Lesson video

Hi there, welcome to your lesson.

Today's lesson is on "Physical, mental and social health, fitness, and wellbeing," and it's part of the "Health, fitness, and wellbeing" unit.

My name is Ms. Hakin, and I'm looking forward to being your teacher today.

So by the end of today's lesson, I'm hoping that we can all explain the physical, mental, and social benefits of exercise and discuss the relationship between health and fitness.

Our key words today include health, which is a state of complete physical, mental, and social wellbeing and not merely the absence of disease or infirmity.

Sometimes people think that just because you are not ill or you don't have an injury that you are healthy, but that's not totally true, because we have to look at all aspects of our health.

Fitness is the ability to meet or cope with the demand of the environment.

Physical health is that all body systems are working well, free from illness and injury, and there is an ability to carry out everyday tasks easily without any problems. So everyday tasks are things like walking up the stairs or carrying the shopping.

Mental health means you can cope with normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.

And social health is a basic human needs are being met, food, shelter, and clothing, and the individual has friendship and support, some value in society and is socially active, and has little stress in social circumstances.

This lesson is split into four different parts.

In the first part, we're going to explain the physical health benefits of exercise, and in the second part, we're going to explain the mental health benefits of exercise.

In the third part, we're going to talk about the social health benefits of exercise.

And in the final part of today's lesson, we're going to explain the benefits of fitness on our wellbeing.

Let's get started.

So good health refers to a complete state of physical wellbeing, mental wellbeing, and social wellbeing.

Jun mentions that being free of disease doesn't necessarily mean a person is truly healthy.

Do you agree with Jun? You may want to pause a video now and discuss this with someone else.

So what is physical health? Physical health is a condition of the body, how well the organs function, and how you feel and move, how well you are able to physically move your body, and it's how well your body functions with all the organs inside it.

Good physical health often links to healthy lifestyle choices like a healthy diet, the right amount of sleep, and enough exercise.

Taking part in regular exercise has lots physical health benefits.

Often people are easily able to associate exercise with our physical health benefits 'cause it's often the one we see.

So these can include improving heart function, improving overall efficiency of the body systems, reducing the risk of some illnesses, improves ability to do everyday tasks, and it helps to avoid obesity.

So those are the common reasons why people might use exercise to help gain better physical health.

Let's have a go to check: True or false? Good health means being free from disease.

That's false, can you tell me why? Good health refers to a state of complete physical, mental, and social wellbeing.

Being free from disease refers only to physical wellbeing, and we need to talk about mental and social wellbeing as well.

So training puts strain on the heart, and this causes it to get bigger, stronger, and more efficient.

This is called cardiac hypertrophy, and this is an example of a benefit of exercise on our physical wellbeing, our heart becomes stronger.

The heart can contract with more force and hence eject more blood per beat.

This results in an increased stroke volume and improves overall function of the heart.

So one of the physical benefits of exercise is that our heart becomes stronger through cardiac hypertrophy, and it means our heart can pump more blood per beat as a result, and then that can lead to things like lower resting heart rate as well.

So it's really beneficial for us for our physical health that we are doing exercise to improve our heart function.

Regular exercise can also improve the efficiency of the body systems. For example, you may have remembered looking at this, when you studied exam one, but for example with the skeletal system, regular exercises helps to increase bone density and flexibility.

For the muscular system, regular exercise increases muscular strength and muscular endurance, and improve speed.

For the cardiovascular system, we've already mentioned that cardiac hypertrophy improves as a result of regular exercising.

But also as a result of cardiac hypertrophy, we also get a lower resting heart rate and more capillarization, which means gaseous exchange can happen more effectively from the alveoli into the cardiovascular system.

For the respiratory system, like we've just said, it increases gaseous exchange.

More gas can efficiently travel from the lungs into our body so we can have a higher amount of gaseous exchange.

