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An inquiry into the interconnectedness of human-made systems and communities; the structure and function of organizations; societal decision-making; economic activities and their impact on humankind.

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Doing more exercises. Because it makes us healthier and it is actually really fun to do sports. So if i talk about it people will enjoy and do more exercises. I chose this topic because people now like to play games online or to lazy to exercise and they are not as active as they were and i want people to have a healthier lifestyle by being healthy and doing exercises.

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Phrase: Societal decision-making Connection: The connection of exercising and societal decision-making is because as a group we need to agree on what exercise we should do and how often we should do it.

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-I know that exercising makes us healthy
-I know that there is a lot of different kind of exercises
-I know that exercise can relieve stress
-I know that exercise can be used in diet

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-I wonder how often that we should do exercises?
-I wonder how many exercises there are?
-I wonder what nutrition we get from exercising?
-I am curious about the techniques to do all the exercises?
-I wonder how effective is it in doing a diet?
-Why are people lazy to do exercises?
-Why do people hate exercising?
-Are people to busy to do exercises?

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-I can try to answer the questions by searching the web
-I can try to ask sports experts like coaches, athletes, and more professionals that know sports and has played sports before.

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Global:
1.https://www.lovetoknowhealth.com/fitness/risks-of-not-exercising
2.https://www.eatthis.com/side-effects-not-exercising/
3.https://medlineplus.gov/healthrisksofaninactivelifestyle.html
Local:
4.https://www.beritasatu.com/kesehatan/329610/4-dari-5-orang-indonesia-malas-berolahraga

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Fewer than 5 percent of adults engage in minimal daily physical activity, and only a third of kids do. Unfortunately, this lack of activity can affect your health in a profoundly negative way.

1. Circulatory System Problems

Your heart is a muscle like any other and without regular exercises, it weakens, just like a bicep or calf muscle that never gets any use. Then, when you suddenly need to move quickly, your heart can't handle going from zero to 65 quickly, sometimes with tragic results. Meanwhile, the lungs grow inefficient at absorbing oxygen, leaving you out-of-breath and wheezing from walking a few stairs when the elevator is out of order. Finally, your blood pressure rises, with stiffening of the blood vessels as a result. This, in turn, encourages plaque buildup, which sets the stage for strokes and other potential disasters down the road.

Related Articles

2. Weight Gain

If you don't exercise, you may have difficulty controlling your weight. The extra pounds that come with too many hours on the couch may be a result of an inactive lifestyle, especially when coupled with poor dietary habits. Life-altering health problems, general discomfort, social challenges, extra health care costs, and travel hassles are all possible downsides of weight gain.

3. Diabetes

Type two diabetes is on the rise in the world, partially because of consumption of too much junk food, sugary drinks, and other processed foods, but also because people exercise less. The mechanism is simple -- too much sugar in the diet causes frequent blood sugar spikes. These are harmful, so the body releases insulin to cut the blood sugar to manageable levels rapidly. It does this by force-feeding the excess sugar into the muscles and liver. Unfortunately, if this force-feeding happens too frequently, the insulin receptors get dulled and eventually stop responding. The result is diabetes, the inability to regulate blood sugar with tissue damage, loss of eyesight, and other dangers as a potential result. Exercise not only uses blood glucose as a primary energy source, it also helps to sharpen the insulin receptors, improving insulin sensitivity.

4. Joint and Bone Fragility

Perhaps the least obvious among the risks of not exercising is the impact on your joints and bones. A frequently exercised (and stretched) joint is flexible, while an unused one is weaker, less elastic, and more prone to nasty tears. Muscle shortening, which goes hand in hand with this, can further the problem by creating involuntary imbalances in the body that cause injuries over time. As for the bones, elderly women, in particular, are susceptible to bone brittleness. Part of this has to do with calcium intake, but exercise is another key component in keeping the bone mass intact.

5. Depression

Regular exercise can improve well-being, which can help ward off depression. In fact, one study showed exercise can help combat clinical depression, and another study showed people who sit for long periods, don't exercise, or are otherwise inactive have higher rates of depression than those who are physically active. It is also worth mentioning exercise releases endorphins, the body's own "happy drug," which has made exercise one of the cornerstones in today's professional treatment of depression. Exercise builds physical confidence, works out bent-up tensions, jolts the brain chemistry, and generally stabilizes your whole system with a general feel-good experience, while lack of exercise achieves the polar opposite.

