mode to rest mode.
12:37No? Ito iyung pinaka purpose ni
12:40mindfulness activity, no? From stress
12:43mode, nare-relax niyo iyung body natin,
12:46no? Um, naibabalik niyo iyung body natin
12:49into rest mode. Creating lasting
12:51benefits for our health. Dili man pwede
12:54pod class nga stress tahanod buong hapon
12:58stress na lang ta. So we can perform
13:01mindfulness activity so that we can
13:03shift no yung ang body natin from stress
13:06mode to rest mode. So regular
13:08mindfulness practice physically changes
13:12how our brains responds to stress making
13:17us more resilient and focus over time.
13:21If we made this a habit kasi class
13:23kaning mindfulness practice pag ginawa
13:26natin ong habit sa life natin no um mas
13:32mas alam natin paano natin ima-manage
13:35yung stress natin and mas focus tayo no
13:39mas resilient tayo in doing our task kay
13:42kung dili man kabalo mag-manage sa atong
13:44stress class sao gitang mga matay no so
13:48it's really important na we know how to
13:51manage our stress and one of the things
13:54that we need to perform or to practice
13:56is the mindfulness activity or
13:58mindfulness practice.
14:01So for example um comes the sympathetic
14:06nervous system this is the stress
14:08response. So it activates
14:10parasympathetic system. Ito naman yung
14:13rest and digest
14:16lowers cortisol and other stress
14:19hormone. Ang cortisol class mao na siya
14:21ong stress hormone na ginaingon na. So
14:23kung mataas yung cortisol level natin,
14:26naga um an sa tawag ana nagstoop down no
14:31ang ato ang energy level. nagababa onong
14:34energy level pagtaasong cortisol that
14:37means stress hormone so kung stress
14:39kayabaong energy tapos moang luyaong
14:44lawas so dako siya ng impact si si
14:49stress sa atoang body and there are also
14:52researches class na cortisol no or the
14:56stress hormone is one of the reasons
14:59bakit tayo tumataba or nakaka-gain ng
15:03weight. So it's really important to know
15:07how to manage your stress. And of
15:10course, mindfulness activity improves
15:13focus, memory, and emotional regulation.
15:21Now, let us proceed to recreational
15:24sports. So, of course, any sports class
15:27are considered exercise or physical
15:30activity. So
15:33kung ayaw niyo 'yung mga workout workout
15:35sa bahay, pwede din yung sports. Kung
15:38yun talaga yung gusto ninyo like
15:40basketball, um volleyball, badminton and
15:44right now yung pinakausong pickle ball
15:46no. Um ano ba yung social benefits
15:50ng recreational sports no? So why
15:54playing together matters?
15:57Of course class as I have mentioned
15:59before no man is an island. So hindi
16:02talaga natin kayang mabuhay ng mag-isa.
16:04So even in performing or playing sports
16:08kailangan natin ng makakasama
16:10no. So why playing together matters?
16:14Number one, it builds friendships and
16:17teamwork skills. So of course when you
16:20are in a group kailangan good mo
16:23makipag-socialize.
16:25So with that makaka-build ka ng
16:26friendship. And if you are inside a
16:29group you have to cooperate with them no
16:33so mauild imang teamwork skills no
16:37because not all the time tayo yung tama
16:40and not all the time alam natin yung
16:41gagawin so you also have to follow and
16:44to listen sa mga kasama natin. Number
16:48two, it reduces stress and boost mood.
16:52So kapag kasi naglalaro tayo ng may
16:55kasama syempre makalimot sa atong
16:57problem no kay ma-engage man sa game. So
17:00ma-reduce atong stress after the game
17:03makaingon na lang ka ay okay na akong
17:05mood good mood na ulit doo stress no.
17:08Number three it encourages inclusion and
17:12belongingness.