More efficient respiratory muscles, so our intercostal muscles and our diaphragm, are able to become stronger and work more efficiently, getting air in and out of our body, and we improve our cardiovascular endurance.

So our stamina improves as a result of regular exercise.

And that is a benefit, a physical benefit of exercise on our body.

Regular exercise can also reduce health risks.

For example, it can reduce things like coronary heart disease, obesity, type 2 diabetes, high blood pressure, and hypertension.

It's also believed that someone who regularly exercises is likely to recover from illness or injury quicker than someone who doesn't exercise.

So these are all examples of physical benefits of exercise that contribute towards our health.

As a result of increased physical health, everyday tasks become easier.

And Jun's asked, "Can you think of any everyday tasks that might become easier by having increased physical health?" You might have said things like carrying the shopping, or bending down to do the gardening, or walking upstairs.

Someone that didn't have good physical health might really struggle and walk slowly, or might be very out of breath if they have to walk upstairs.

Running for a bus might be hard if you don't have good physical health, or lifting up your children.

Again, it's important that we're able to do everyday tasks easily and the better our physical health is, the better we can complete those everyday tasks without problems. Obesity is a term used to describe people with a large fat content caused by an imbalance of calories consumed to energy expenditure.

So if someone is taking in more calories, eating more calories and drinking more calories than the energy they're using, they're going to end up putting on weight.

And if someone is taking vastly more calories in than they're using the energy of, then they're going to end up becoming obese where they have a really high percentage of body fat on their body.

So obesity can be defined as a body mass index, or BMI, of over 30 or over 20% above standard weight for height ratio.

Being obese can cause serious health issues.

Obviously the bigger a person is, the more pressure they're putting on their organs.

So the heart has to work extra hard to get blood all the way around a bigger body, so therefore it's under a lot more pressure, which is why people that have obesity are more likely to have high blood pressure, for example.

It also puts a lot of pressure on your joints.

So if you think about your knee and ankle joints.

If they're having to carry a lot more weight, then they're at risk of becoming damaged and injured, and doing sport or activities that involve physical movements may be even harder and cause pain.

But taking part in regular exercise can lower the risk of obesity.

So again, using more energy and using up the calories, and doing exercise to make more energy, to create more energy, means you are able to avoid becoming obese, and potentially negatively impacting your physically health.

Okay, let's have a go to question.

Which is a physical health benefit of exercise? Is it A: increased confidence about lifting weights? Is it B: going running helps to relieve stress? Is it C: exercising with friends is fun? Or is it D: swimming helps to lose weight? That's right, the physical health benefit to exercise would be swimming helps to lose weight, so losing weight is a physical health benefit.

Whereas increasing confidence and relieving stress would be a mental health benefit, and exercising with friends for fun is a social health benefit.

And the question asked for physical health benefit, so well done if you got that right.

Okay, now it's your turn to have a go to practise.

"Alan is a 36-year-old man.

He spends most of his day sat down, leading a sedentary lifestyle." Sedentary just means sat down for long portions of the day.

So not very physical, not much activity, not much exercise in his day, he's sat down most of the day.

So yeah, "Alan is a 36-year-old man.

He spends most of his day sat down leading us a sedentary lifestyle at work and currently doesn't do any exercise, but would like to start going to the gym.

Explain the physical health benefits for Alan if he went to the gym." You may wish to pause a video now to give you time to write down those physical health benefits.

Okay, so you're asked to explain the physical health benefits for Alan if he went to the gym.

You may have said something along these lines: If Alan begins going to the gym, he could significantly improve his components of fitness such as cardiovascular endurance, strength, and flexibility.

By engaging in regular exercise, Alan will enhance his overall health, increasing his energy levels, building muscle, and supporting his ability to handle physical tasks.

You may have touched upon some examples of everyday tasks that he might now find easier.

In addition, regular gym workouts can help Alan reduce health risks associated with a sedentary lifestyle such as heart disease, obesity, and high blood pressure.