6. Lack of Endurance

If you don't exercise regularly, chances are you've noticed a certain lack of endurance when performing certain tasks. This can manifest in many ways. Maybe you get winded walking to your mailbox. Maybe you notice that just a few steps into a hike you feel tired all over. Perhaps you can't cut a rug on the dance floor like you used to, or you may not have the get-up-and-go to chase your children and grandchildren with their boundless energy.

Lack of endurance can seriously hamper your life and keep you from doing enjoyable things. Exercising regularly, even walking at a brisk pace for 20 to 30 minutes three times per week, can help condition your heart and lungs so your endurance grows, and you can enjoy the things you want to without feeling wiped out before you even start.

7. Lack of Physical Strength When You Need It

Without exercise, muscles atrophy. In fact, one study showed men of all ages who didn't exercise a certain muscle for two weeks lost 20 to 34 percent of their strength in that muscle. As muscles atrophy, strength decreases. Suddenly, carrying that box of groceries in from the car seems a lot more difficult than it once was and moving furniture becomes a real chore. While you don't need to be superman, maintaining muscle strength is essential to performing lifting, pushing, and pulling tasks.

8. Loss of Balance

Remember when you were a kid and you could easily stand on one foot, ride on a skateboard, or hold yourself up on ice skates? These are all activities requiring balance. When you don't exercise, balance issues can result due to muscle weakness, lack of core strength, or a sedentary lifestyle. While it's obvious why you'd want to maintain balance if you were engaging in an activity like stand-up paddle boarding or kayaking, it may be less obvious why it's important as you age but consider this: Falls are the leading cause of fatal and non-fatal accidents for older adults. Twenty-five percent of adults over age 65 fall yearly in the United States and balance plays a key role in helping you stay on your feet or allowing you to catch yourself as you start to fall.

9. Loss of Flexibility

Flexibility helps protect you from injury, increases physical performance, and allows you to move through a greater range of motion. When you don't exercise, and particularly when you don't stretch, your muscles and connective tissue tighten, which can create stress on joints, make you get tired more easily, and increase your risk for injury. People with lowered flexibility are at increased risk for greater pain, particularly in the back and hips. Chronic inflexibility can lead to chronic pain. Incorporating flexibility exercises can help improve your overall health and well-being.

10. Loss of Mobility

If you don't exercise, it's likely you won't be able to move as well as time passes. There are many reasons for this, including some of the aforementioned, such as lack of strength, endurance, flexibility, and balance, as well as weight gain. All these factors combine to keep you immobile or decrease your ability to move comfortably and without pain or extreme effort. Likewise, the less mobile you come, the less likely you are to want to get moving, which has a downward spiral effect that can cause long-term health issues.

11. Increased Risk of Death From any Cause

If you don't exercise, there's a chance you'll die earlier than your fitter counterparts. A 2015 study showed lack of exercise appeared to cause twice the amount of deaths as those linked to obesity. Even a small amount of exercise - as little as a 20-minute walk daily - reduced those risks.

12. Metabolic Syndrome

Metabolic syndrome is a cluster of symptoms that include abdominal obesity, high triglycerides, high blood pressure, low levels of high-density lipoproteins (good cholesterol), and elevated fasting blood sugar. This can elevate risks for a number of health problems, including cardiovascular disease and diabetes, and nearly 35 percent of all adults with 50 percent of adults over 60 have this condition. Lack of exercise and diet are the two biggest contributors to metabolic syndrome.

13. Increased Risk of Certain Cancers

Evidence links lack of physical activity to certain cancers, including colon, breast, and endometrial cancers. There is a less clear correlation between other types of cancers and lack of exercise, but the evidence is still strong enough that lack of exercise is considered a contributing factor to liver, kidney, stomach, esophageal, and bladder cancer as well as melanoma and leukemia.

14. Decrease in Cognitive Function

Controlled clinical trials show exercise improves cognitive function in older adults improved with exercise. Likewise, one analysis of studies showed metabolic dysfunction arising from lack of exercise can lead to a host of neurological issues that cause cognitive decline. That's why it's important to move to keep your brain functioning at peak performance.