17:13So kapag nags-sports ka kasi class and
17:16meron kang team na sinasabi, mas
17:20ma-encourage ka kasi na
17:23um ma-validate imong self ba na I am
17:25included and I belong to this group. No
17:29number four, physical activity supports
17:32brain health. They say class under a
17:35research
17:37the more we move our body the more nga
17:41nag-function at ang brain no so kita
17:44magtamadam magsigda magsellphone
17:47kailangan body physical activities like
17:50household chores exercise sports no kay
17:54para ato ang brain magsig siya function
17:57healthy ng function no fifth it develops
18:02communication abilities of course when
18:05you are in a group kailangan kabaloid ka
18:08makipag-communicate
18:09no dili kay naalagay ka sa isa ka group
18:12pero nalan kaayo ka dito lang ka sa
18:14gilid nagpagilid dili ka magsig join
18:16join so useless lang you also have to
18:19open up yourself but of course dili man
18:22necessary ng ibaon ang imuhang imoang
18:26boundaries no there will still be
18:29boundaries pero you you still have to
18:31open
18:32para at least makapag-communicate ka
18:34with your other teammates. And lastly,
18:37it creates lasting memories and fun
18:40which is totoo naman talaga no. This are
18:44memories class nga atuadong dalahon even
18:47when we grow old no magthr back na lang
18:51puhon and manigulang na tanga ay lingaw
18:53kayo akong kabataan na ako'y teammate
18:55gadula-dula may perm basketball pickle
18:58ball lingaw kaayo enjoy kayo ako ang ako
19:01ang kabataan or teenage days 'di ba so
19:04this are the social benefits of
19:06recreational sports so if you are into
19:09sports class then continue doing it
19:11because that is for your health and your
19:14body.
19:18So what are the mental health benefits
19:21of recreation or the recreational
19:23sports? So recreation class is a
19:27powerful tool for mental wellness. So
19:31pag sinabi kasi nating recreation class
19:33no, merong recreational sports. 'Yun
19:36yung mga sports na alam natin. Meron din
19:39tayong recreational activities. Yung
19:42recreation ng activities naman class d
19:44siya necessary ng sports. or activities
19:47nga makapakalma sa like hiking
19:51mga um sa pa ba mga yoga exercises
19:57or
19:59um un pa bang mga recreational
20:01activities yoga hiking
20:05kaang even sports pwede map na
20:07recreational activities na but you just
20:10have to make sure na recreational
20:12activities are activities na makapakalma
20:16saang bodyally saong mind okay so
20:20regular physical activity and
20:22recreational sports help reduce symptoms
20:26of anxiety and depression byeasing feel
20:30good endorphins
20:32and providing healthyructions from
20:36stress so
20:39if you are stress or if you have
20:41anxieties or worse depression No,
20:45recreational sports and activities can
20:48help. So ayaw pagmukmok lang sa inyong
20:53the more mo magsig overthink the more
20:56dagun
20:58maayo so it's good you will keep your
21:02body and your mind busy and how paano
21:06ninyo busy ang inyong mind by performing
21:11um recreational activities or
21:12recreational sports no kailangan busy no
21:15kailangan ma-destruct atong mind sa
21:18sikig overthink sa mga nagapa-stress sa
21:20atua. So recreational activities and
21:23sports no it's is a very big help para
21:27ma-reduce ang atang anxiety atong stress
21:30atong depression no so dako kay na
21:33siyang health okay so physical
21:36recreation gives you healthy outlets for
21:39emotions and energy. So I I know some
21:43people class na kapag stress sila or
21:46kaang emotionally exhausted sila they do
21:50sports kayto nila igawas tanan ilang
21:53kalagot no pwede nila ong mahimong
21:55outlet para ma-release nila tantanan ong
21:58tension na naasa ilang heart na sa ilang
22:01body and after that okay na sila ma okay
22:05na ilang mood mawala na ong exhaustion
22:08na ilahang na-feel no this can be a
22:10healthy outlet
22:12ang physical recreational activity.
22:14Okay? Instead of bottling up stress or
22:17frustration, channel it into movement.
22:20So 'yun ung sabi ko no. instead nga
22:22magsigitag mukmok sa kwarto ma ma ma ma
22:25ma ma ma ma-bottle up no kumbaga ma
22:27mapuno na ang atuang heart atong mind
22:31sigunahuna sa mga mga stress and
22:34problems na makaisip mga dili maayong
22:38bagay klas so instead ng anong buhaton
22:41why not channel it into movement no
22:44manglimpyo kag balay kung ka gustong
22:46maggawas balay ninyo mag um workout ka
22:50sa inyong balay Or kung gusto ka
22:52mag-exercise ka dito as gawas
22:53mag-jogging ka mag magdagdagan ka for 30
22:56minutes. Magpa-music ra ka 'di ba?