So you might have mentioned some of the health risks that Alan might be facing if he doesn't start exercising.

Well done if you put something along those lines.

We are now moving on to the second part of today's lesson.

We're going to look at explaining the mental health benefits of exercise.

So what is mental health? Mental health is how someone thinks and feels, and how well they can cope with the ups and the downs of life.

People with good mental health are in control of their emotions and can deal with challenges even if they are tricky or hard.

Mental health, Izzy, yes, can sometimes be called emotional health.

So mental health and emotional health are the same type of thing.

Taking part in physical activity and sport can improve mental health by: relieving stress and tension, releasing a feel-good hormone, and helping us to control our emotions.

Let's look at those in a little bit more detail.

Before we do though, let's check our understanding of mental health.

So true or false? People with good mental health are able to control their emotions.

It's true, can you tell me why? People with good mental health are able to control their emotions and deal with challenges more effectively? So well done If you remembered that mental health enables people to control their emotion.

People with good mental health, sorry, are able to control their emotions a little bit better.

How do you feel emotionally after you take part in physical activity? Do you feel good? Do you feel happy? Do you feel angry? Do you feel sad? Most people take part in physical activity to feel good and have fun because they enjoy physical activity? When people exercise, a feel-good chemical called serotonin is released in the body, and that's sometimes why even if we've had a really bad day but we go to play some sport or go to the gym and exercise, afterwards, we feel a lot better because of the release of serotonin that happens as a result of taking part in exercise.

Physical activities can be a distraction from problems or stress caused by everyday life.

When we exercise, the brain produces endorphins that again are a feel-good, natural chemical, that makes us feel good and happier.

Can you think of some of the things that may be stressful? Izzy has mentioned that exercise helps her cope when things in life are tough.

What might you find tough that exercise could help you with? Okay, let's have a go to question.

Which chemicals are known as feel-good hormones that are released during exercise? Is it A: serotonin? Is it B: cortisol? Is it C: adrenaline.

Or is it D: endorphins? That's right, it's serotonin, is the correct answer, and also endorphins is the correct answer.

So well done if you've got both of those.

Okay, exercise often provides both a physical and mental challenge and completing challenges helps someone to improve their self-esteem, confidence, and feel good about themselves.

Can you think of any physical or psychological challenges in sport? "There are lots," as Izzy has explained one here, "One example is completing a marathon.

Running 26.

2 miles is physically very tough but also psychologically very challenging to keep going for the whole distance.

However, imagine how you would feel if you completed it!" So in sport, there are a lot of challenges, and sometimes it can just be actually getting up and going to the gym in the first place can be quite a challenge.

Or joining a new team can be a psychological as well as physical challenge, and therefore, exercise can often help improve self-esteem and self-confidence by overcoming these harder challenges and being successful.

Let's have a go to check.

Which is not a mental health benefit to exercise? A: reducing stress.

B: improve body composition.

C: more able to control emotions.

Or D: releases a feel-good hormone.

It's B: improved body composition.

Improved body composition, so the amount of fat or muscle you have on your body is a physical health benefit, not a mental health benefit.

So well done if you spotted that.

Now it's your turn to have a go to practise.

"Ava is part of the school hockey team.

Today, she's feeling really stressed because she didn't do very well in a maths test.

She has told the PE teacher she doesn't want to play in the hockey match.

Explain why playing in the hockey match might help Ava's mental health." Okay, so you were asked to explain why playing in a hockey match might help Ava's mental health, and you might have said something along these lines: Physical activity releases feel-good hormones like endorphins, so playing the hockey game may make her feel better.

By focusing on the game, Ava can take her mind off the stress of the test and let go of some of the worries she's been holding onto.

Participating in the match could boost Ava's self-esteem and confidence, especially if she performs well or enjoys her time on the field.

Overcoming the stress of the test and still playing hockey could help develop her resilience to control her emotions better when things are tough.