15. Increased Risk of Chronic Disease

In the United States, chronic disease is the main cause of disability and death with more than 17 million Americans suffering from one or more chronic illnesses. Physical inactivity is a major cause. Being chronically ill can cause you countless dollars in health care - even with insurance - and greatly decrease your quality of life. Scientific data shows, however, that regular physical activity is essential in the primary prevention (preventing it before it occurs) of chronic illness.

Get Off the Couch

There's little doubt that exercise is good for the body and mind. If you've slipped into a sedentary lifestyle, it's not too late to make a change. Consult your physician about which exercises are best for you, start out slow, and work your way toward better health.

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Risks of Not Exercising | LoveToKnow Health & Wellness

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Fewer than 5 percent of adults engage in minimal daily physical activity, and only a third of kids do. Unfortunately, this lack of activity can affect your health in a profoundly negative way. Your heart is a muscle like any other and without regular exercises, it weakens, just like a bicep or calf muscle that never gets any use.

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Who-The individuals or groups mentioned in the news is  everybody that don't exercise normally and daily.
What-The issue is about what can happen to our body if we don't exercise and if we don't exercise daily.
Where and When-The issue takes place globally it happens everywhere either in our country or different countries. The issue takes place when we don't exercise regularly it can be everyday.
Why- The issue occured because people is to busy doing something inside like playing games, being lazy and sleeping, and a lot more different reasons.

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How 1-The groups that are mentioned in the news are affected by the issue by being lazy to exercise and having a lazy and busy lifestyle.
How 2-I think that the group mentioned in the news are handling the issue and having a healthier lifestyle.
How 3-The issue is connected to me because i love to play sports all of them like soccer, basketball, swimming and lots more and i have this issue because some people around me don't really like to exercise a lot.

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This picture and this UNSDG is related to my problem because im trying to make people have healthier lifestyle in the form of exercising so that is why i think that the UNSDG 3 "Good health and wellbeing" is related to my problem.

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My Growing Thinking:
I used to think that exercising was not a big problem and it is now global problem but after researching now i think that not exercising and being lazy is a really big problem and it is also global.

The Fun & Challenging Part:

I have enjoyed many things on this journey like finding the problem, making the journal and also researching about it.

My challenging part is researching about it because most of them was a global news and i needed to find local news.

During this preparation stage i felt nervous for the PYPX day so i just try to keep it slow.

Learner Profile I Demonstrated:
I think in this last few weeks i have demonstrated a knowledgeable and inquirer learner profile because i have learned something new everyday about the topic, i like to ask questions, and i use my old or my previous knowledge on making the journal.

ATL Self-Assesment:
https://docs.google.com/document/d/1qnDsBzVWlaS-plc-puyxHC2ZwJxGKWKs2YvfHIVHNgg/edit

My Next Plan:
After i find more knowledge about my topic i will try to work harder on creating this and also making this better and clearer for other audience.

I want to find out more about everything about my topic and i will find the knowledge and the information by researching and/or asking experts and people that have the same problem and understand this problem.

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Create a new document and edit with others at the same time -- from your computer, phone or tablet. Get stuff done with or without an internet connection. Use Docs to edit Word files. Free from Google.

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I will follow the academic honesty in the PYPX and i will remember to not break it and to remember this pledge.

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In this journal, we will be talking about how exercise makes you healthier and how to do it the group members are Adi and Louie.

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No hitchhiking (Everybody should do the work evenly)

No plagiarism (Everybody should paraphrase everything you got from resources and also cite the link)

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Theme: How We Organize Ourselves

Inquiry into: Societal decision making

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Our topics are exercising for healthier lifestyle, and running for healthier lifestyle they are connected because they both focus on making people more healthy and they are both about exercise.

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We decided that we are gonna talk about how people is to lazy to exercise and does'nt like to exercise even if they know that exercise makes us healthy.

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Phrase: Societal Decision Making
Connection: We all should know as a group that exercising daily is important for our health and we should know the benefit and importance of it.

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Think:
We know that exercising can be healthy for your health.
Exercising can also make you more energetic.
exercising can burn calories.
Get sick less often.
Exercising sharpens your memory.