23:00Makalma na imong mind makalma pa imang
23:02body maging stronger pa no? So this
23:06builds emotional regulation skills and
23:09helps you process feelings in a positive
23:11way. So the more we move mang good class
23:15the more it builds no our emotional
23:18capacity. mas kabalo paano na to
23:20i-manage emotions paano na siya
23:23i-control ng d ma-overpower sa atong
23:25emotion nga um gamay lang na emotions na
23:28nafeel na wala na day so with that it
23:33helps us process no feelings in a
23:36positive way dili lang siya permin
23:38negative
23:40no recreation boost self-esteem and
23:43resilience every workout completed every
23:46game played builds confidence you learn
23:49to overcome challenges, bounce back from
23:51setbs and believe in your capabilities.
23:58So, collaborative team, physical
24:02challenge. So, class, kung if if you
24:05prefer to be alone, pwede rapod. But if
24:08you prefer to do physical activities
24:12with a team or with a group of friends,
24:15mas better no kay dako dako siya um
24:21impact no to someone because sometimes
24:24good class we are very indenial na ah I
24:27want to be alone dili ko gan mga
24:28kaistorya no pero deep inside maong need
24:33kailanganya kailangan maignan saong mga
24:36problems
24:37para makalmata. Sometimes you are just
24:40very indenial but really need people in
24:42our lives no very indenial andang
24:48dili kailangan dili nila ganahan
24:51magdawat
24:52sila ganan magdawat help from other
24:54people when in fact yun yung kailangan
24:57natin class. We just need to ask for
25:00help. No dili t mag-ulaw-ulaw. Kailangan
25:03natin ng tulong no. Do not do not
25:06deprive yourself no from asking help to
25:10other people.
25:11sa imoang families and friends. So
25:13kaning collaborative team physical
25:16challenge no it's a powerful tool for
25:20building essential life skills. So when
25:22you work together towards a common goal
25:25you develop communication,
25:28trust and cooperation. So this
25:30activities combine fitness with social
25:34connection. making exercise more
25:37enjoyable and memorable while
25:39strengthening bonds with your peers.
25:43So just remember class that the goal
25:45isn't just winning. It's supporting each
25:47other, communicating clearly and
25:50celebrating every team members
25:52contribution. Jump in, cheer loud and
25:55have a blast. No? So the purpose of
25:58collaborative team physical challenge
26:01class is dili lang magid madaog even sa
26:04mga sports no although our goal is to
26:07win pero ang pinaka pinakapanalo
26:10natin no is the after the aftermath of
26:15our of our activity no ba onong nag-gain
26:20after doing that sports no kabalo na
26:23mag-support sa ibang people
26:25maka-communicate na taong
26:28gina-celebrate na even the smallest
26:30achievement of our teammates ang
26:33pinakamas
26:34importante no mas importante in doing
26:38sports not only winning
26:40okay so
26:43dito sa gilid class what are the
26:46benefits no relay race with fun fitness
26:49station so ito yung mga pwede niyong
26:50gawin ah mag mag ano kayo mag-create
26:54kayo ng activities
26:55No na may mga relayrelay para ma
26:58ma-practice yung inyong teamwork and
27:01communication.
27:02No then pwede din kayong mag-perform ng
27:05group circuit. Yung sinabi ko kanina
27:07yung group circuit training para maskin
27:09kapoy ang circuit training at least
27:12lingawiapon siya no. Pwede ding
27:15cooperative obstacle course adventure
27:18kanang gid mo sa mga field trips or
27:21magjoin moog ka ng mga um course
27:25adventure no sa mga groups like hiking
27:29mag-ana mag-joinjoin mo or ka ng sa
27:33tawag ana mga retreat tapos pagdating
27:36doon sa area ninyo no na
27:40malapit sa forest maing ana na mga
27:42obstacle course Then pwede ra pod
27:45partner exercises building teamwork and
27:49trust
27:51kanang mga exercise class na um naakay
27:54kauban like pwede po sa workout or sa
27:57sports even sa sports pinakaeasyid ang
27:59sports no those are just collaborative
28:02team physical activities class that will
28:05help you no in distressing no para
28:09mawala ang stress makalimutan yung
28:11stress or even mapaka languang bodies.
28:14Okay.
28:18So take a moment class to think no
28:23naka-try na ba mo og team challenge?