So well done if you've mentioned about the feel-good hormones, about her being able to control her emotions and control her worry and her stress, and the fact that it would help her to relieve that stress and tension from the maths test earlier in the day.

Well done if you put something along those lines.

We are now moving on to the third part of today's lesson where we are going to explain the social health benefits of exercise.

So "What is social health?", Aisha asks.

Well, social health is the ability to interact with others, adapt to social situations, and form relations to feel a sense of belonging.

Taking part in physical activity in sport can help improve social health by improving cooperation, developing teamwork skills, having essential human needs such as food, shelter, and clothing met, and developing friendships.

Okay, let's have a check on our understanding of social health.

So which student is describing social health? Is it A: Aisha? Aisha exercises to be able to cope with the ups and downs of life.

Is it B: Jun? He exercises to keep free from disease.

Or is it C: Izzy? She exercises to meet and interact with others.

Yeah, it's Izzy.

Izzy is exercising to meet and interacting with others, so she meets for social health benefits.

Whereas Aisha meets for mental health benefits, and Jun takes part in physical activity for physical health benefits.

Well done if you got that right.

So many sports and physical activities are done with other people.

Working in groups or teams regularly, and sometimes in challenging situations, can help to improve our cooperation and teamwork skills, because we develop things like communication, active listening, trust, and compromise.

So sport is a really good way to develop your ability to build relationships with other people.

And sometimes that can be in quite challenging situations.

Perhaps you're losing a game by a lot and you need to work really closely with your team rather than just getting crossed with everyone and feeling like it's all about you and your performance.

It's working together as a team in order to play the best you can.

Being part of a team or club gives someone a sense of belonging and helps to improve their social health.

So often being part of a club team doesn't just mean playing sport with those people.

It can mean other things like Aisha explains here.

It could involve friendships, socialising out of training, travelling together, or attending awards evening together.

If you think about who your friends are, probably a lot of your friends you may have met playing sport.

I know that now that I'm older, a lot of my friends I've met throughout the years are from the sports that I used to play when I was younger.

And that is a common theme as well is that often, it's not just the actual sport, but it is socialising outside of that sport that helps you really build those friendships and improve your social health.

Taking part in physical activities that you enjoy also helps you meet people with similar interests who you may not have met before.

Therefore, taking part in sport and physical activity helps to build and develop friendships and socially mix with other people face to face.

So again, sometimes at school, you might be putting classes with people, and you might not have the opportunity to mix with people that you have similar interests with.

Whereas if you join a local club, say you join a cricket club with other people who enjoy playing cricket, then you automatically meet people that are similar to you that like cricket, like being active, and you can form relationships with people that are of a similar mindset to you.

And also in this day and age, it's quite easy to make online friends, or speak to people online, whereas sport and exercise provides that opportunity for people to actually mix face-to-face and have friendships and interactions face-to-face through exercise.

So that's another social health benefit of exercise.

Let's have a go to check.

Which is a social health benefit to exercise? Is it A: improved cooperation? Is it B: improved body composition? Is it C: improved aesthetic appreciation? Or is it D: improved self-confidence? That's right, it's A: improved cooperation.

So improving skills like active listening, trust, and compromise are all part of improving cooperation which can be definitely seen when we exercise or play sport with other people.

So well done if you got that right.

Okay, now it's your turn for a practise task.

For the first part of the task, I'd like you to list one social health benefit of taking part in sport.

And for the second part of the task, I'd like you for a sport of your choice to describe two other social health benefits of taking part.

You may wish to pause the video in order to give yourself time to write the answer.

Okay, for the first part of the task, you are asked to list one social health benefit of taking part in sport.

You might have said: Improving cooperation, and developing teamwork skills, having essential human needs such as food, shelter, and clothing met, or developing friendships.

Those could have been any of your examples there.

For the second part, you are asked: For a sport of your choice, describe two other social health benefits of taking part.

You may have included, "In basketball, there are numerous social benefits to taking part.