Puzzle:
We wonder, how often we should exercise?
We wonder, what nutrition do we get from exercising?
We wonder, why are people lazy to exercise?
We wonder, are people too busy to do exercises?
We wonder,  how effective is it in doing diet?

Explore:
We can try to answer the questions by searching the dark web.
We can try to ask sports experts like coaches, PE teachers and athletes

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Global:
https://medlineplus.gov/healthrisksofaninactivelifestyle.html

https://www.lovetoknowhealth.com/fitness/risks-of-not-exercising

https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits

Local:
https://www.beritasatu.com/kesehatan/329610/4-dari-5-orang-indonesia-malas-berolahraga

https://www.alodokter.com/lima-manfaat-lari-yang-sayang-untuk-dilewatkan

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What is an inactive lifestyle?

Being a couch potato. Not exercising. A sedentary or inactive lifestyle. These all mean the same thing: a lifestyle with a lot of sitting and lying down, with very little or no exercise.

People are spending more time doing sedentary activities. During our leisure time, we are often sitting while using a computer or other device, watching TV, or playing video games. Many of our jobs have become more sedentary, with long days sitting at a desk or while commuting. And the way most of us get around involves sitting - in cars, on buses, and on trains.

How does an inactive lifestyle affect your body?

When you have an inactive lifestyle:

You burn fewer calories. This makes you more likely to gain weight

You may lose muscle strength and endurance, because you are not using your muscles as much

Your bones may get weaker and lose some mineral content

Your metabolism may be affected, and your body may have more trouble breaking down fats and sugars

Your immune system may not work as well

You may have poorer blood circulation

Your body may have more inflammation

You may develop a hormonal imbalance

What are the health risks of an inactive lifestyle?

Having an inactive lifestyle can increase your risk of developing chronic (long-term) diseases. This is sometimes referred to as "sitting disease". By not getting regular exercise, you raise your risk of:

Having a sedentary lifestyle can also raise your risk of premature death. And the more sedentary you are, the higher your health risks are.

How can I get started with exercise?

If you have been inactive, you may need to start slowly. Your health care provider can help you choose the best type or amount of activity for you based on your fitness level and health. You can keep adding more exercise gradually. The more you can do, the better. But try not to feel overwhelmed and do what you can. Getting some exercise is always better than getting none. Eventually, your goal can be to get the recommended amount of exercise for your age and health.

There are many ways to get exercise; it is important to find the types that are best for you. You can also try to add activity to your life in smaller ways, such as at home and at work.

How can I be more active around the house?

There are some ways you can be active around your house:

Housework, gardening, and yard work are all physical work. To increase the intensity, you could try doing them at a more vigorous pace.

Keep moving while you watch TV. Lift hand weights, do some gentle yoga stretches, or pedal an exercise bike.

Work out at home with a workout video (on your TV or on the internet).

Go for a walk in your neighborhood. It can be more fun if you walk your dog, walk your kids to school, or walk with a friend.

Stand up when talking on the phone.

Get some exercise equipment for your home. Treadmills and elliptical trainers are great, but not everyone has the money or space for one. Less expensive equipment such as yoga balls, exercise mats, stretch bands, and hand weights can help you get a workout at home too.

How can I be more active at work?

Most of us sit when we are working, often in front of a computer. It can be challenging to fit physical activity into your busy workday, but here are some tips to help you get moving:

Get up from your chair and move around at least once an hour

Park at the back of the parking lot

Stand when you are talking on the phone or during a video conference

Find out whether your company can get you a stand-up or treadmill desk

Take the stairs instead of the elevator

Use your break or part of your lunchtime to walk around the building

Stand up and walk to a colleague's office instead of sending an email

Have "walking" or standing meetings with co-workers instead of sitting in a conference room

The good news is that it's never too late to change your exercise habits. You can start slowly and find ways to fit more physical activity into your life. Regular exercise has many benefits and may help prevent or control many diseases.

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Health Risks of an Inactive Lifestyle: MedlinePlus

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An inactive lifestyle, with too much sitting and not enough exercise, is bad for you. Learn about the health risks and how you can be more active.