28:26Pwedeng mga team building, pwedeng mga
28:30sports events, no? Or just a ka ng a
28:34random activity with your friends, no?
28:37So take a moment to think about your
28:39team experience.
28:41Reflecting on collaboration help us grow
28:44as teammates and individuals.
28:47So pwede mo mag-reflect
28:51as a whole no as a group as a teammate.
28:56Pwede mo magreflect kung ba ang
28:59naka-help sa inyo to grow as not only as
29:02individuals but also as a group. No? So
29:05meron tayong mga questions dito. How did
29:07working with others affect your
29:09experience? Did you feel more motivated,
29:12supported, or challenged? Think about
29:15the moments when teamwork made a
29:17difference in your performance. What did
29:19you learn about cooperation? Share your
29:22thoughts with a partner or write them in
29:24your journal? Remember, every team
29:27experience teaches us something
29:29valuable. So 'yan 'yung tatandaan natin
29:31class na lahat ng nai-experience natin
29:35with different teams. Team niyo man yan
29:38sa bahay, team bahay, team school, team
29:43um kababata or childhood friends or team
29:47ML friends man yan or kahit saang
29:49friends man yan. Lahat ng team class or
29:51lahat ng team experiences tinuturuan
29:54tayo ng
29:57something valuable sa life, no? That is
30:02to build relationship, positive
30:05relationship to other people. No, to
30:07build good communication with other
30:09people, to build trust with other people
30:12and also to know how to support another
30:17person without losing or without
30:20compromising yourself. ' ba? So lahat
30:23naman tayo may mga natututunan sa bawat
30:25grupo na nai-encounter natin sa life.
30:28Okay? So
30:31sometimes it's really good no to reflect
30:34on our actions and sa mga nae-experience
30:36natin sa life. So that
30:39meron tayong mga lessons no na mababaon
30:43even when we grow old.
30:49Okay. So isa-isahin natin yung mga
30:53diniscuss natin kanina no. Synthesizing
30:56fitness, mindfulness and recreation. So
30:59combine this elements for a complete
31:03approach to personal wellbeing. O sige
31:05daw yung mga diniscuss natin kanina
31:08about fitness, about mindfulness and
31:11recreation, pwede pala natin siyang um
31:14gawin class ng isahan.
31:17No isahang approach para mas
31:22maimprove natin yung ating personal
31:24wellbeing.
31:26So we can start with aerobic exercise.
31:29Pwede ka diyan mag-jogging, mag-cycling
31:32or mag-swimming no? 3 to four times
31:35weekly to boost cardiovascular health
31:37and endurance. So 3 to four times pwede
31:40ka mag-walking para mas dali walking.
31:43Thenerobic training.
31:46Along with your jogging era, pwede kang
31:49mag-add ng strength training or HIIT 2
31:54to three times. Ang hiit classes are
31:57these are highly intense na mga um
32:02trainings or activities
32:04like mga ano class mga pushup mga
32:09burpies mountain climbing an ma na siya
32:12draa pwede na siya ibutang no so pwede
32:14niyo siyang isabay sa jogging let's say
32:16nag-jog ka for 30 minutes after you jog
32:1830 minutes mag-perform ka ng strength
32:22training ah para at least complete No?
32:25Cardio and muscle training. And then
32:28after that, pwede kang mag-daily
32:31mindfulness, no? Practice box breathing
32:35or meditation for 5 to 10 minutes daily
32:38to reduce stress and improve focus. So
32:42after n mo kunyari magjog warm up tapos
32:44nag-jogging ka. After jogging
32:47nag-strength training ka for muscles.
32:49And then after that mag-cool down ka no?
32:52Eh mag-cool down sa imong activities.
32:54After cool down, dito ka magm
32:56mindfulness activities. Magmeditate ka
32:59for 5 to 10 minutes para at least no at
33:01least after the cool down continuous ang
33:05shifting sa atong body from
33:08mataas na intensity to calmer body.
