Fitness for Lifelong Learning Through Electronic Exploration

Establishing Lesson Purpose

Letter Mix-Up

Instructions: Look carefully at the image provided in the module. Right beside the image, you will see a set of jumbled letters. Rearrange the letters and TYPE ALL YOUR ANSWERS in the box before pressing SUBMIT. Don’t forget to take a screenshot after completing the activity.
(Panuto: Tingnang mabuti ang larawan na nasa module. Sa gilid ng larawan, makikita mo ang mga magkahalong letra. Ayusin ang mga ito at ITYPE LAHAT NG SAGOT sa kahon bago i-SUBMIT. Huwag kalimutang mag-screenshot pagkatapos sagutan ang gawain.)
GRDSU
RDUG BUEAS
RUGD SUMIES
GURD NEDCPEDEEND

Introducing Content

A. Activity: “Complete the Table”

Instructions: Fill in the table below by writing the habit mentioned in the riddles and its importance to health.

Riddle No. Healthy Habit Why is it important?
1 Eating Fruits (Apple)
2 Drinking Water
3 Sleeping Enough
4 Exercising
5 Managing Stress
B. Activity: “Rank the Habits”

Instructions: Rank the five habits from 1 (most important for you right now) to 5 (least important for you right now). After ranking, write 2–3 sentences explaining why you chose your top habit.

Developing Understanding

Healthy Lifestyle

A healthy lifestyle refers to making conscious choices every day that contribute to physical, mental, and emotional well-being. It is not limited to avoiding illness but focuses on maintaining balance and vitality in daily life. This includes eating nutritious foods, staying physically active, having enough sleep, and practicing stress management. By adopting healthy habits, individuals can improve their overall quality of life and prevent long-term health risks.

Components of a Healthy Lifestyle

  • Balanced diet and proper nutrition: Eating a variety of foods rich in vitamins, minerals, and essential nutrients helps fuel the body and supports growth and repair.
  • Regular physical activity: Exercise strengthens the heart, muscles, and bones while improving endurance, flexibility, and coordination.
  • Adequate sleep: Resting 7–9 hours every night allows the body to recharge, supports memory, and enhances concentration.
  • Good personal hygiene: Proper hygiene practices such as handwashing and dental care help prevent infections and diseases.
  • Stress management and relaxation: Taking time for hobbies, meditation, or simple breathing exercises lowers stress and improves emotional well-being.
  • Avoiding harmful habits: Limiting or avoiding smoking, excessive alcohol, and junk food reduces the risk of chronic diseases.

Benefits of a Healthy Lifestyle

  • Stronger immune system: Healthy eating and exercise boost the body’s defense against illnesses.
  • Better focus and productivity: Proper rest and nutrition improve mental clarity and efficiency in studies and work.
  • Improved mood and mental health: Exercise and good sleep reduce anxiety and depression while promoting positive feelings.
  • Reduced risk of chronic diseases: A balanced lifestyle lowers the chances of developing diabetes, heart disease, and obesity.
  • Enhanced physical performance: Energy and stamina improve, making daily tasks and sports easier and more enjoyable.
  • Longer and healthier life: Consistent healthy choices add quality years to life, supporting independence and vitality even in old age.

Healthy Habits to Practice Daily

  • Eat fruits and vegetables: These provide essential vitamins, minerals, and fiber that protect the body from diseases.
  • Drink enough water: Staying hydrated helps regulate body temperature, improves digestion, and prevents fatigue.
  • Get 7–9 hours of sleep: Adequate sleep supports brain function, boosts mood, and restores energy levels.
  • Exercise regularly: Engaging in at least 30 minutes of moderate physical activity daily strengthens the body and prevents weight gain.
  • Practice mindfulness or relaxation: Techniques such as meditation, journaling, or deep breathing help manage stress.
  • Stay socially connected: Healthy relationships with family and friends provide emotional support and reduce loneliness.

Healthy Lifestyle and Sports

A healthy lifestyle creates the foundation for active participation in sports. When individuals eat well, sleep properly, and stay fit, they improve their endurance, strength, and concentration—qualities that are essential in sports performance. Sports, in turn, reinforce these habits by encouraging discipline, teamwork, and perseverance.

Application of Safety Precaution

Activity: “Safe and Healthy Checklist”

Instructions: Read each scenario carefully. Write the correct safety precaution that should be practiced to maintain a healthy lifestyle.

(Tagalog: Basahin nang mabuti ang bawat sitwasyon. Isulat ang tamang pag-iingat na dapat gawin upang mapanatili ang malusog na pamumuhay.)

Scenario Safety Precaution
Eating Fruits/Vegetables
Doing Exercise
Sleeping and Resting
Managing Stress
Drinking Water
Personal Hygiene

Fulfillment of Activity

Activity: “My Healthy and Safe Daily Plan”

Instructions: Using the checklist you created in Part 1, design your one-day healthy lifestyle plan. Include your meals, exercise, sleep schedule, and stress-relief activity. Be sure to apply safety precautions in each.

(Panuto: Gamitin ang checklist na ginawa mo sa Bahagi 1 upang bumuo ng isang planong pang-isang araw na malusog na pamumuhay. Isama ang iyong pagkain, ehersisyo, oras ng pagtulog, at gawain para maibsan ang stress. Siguraduhin na may pag-iingat na kasama sa bawat isa.)

My Healthy and Safe Daily Plan
  • Meals:
  • Exercise:
  • Sleep Schedule:
  • Stress-relief Activity:
References:

World Health Organization (WHO). (2020). Healthy diet. https://www.who.int
Centers for Disease Control and Prevention (CDC). (2021). Benefits of Physical Activity. https://www.cdc.gov
National Sleep Foundation. (2021). How much sleep do we really need? https://www.sleepfoundation.org
American Heart Association (AHA). (2020). Healthy Living. https://www.heart.org
Mayo Clinic. (2021). Stress management. https://www.mayoclinic.org

Evaluating Learning

Quiz on Healthy Lifestyle

Multiple Choice (1–5)
  1. A healthy lifestyle is mainly about:
    1. Avoiding illness only
    2. Making conscious choices for overall well-being
    3. Doing sports alone
    4. Sleeping more than 12 hours daily
  2. Which of the following is NOT a component of a healthy lifestyle?
    1. Balanced diet
    2. Regular physical activity
    3. Stress management
    4. Skipping meals
  3. How many hours of sleep are recommended for most people to stay healthy?
    1. 4–5 hours
    2. 5–6 hours
    3. 7–9 hours
    4. 10–12 hours
  4. Which benefit of a healthy lifestyle improves focus and efficiency in work or study?
    1. Stronger immune system
    2. Better focus and productivity
    3. Improved mood and mental health
    4. Enhanced physical performance
  5. Which daily habit helps regulate body temperature, improves digestion, and prevents fatigue?
    1. Exercising regularly
    2. Drinking enough water
    3. Sleeping more
    4. Eating more junk food
True or False (6–8)
  1. Practicing good personal hygiene helps prevent infections and diseases.
  2. Regular exercise has no effect on heart and muscle strength.
  3. Staying socially connected with family and friends contributes to emotional well-being.
Short Answer (9–10)
  1. Give two examples of harmful habits that should be avoided to maintain a healthy lifestyle.
  2. How does a healthy lifestyle support sports participation?