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What: The research finding that I found was of the benefits about exercising and what will happen if you never exercise.
Who: The people that are mentioned on this website is people that are lazy and not doing exercises.
Where: Most people that are in a neighborhood around the world are very lazy to exercise in the morning. They would rather watch TV or do other things.
When: In the morning a lot of people are very lazy to exercise.
Why: People would rather do something else in the morning like watching TV or being lazy at home even if they know the benefits of exercising already.
How: This issue is connected to us because most of our family and friends are lazy to exercise in the morning.

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This picture and UNSDG is connected to our issue because we are trying to solve health problems by exercising and this UNSDG is about health and being healthy.

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Central Idea: Willingness to balance our life by doing types of exercises increasing our health.
LOI 1: Types of exercises (Form)
LOI 2: Benefits of exercising (Change)
LOI 3: How we exercise effectively (Responsibility)

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I used to think that LOI's are not needed when making this PYP Project but now i think that the LOI's are needed and important for this project.

In this PYP Project i enjoyed the time where me and my group work together and  researching together. The challenging part of this PYP Project is making the LOI's and planning them because they are just so stressful even when you make only one mistake it could be stressing to fix i overcome them by having rest in between and having a good time management.

I think i have demonstrated the learner profiles knowledgeable because i have learned many new things and used my own experience.

ATL Self-Assesment:
https://docs.google.com/document/d/1JTBSIbVs6syqGYYUTP3BtowZ6H8ppGff-uPnhemOt8M/edit

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Bagus Adinata Prasetyo Putro - ATL Self Assessment for PYP Exhibition 2023

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https://docs.google.com/presentation/d/1wD3HeCV6fbrTJe_FW4A7nOHo1JeQzb_odIHKH-3TIyk/edit#slide=id.g78c9a300af_0_0

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-In easy terms exercise is any motion that works your anatomy at a greater power than your daily level of activity. Exercise is also known as physical activity.
-Exercise entails moving your body and raising your heart rate above resting levels. It is crucial for maintaining both physical and mental wellness.
-Talk test
It's likely that your workout was successful if you find it difficult to speak in complete sentences and can only react with a few words. You ought to be exhausted but able to speak a little.

You struggle toward the end
The last few reps should ideally include a genuine effort. The objective should be to push yourself until you are two reps or an eight out of ten away from failure.

You’re energized, not wiped out
An excellent workout should leave you feeling worn out but not completely spent. Your energy levels will increase and you'll feel stronger after a hard workout.

You’re able to recover quickly
Your heart rate is up and you are exhausted after a vigorous set. You should recover pretty quickly and be ready to resume your workouts. You are working too hard if you are having problems recovering.
-Running is a very fun and easy exercise to do, it is very effective in building the muscles.

Simple leg-strengthening exercises like squats and lunges give kids a solid foundation for a variety of sports and fitness pursuits.

Along with the standard squat, try lunging forward, backward, and to the side. By ensuring good form and keeping track of how many your youngster can complete in 30-second intervals, turn it into a game.

Knees should not be bent too far and should remain parallel to the ground.

Kids can add hops to a series of squats by hopping every time they rise up in between repetitions.

Bear crawls are full-body exercises that improve coordination and strength, according to Ingley. These muscular groups are their primary focus:

shoulders, chest, and arms are all upper body muscles.

Link:https://www.weightlossresources.co.uk/exercise/questions-answers/what-is-exercise.htm

https://www.medicalnewstoday.com/articles/153390

https://blog.goodlifefitness.com/article/6-easy-ways-to-know-if-youre-working-out-hard-enough

https://www.verywellfamily.com/easy-exercises-for-kids-1257391

https://www.insider.com/guides/health/fitness/exercises-for-kids

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Exercise is also known as physical activity. In simple terms exercise is any movement that works your body at a greater intensity than your usual level of daily activity. Exercise raises your heart rate and works your muscles and is most commonly undertaken to achieve the aim of physical fitness.

What would be suitable exercise for one person may be too much or too little for another.

For example, if the most energetic part of your average day is walking to pick up your children from school, then walking at a quicker pace would be a good form of exercise for your body. However, a 10 mile run would be too much of a challenge too soon.

Suitable Exercise

To find a suitable level of exercise for your body, start gently and slowly increase the intensity and the length of time that you exercise for.

Exercise should challenge your body and be at a greater intensity than your usual level of daily activity.