33:12Ba pwede siya isa class and the next
33:16rest and recover. So after you have done
33:19all of these activities aerobic,
33:21anaerobic and mindfulness activity you
33:23have to rest and to recover. Schedule 7
33:27to 9 hours of sleep. 7 to 9 hours of
33:31sleep class ha tulog dili kay 7 to 9
33:34hours mata ka. Okay or 24 hours mata no
33:38you have to sleep for at least 7 to 9
33:41hours no for active recovery days
33:44paraild
33:46mga muscles mgaildong
33:52body no so you have to allow yourself to
33:56rest good and to recover dili pwedeng 24
33:59hours sige na lang kag exercise
34:02and then of course by doing all of is
34:05you have to
34:09perform balance nutrition. Kailangan no
34:12para dili maging useless tanong mga
34:14pag-exercise exercise you also have to
34:18consider a balance nutrition no fuel
34:21your body with whole foods protein like
34:25mga chicken meat no fish meat pork or
34:30any meat good class. Tapos fiber, mga
34:32fruits and veggies and of course plenty
34:37of water. Maun ang pinakaimportante ang
34:41tubig dili kay sige og coke.
34:43Nag-exercise sagika ka pero after ana
34:45coke map ng bugnaw ay kalami no. And
34:49then after that, after the ano pwede na
34:52natin isabay araw-araw ang social
34:54recreation. So you can join team sports
34:57or group activities to build friendships
34:59and boost mental health. So right now
35:01class pine-perform
35:03uh namin to ng mga teachers no by
35:07playing pickle ball every afternoon. So
35:10maganda yun to build friendship no to
35:12build of course um collaboration din yan
35:15sa mga co-teachers namin ganon. And it
35:18also boost our mental health and our
35:20energy lalo na yung mood namin no. So
35:23lahat ng yan class pwede natin siyang
35:25i-perform ng sabay-sabay. As long as
35:27tama lang yung pag-schedule natin, tama
35:29lang yung pag-set natin na dili ra
35:32ma-exhaust ang atuang body. Okay.
35:39So now um
35:43your task is to create your personal
35:45wellbeing plan, no? So while you are in
35:48your house or in your homes, pwede
35:50kayong mag-create ng personal wellbeing
35:53plan ninyo. Same ong mga gipangbanggit
35:55na ko kanina no. You just have to
35:58consider ano ba iyung mga exercise
36:00choices ninyo no? What do you prefer na
36:03mga exercise? Anong mga types of
36:05exercise ang gina-enjoy ninyo, no?
36:08Pwedeng running, pwede walking,
36:11swimming, dancing, or any type of
36:13sports. As long as gusto ninyo siya
36:16ginabuhat ninyo ng dili ng napugustra mo
36:18no. Mag-pick kayo ng activities na
36:21ma-excite mo na ma-enjoy ninyo. No and
36:25then pwede ninyo pwede mong mag choose
36:29two to three exercises na gagawin ninyo
36:31regularly. And then after choosing,
36:34proceed ka sa mindfulness practice. O
36:37ano ba 'yung mga mindfulness practice na
36:39ginagawa natin daily? Pwede kayong
36:42mag-meditation.
36:43Pwedeng mag-yoga, pwedeng ka
36:46mag-breeting exercise, no? Or um
36:50anything na makapalma sa inyo mind. And
36:53then
36:55yun, social activities na um preferred
37:00din ninyo. Ano ba yung mga kino-consider
37:02ninyo na social activities? No sports or
37:07kaang hanging with friends, no? Playing
37:10with friends or whatever. kung ano yung
37:13prefer ninyo na ma-enjoy ginyo siya. So
37:16very important class no in in creating
37:18your personal wellbeing you have to
37:21consider something that you enjoy
37:25pinaka-consider something that you enjoy
37:27kay kung mamili mang ka things ng dili
37:31mo gina-enjoy kadali lang mo na buhaton
37:34class dili na siya panglong term it's
37:35because you do not like what you're
37:37doing you're not enjoying no with the
37:41things that you're doing maang pag
37:44mag-create ka personal wellbeing
37:46wellbeing plan mo dapat it is something
37:50that you enjoy good kay ba kung ma-enjoy
37:52ka sa isa ka bagay ulit-ulitin mo g mo
37:54si buhat ulit-ulitin mo g mo siperform
37:57so yun yung pinaka-consider ninyo okay
38:01okay
38:05health routines and career productivity
38:08so building healthy habits now sets you
38:12up for future career Excess regular
38:16exercise and mindfulness practices
38:18directly improve your concentration,
38:21energy levels and stress management
38:24abilities. So that's the purpose of life
38:26and career skills. Dili lang nag-focus
38:29class sa mga life skills or physical
38:31skills na ma-gain nao. No. The purpose
38:34of all of this is for you to prepare
38:37yourselves to become healthy and
38:40productive in the future kapag naan mo
38:43career. So building healthy habits today
38:48no
38:49you will harvest that in the future
38:52kamurapon ang mag anoana class
38:54magbenefit kung healthy inyong lawas
38:56karon bata pa mo healthy ng adult
39:00inyoang kauban pagdako ninyo no you will
39:05you will harvest noapon ang mag-enjoy sa
39:09tanang benefits
39:11inyoang pagbuhaton
39:14Okay. So, key benefits for your future.