The sport requires strong cooperation and teamwork skills as players must communicate and work closely with one another to achieve their goals." A good example there that they've put in the word communicate as that is an example of cooperation skills and teamwork skills that a basketball player would need.

"As friendships form on court, players gain a supportive community, helping them feel valued and included.

Also, learning to compete with a positive attitude, whether it's winning or losing, encourages respect and resilience and teaches players how to handle success and setbacks constructively." So again, included feeling that sense of belonging as part of the team and feeling valued.

So well done if you put something along those lines, and really made it relevant to the sport that you were talking about.

Okay, we are now moving on to the final part of today's lesson where we're going to explain the benefits of fitness and wellbeing.

So fitness is the ability to meet the demands of the environment, and wellbeing can be defined as a sense of being comfortable, healthy, or happy.

But how can fitness positively contribute to your wellbeing? That's what Aisha's has asked.

So taking part in regular exercise can improve all aspects of fitness.

It reduces the chance of injury and can aid in a physical ability to work.

So we've said that regular exercise can improve all components of fitness, but can you remember the 10 components of fitness? I'm hoping you can.

We have muscular endurance or dynamic strength, cardiovascular endurance, strength, maximal static strength, agility, coordination, speed, balance, power or explosive strength, reaction time, and flexibility.

Well done if you remembered all of the components of fitness.

"As regular exercise improves efficiency of the body systems, it supports physical fitness by reducing the risk of injuries.

For examples, as the bones become stronger through regular training, they are less likely to break." So it's important that we maintain our fitness and keep our fitness up to avoid getting any damage to our physical health, so to avoid any of those health risks that might happen.

So taking part in regular exercise and improving fitness supports people being able to take part in physical jobs where they may be on their feet all day.

I wonder if you can think of any examples of jobs where people may be on their feet all day.

Let's have a go to check: True or false? Improved fitness can help you live a longer life.

It's true, can you tell me why? So fitness can improve physical, mental, and social wellbeing, which can increase longevity.

Longevity means the amount of time you live.

So yes, improved fitness can help you live a longer life.

Okay, let's have a go to practise task.

"Dane is a builder.

He doesn't do any exercise and doesn't see the point in developing his fitness.

Explain to Dane why developing his fitness may benefit him." You may wish to pause a video now to give yourself time to answer the question.

Explain to Dane while developing his fitness may benefit him.

Let's see if you put something along these lines: By developing his fitness at the gym, for example, Dane would improve different components of fitness that can make his job easier.

For example, improving his muscular strength, which would make moving equipment when he was a builder a lot easier.

Developing his fitness will also reduce a chance of injury at work such as a bad back.

This will mean he will less likely be in pain or miss work.

And finally, developing his fitness will make it easier for him to be on his feet all day at work without feeling really tired.

So there are many benefits to Dane, in developing his fitness.

Well done if you put something along those lines.

Okay, that gives us just enough time to summarise today's lesson.

So taking part in regular physical activity can improve health, not just physical health, but mental and social health as well.

So exercise can improve physical health by improving heart function, improving efficiency of the body systems, reducing the risk of some illnesses, making the ability to do everyday tasks easier, avoiding obesity.

It helps to improve mental health by relieving stress and tension, and releasing a feel-good hormone of serotonin, to help people control their emotions better.

So doing regular exercise improves mental health by giving more ability to cope with and control emotions.

Exercise helps to improve social health by developing cooperation and teamwork skills, developing friendships, and ensuring that essential human needs such as food, shelter, and clothing are met.

Fitness can also have a positive impact on wellbeing, and by developing fitness, it improves all components of fitness.

It helps to reduce the chance of injury and it improves the physical ability to work, particularly with manual labour jobs and jobs where people might be on their feet all day.

Well done today.

I hope you've enjoyed learning about all the physical, mental, and social health benefits to exercise and physical activity.

I'll see you again soon.