Don't go crazy or you may suffer in the morning! However, don't be shy about getting hot and sweaty during your workouts but make sure that you can still talk.

Your aim should be to gradually increase your activity levels over time.

As your body adapts to meet the new challenges that you set for it your routine will become easier. When it gets easier it is time to increase the exercise intensity or try something new.

Choose a type of exercise that you will enjoy, that way you are more likely to continue doing it on a regular basis.

Exercising with friends and family is a sociable way to keep fit, you will be able to motivate each other when one of you loses momentum.

Examples of Exercise

Examples of exercise include:

But remember, if it isn't challenging it isn't exercise!

More Exercise Questions and Answers:
Why is Exercise Important? How Do I Start to Exercise? How Often Should I Exercise? What Exercise Should I Do?

The XBX Plan for Women shows you exactly where to start, and gently progresses you through to optimum fitness for your age - in only 12 minutes a day. (RRP £12.99) Get £5 off today, here on wlr, only £7.99

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Exercise is also known as physical activity. In simple terms exercise is any movement that works your body at a greater intensity than your usual level of daily activity. Exercise raises your heart rate and works your muscles and is most commonly undertaken to achieve the aim of physical fitness.

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Exercise involves moving your body and raising your heart rate above resting levels. It is crucial for maintaining both physical and mental health. An excellent workout should leave you feeling worn out but not completely spent. It's likely that your workout was successful if you find it difficult to speak. Your energy levels will increase and you'll feel stronger after a hard workout. The objective should be to push yourself until you are two reps away from failure. Running is a very fun and easy exercise to do, it is very effective in building the muscles. Along with the standard squat, try lunging forward, backward, and to the side. Kids can add hops to a series of squats by hopping every time they rise up in between repetitions.

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"activity requiring physical effort, carried out to sustain or improve health and fitness".

Link:https://languages.oup.com/google-dictionary-en/

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Oxford Languages and Google - English | Oxford Languages

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Google's English dictionary is provided by Oxford Languages. Oxford Languages is the world's leading dictionary publisher, with over 150 years of experience creating and delivering authoritative dictionaries globally in more than 50 languages.

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https://docs.google.com/presentation/d/1BlMesJ6ahsZEXCLHjaLgQCuBbISBKDvGLsoPNoBppXY/edit?usp=sharing

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https://www.statista.com/statistics/189562/daily-engagement-of-the-us-poppulation-in-sports-and-exercise/

https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits

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Americans engaged in sports and exercise per day US 2022 | Statista

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In 2022, it was found that 21.2 percent of men in the United States participated in sports, exercise, and recreational activities daily, compared to only 19.1 percent of women.

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I used to think that exercising are just moving your body until you sweat but now i think that exercising are much deeper than that.

I have enjoyed making the assesment project and overall doing the LOI 1 project with my group. The challenging part of the PYP project is when i was researching because we needed time to research and there was not enough time to research in school so we ended up doing it after school and in our free time. I overcome the challenges by keep thinking positive and doing it after school time.

The learner profile that i have demonstrated the most is thinker because when i research i just felt that i was a thinker and i organized and concluded the information perfectly.

ATL
https://docs.google.com/document/d/1JTBSIbVs6syqGYYUTP3BtowZ6H8ppGff-uPnhemOt8M/edit?usp=sharing

After i have more knowledge and information i will make the next LOI's better and clearer for the audience. I want to find out more about exercising in a whole like the benefits, and how to do it.

# data[].attributes.attachment_link.title
Bagus Adinata Prasetyo Putro - ATL Self Assessment for PYP Exhibition 2023

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https://docs.google.com/presentation/d/1wD3HeCV6fbrTJe_FW4A7nOHo1JeQzb_odIHKH-3TIyk/edit#slide=id.g78c9a300af_0_5

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Adi:

Running Benefits:

Daily running or jogging offers many health benefits. Running can:

help to build strong bones, as it is a weight bearing exercise

strengthen muscles

improve cardiovascular fitness

burn many kilojoules

help maintain a healthy weight.

Bear Crawls Benefits:

Bear crawls are a great exercise for developing total-body strength and stamina when performed regularly and correctly. The bear crawl is frequently included in in-depth agility training. Athletes can better meet the physiological and physical demands of various training phases by using agility drills.