39:18You will have a sharper focus during
39:21task. Sustained energy throughout the
39:23day, better stress resilience, improved
39:27problem solving, and greater confidence
39:29in high pressure situations.
39:35Okay. Just remember class that your
39:38health is always good na class. Your
39:42greatest wealth. Dili ang money, dili
39:45ang career, dili ang profession, no?
39:48Dili ang mga achievements ninyo ang
39:50inyong greatest wealth. It will always
39:53be your health no kay wala manos tanan
39:57ang kwarta, ang good profession, ang
39:59good career kung dili ka healthy kung
40:01namatay ragyapon kag sayo so useless ang
40:03siya tanan. So your health will always
40:06be your greatest wealth. So dapat maon
40:08niyong pinakaalagaan ang inyong health.
40:11Okay. So today we have learned about
40:14fitness, mindfulness and recreation. Now
40:18it's time to take action. Committing to
40:21one small change can transform your
40:23energy, focus and happiness. So starting
40:27today class, i-try ninyo class. I-try
40:30ninyo doing this activities
40:33no? Small actions, no? Big ang iyahang
40:37impact. So maski hinay-hinay lang class
40:40at least naamoy ka ng kaang gina-try
40:43everyday. Okay? So this are some of the
40:47reflection questions na pwede ninyo
40:50buhaton after watching this video. What
40:54is one new healthy habits you will start
40:57this week? Let's say si ma'am, anong one
41:00new healthy habit ko na isa-start ko
41:02this week? Hindi na ako iinom ng soft
41:05drinks. O yan ha. Easy lang na dili na
41:08ako mag-inom mag soft drinks. Maon akong
41:10pinakaunang gagawin na healthy habit na
41:13isa-start ko this week. Think about
41:15exercise, breathing techniques or
41:17joining a sport. Oh I am joining my
41:22co-teachers and playing pickle ball
41:24every afternoon. Ah maa na akong
41:27buhaton. W na akong buhaton for this
41:29week. Ma akong first na task no or goal
41:33for this week. Dili na ako mag-inom
41:34mag-soft drinks and I will join my
41:37co-teachers in playing pickle ball every
41:40afternoon. Your challenge, make a
41:43commitment today. Whether it's 10
41:45minutes of movement, daily box,
41:48breathing or joining a team, start
41:50small, stay consistent and watch
41:52yourself grow stronger. So
41:56lahat ng yan class will be useless kung
41:59dili n mo consistently buhaton, no? Yes.
42:03Maayo kay ka magbat magperform sports.
42:06Um, dili ka tamad mag-exercise.
42:09Pero hanod day one of one lang ka. So
42:12useless giapon. You have to be
42:14consistent. You have to do it everyday
42:18no para makita n mo ang progress, makita
42:20n mo ang improvements. Okay?
42:25So that's the end of our discussion. I
42:28hope na naintindihan niyo yung mga
42:31diniscuss ni ma'am Gwen and I really do
42:34hope na magkaroon kayo ng reflection
42:36time no na i-consider yung mga task na
42:41diniscuss natin kanina. And also I
42:44really hope and pray na you will also
42:47consider yourself
42:49in trying
42:52some of the exercises na na-mention and
42:54gawin niyo siya everyday for at least 10
42:56minutes para at least no nag-move atong
42:59body ba remember
43:03the more you move the more nga naga fade
43:08away ang mga stress anxietyes na
43:12nae-experience natin
43:15Thank you so much for listening
43:16everyone. I hope na nataposyoung video
43:19natin and may mga
43:22thank you and God bless everyone. If you
43:24have any questions, do not hit to
43:27message me our GC. Thank you and God
43:29bless everyone.

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