Training for agility can increase calorie burn while enhancing body awareness and movement abilities. It might even improve your working memory, listening comprehension, and visual vigilance.

Louie:
Benefits of Squats:
Exercises like the squat are not just for sportsmen. You can include them in your normal fitness regimen.

They target your glutes and quadriceps to build your lower body.

Additionally, they force your core muscles to work.

The following muscles gain strength via squats:

Calves, hamstrings, hip muscles, and obliques

Squats may aid in weight loss because they burn calories.

Additionally, they reduce the possibility of knee and ankle injuries. Your tendons, bones, and ligaments around your leg muscles get stronger as you move. Your knees and ankles are relieved of some weight as a result.

Benefits of Lunges:
1. Core stability

A proper lunge posture can help you achieve a stronger and more stable core. This workout engages your core and abdominal muscles. It helps you build stability which when you move your hips up and down. A stronger core allows you deal with lower back pain and improves your balance and posture as well.

2. Better balance

Lunges train one part of your body independently from the other at a time. This can help you achieve proper body balance and coordination. The stabilization benefits achieved from lunges is much better than what you get from squats and deadlifts.

Other forms of exercise frequently overlook the flexor muscles. This is why that area of your body tends to tighten up, along with a sedentary lifestyle. You may increase the flexibility of certain areas of your body by doing lunges.

4. A healthier spine

Lunges assist in lowering the load that most workouts place on your spine, allowing your spine to relax. Lunges relieve pressure from your spine, allowing it to move freely and without pain as you work on other portions of your body.

Resources:https://www.ndtv.com/health/benefits-of-lunges-6-reasons-why-you-must-practice-lunges-daily-1895962

https://steelsupplements.com/blogs/steel-blog/how-to-do-bear-crawls-form-benefits#

https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits

https://www.webmd.com/fitness-exercise/health-benefits-of-squats

https://docs.google.com/forms/d/1PpO3dlVpqzcQfkfYiKcg_9afTj_RbNkCMM_XGwbscjc/edit

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Running helps build strong bones, strengthens muscles and helps maintain a healthy weight.

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Check out this Graph designed by bagus_adinata.

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I used to think that there are little benefits on exercising but now i think that there are so many different benefits for one exercise.

In this week of LOI 2 assignment i enjoyed the researching with my friend the most because i can talk to my friend while doing it. The challenging part is when we need to plan it all because there are so many things to do in a span of just one week which is very hard to do. I overcome the challenges by doing it with my friend at home and at school which really helped us to finish all our work (LOI 2).

I think that the learner profiles that i demonstrated is risk taker because i explored new situations with confidence.

The ATL Self-Assesment: https://docs.google.com/document/d/1JTBSIbVs6syqGYYUTP3BtowZ6H8ppGff-uPnhemOt8M/edit

After i have more knowledge about the benefits of exercises i will exercise more, make more people exercise regularly and etc. I want to know more about how we exercise effectively and i will get the answer by web searches.

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Bagus Adinata Prasetyo Putro - ATL Self Assessment for PYP Exhibition 2023

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https://docs.google.com/presentation/d/1wD3HeCV6fbrTJe_FW4A7nOHo1JeQzb_odIHKH-3TIyk/edit#slide=id.g78c9a300af_0_5

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Squats:

1. Stand with your feet slightly wider than hip width and your toes pointed forward.

2. Drive your hips back while keeping your knees slightly open and bending at the ankles and knees.

3. Maintaining your heels and toes on the floor, kneel down while keeping your chest up and shoulders back.

4. Aim to eventually reach parallel, which is achieved when the knees are at a 90-degree angle.

5. To stand up straight again, push into your heels and straighten your legs.

Running:

Maintain a straight back while jogging, engage your core, and look ahead.

Avoid slouching your shoulders and lowering your head.

Draw your shoulders back and down while expanding your chest and keeping it raised.

Use a leisurely arm swing and keep your hands at your sides. Keep your arms from crossing in front of your torso.

Use a midfoot strike rather than a heel strike to reduce the risk of lower-body injuries. As you propel your body forward, this enables your foot to land squarely beneath your hip. Your stride may be slowed and your knees may be put under stress if you land on your heel.

Louie:

How to do sLunges effectively:
Place your right foot 2 to 3 feet in front of your left foot while standing in a split stance. Your hands are on your hips, your body is straight, your shoulders are back and down, and your core is engaged. Your body should be lowered till your back knee is a few inches off the floor while bending your knees. Your front thigh should be parallel to the ground, your back knee should be pointing toward the floor, and your weight should be evenly distributed between both legs at the bottom of the exercise. Maintaining your weight on the front foot's heel, raise yourself back up to the beginning position.

How to do bear crawls effectively:
The only requirement for this workout is a large, open area in which to move. The best location is outside. Additionally effective are indoor areas like a tennis court or gym.

Start the bear crawl by performing a push-up. Your core is tight, your back is straight, and your hands are tucked behind your shoulders. The heels should be off the ground and the feet should be hip distance apart.

Move ahead by crawling with the left leg and right hand at the same time. You never let your knees hit the earth.

After putting weight on the right hand and left leg and moving the left hand and right leg forward, switch sides quickly.

Continue to advance while crawling for the specified number of steps or distance.

Resources: https://www.verywellfit.com/how-to-do-the-bear-crawl-techniques-benefits-variations-4788337#:~:text=The%20feet%20should%20be%20hip,hand%20and%20right%20leg%20forward.
https://www.verywellfit.com/how-to-lunge-variations-modifications-and-mistakes-1231320

https://www.realsimple.com/health/fitness-exercise/workouts/squat-form

https://www.healthline.com/health/exercise-fitness/proper-running-form#running-form

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https://invideo.io/editor?video_id=15950346&dimension=16:9&id=10456&resize=true

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InVideo - Online Video Creator for Content and Marketing Videos

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I used to think that people don't have courage to exercise but now i think that many people has courage and many people wants to exercise.

In this week i have enjoyed the mentor meeting and researching with my friend. The challengeing part of this week is that there are so many works but so little time so you are forced to do it everytime you have time. I overcome the challenges by doing it on the free time and doing it with my friend.

In this week i feel that i am knowledgeable because i am able to answer questions and learn something new for the topic.

ATL Self-Assesment:
https://docs.google.com/document/d/1JTBSIbVs6syqGYYUTP3BtowZ6H8ppGff-uPnhemOt8M/edit

After i know more about this topic i want to encourage more people to do the simple exercises. I want to find out more about the simple exercises and how to modify them for example modify them by adding gadget to squats and i will find it out on google and other websites.

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Bagus Adinata Prasetyo Putro - ATL Self Assessment for PYP Exhibition 2023

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https://docs.google.com/document/d/1KJQ0zgj4-z7jYzhofa2m7Y32PlENcCYLpVnARtbGjUo/edit

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Proposal for conducting simple exercises event

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We want to create an event to encourage students to do more exercise we will show them simple exercises )(Squats,Lunges,Bearcrawls and also modified simple exercises (Squat with phone, Lunges with phone)

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I used to think that many people actually don't know how to do exercise but after our action i know that actually many people can exercise perfectly.

I have enjoyed the planning of our action in this week and also doing the action because we could take to students and teach them how to exercise. The challenging part of our action is actually the planning because we need to make proposal go to the principal office and plan the time and place. I overcome the challenges by just keep positive and have fun because i do it with a friend its a lot easier.

I developed the learner profile thinker in this week because i thinked a lot about the planning for the action and also where and when to held the action.

ATL: https://docs.google.com/document/d/1JTBSIbVs6syqGYYUTP3BtowZ6H8ppGff-uPnhemOt8M/edit

This PYP Exhibition Journey is hard but it's very fun to be able to pick your topic and also have a group to work with for 7 or more weeks. The PYP Exhibition has changed me in the way i do something daily like it makes me a healthier person by exercising more and i also got a lot of learner profiles and ATL Skills like Thinker, Knowledgeable, and Inquirer and also Researching skills, Thinking skills, and also Social skills.

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Bagus Adinata Prasetyo Putro - ATL Self Assessment for PYP Exhibition 2023

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https://www.canva.com/design/DAFZ8YpIuD4/6zLqXxPsjVvPUr90SJkAiQ/edit?utm_content=DAFZ8YpIuD4&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton

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Amazingly Simple Graphic Design Software – Canva

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Amazingly Simple Graphic Design Software – Canva