MAJOR PROJECT

ON

STUDY OF GENERAL AWARENESS ABOUT FITNESS OF

MIDDLE-AGED WOMEN IN DELHI

Submitted in partial fulfillment of the requirements

for the award of the degree of

Bachelor of Business Administration (BBA)

To

Guru Gobind Singh Indraprastha University, Delhi

Guide: Submitted by:

Ms. Ankita Mittal Neeti Pandey

Roll No.: 42090301716

Institute of Innovation in Technology & Management,

New Delhi – 110058
Batch (2016-2019)

1
 Certificate

I, Ms. Neeti Pandey Roll No. 42090301716 certify that the Project Report/Dissertation (BBA-310)

entitled “STUDY OF GENERAL AWARENESS ABOUT FITNESS OF MIDDLE-AGED

WOMEN IN DELHI “ is an authentic work carried out by me. The matter embodied in this project

work has not been submitted earlier for the award of any degree or diploma to the best of my

knowledge and belief.

Signature of the Student

Date:

Certified that the Project Report/Dissertation (BBA-310) entitled “STUDY OF GENERAL

AWARENESS ABOUT FITNESS OF MIDDLE-AGED WOMEN IN DELHI “ done by Ms.

Neeti Pandey, Roll No. 42090301716, is completed under my guidance.

Signature of the Guide:

Date:

Name of the Guide: Ms. Ankita

Mittal

Designation

Countersigned

Director / Project Coordinator

2
 ACKNOWLEDGEMENT

It is pleasure to acknowledge many people who knowingly and unwittingly helped me, to
complete my project. First of all let me praise God for all the blessings, which carried me
through all those years?

First & foremost , I would like to express my regards to Ms. Neeti Pandey for his constant
encouragement and support. I would also like to express my immense gratitude towards all the
lecturers of our college for providing the invaluable knowledge, guidance , encouragement
extended
during the completion of this project.

I extend my sincere gratitude to all my teachers and guide who made unforgettable contribution.
Due to their sincere efforts I was able to excel in the work entrusted upon me.

3
 CONTENTS

S No Topic Page No
1 Certificate (s) -
2 Acknowledgements -
3 Chapter 1: Introduction
 Profile of Industry
 Objectives of Study

4 Chapter 2: Theoretical Framework and Research

Methodology
 Conceptual framework
 Literature Review
 Research Methodology
5 Chapter 3: Data Presentation & Analysis

6 Chapter 4: Summary and Conclusions

 Conclusion of the Study
 Limitations
 Scope of study and Suggestions

7 Bibliography
8 Appendices

4
 CHAPTER-1

INTRODUCTION OF THE TOPIC

1.1 PROFILE OF INDUSTRY

Health and physical fitness have a vital role in the life of women from time immemorial. The

progress of the Nation lies in the hands of the people, who are healthy and physically fit. Every

individual should develop physical fitness for a happy and effective living. In order to get

physical fitness one has to involve in physical activities.

Physical activity is essential for the development of wholesome personality of a woman which

would depend upon the opportunities provided for wholesome development of the mental,

physical, social and spiritual aspects. Hence a well organized and properly administered physical

education programme for women is very essential.

Physical activity throughout the ages has been acclaimed for health and recreation. It provides

fun and enjoyment. It has also provided youthful exuberance and the elderly care. Physical

activity and movements are as old as human existence. It played numerous roles from struggle

for existence to struggle for excellence.

A sport is an activity in our lives where pursuits of different movement is achieved through the

total investigation of Neuro – muscular co-ordination. In this modern era, we can see that each

and every individual directly or indirectly related to sports. Modern Physical Education

commonly known as there is sports where pursuit of discipline freely formed such as biological,

social and physical sciences.

Over a decade, the society in general has realized the need for keeping fit and health through

organized physical activity programme. Scientific evidence has made with a clear and that unless

5
woman engages herself in organized vigourous physical activity programme, the real benefits

would not come.

Many researchers strongly support the regular exercises helps one to keep a strong and healthy

and to prevent cardio vascular diseases. Physically fit person, heart beats at a lower rate and

pumps more blood per beat at rest.

As a result of regular exercises and individual’s capacity to use oxygen is increased

systematically energy production depends on internal chemical or metabolic change.

Health, fitness and performance are poorly correlated phenomena. Health is generally defined as

the freedom from disease, fitness strictly relates to a man’s ability to meet the demands of his

environment and excellence in performance.

Importance of physical fitness

Every individual must know the importance of physical fitness. In other words, one must have a

fundamental knowledge of anatomy and physiology. This fundamental knowledge enables

person to understand physical fitness. Physical fitness is the capacity of a person to function

steadily and smoothly when a situation arise.

Physical fitness makes you feel mentally sharper, physically comfortable and more with your

body and better able to cope with the demands that every day life makes upon you.

Increased physical fitness not only improves health but improves your performance at work.

Hundreds of American companies have backed with idea financially by employing full time

directors of fitness for their work. Gorden Jackson(1985)

The benefits of physical fitness are numerous. The person who is physically fit has greater

amount of strength, energy and stamina an improved sense of well being better protection from

6
injury because strong well developed muscles safeguard bones, internal organs and joints and

keep moving parts limbers and Improved cardio respiratory function Bucher and Prentice

(1985) It is necessary for every individual to be physically fit to perform their daily work with

ease and to take part in various activities effectively. Everyone should be fit enough through

participation in physical activities to develop the different physical fitness components.

Physical Education and Physical Fitness

The primary aim of physical education is not to develop star athletes, winning team of expert

performance but a national vitality with character values and physical fitness. It aims to develop

youth into citizen who have the capacity to enjoy vigour and interesting life. Mathews (1967)

According to Falls, (1971) “Physical fitness is an important objective of physical education

programme and the programme is directed towards achieving the objectives through specific

development exercises as well as games and activities that help to improve physical fitness”.

Performance related Physical Fitness

Ko Ko (1985) says, “General physical fitness is the capacity of the body to perform work to

resist disease and infection and to resist physical stress imposed by such things as heat, cold,

atmospheric pressure changes at high attitude or under water and the forces of jolts and

vibrations”.

Thomas (1962) opines, “Physical fitness is the total fundamental capacity of an individual to

perform a given task”. Exercise is not always performed in a sport or training when you paint

your room or change a flat time you are exercising and when you exercise or number of

important bodily changes influence psychological functioning in every striking ways if you are

7
eventually to organize a realistic personal programme of exercise it is important that you

understand these changes.

Components of Physical Fitness

There is no single measure of physical fitness and no single way of achieving it. However, these

are three major qualities which contribute to overall fitness, they are strength, stamina and

flexibility. “The achievement of total fitness depends upon combining these three main strands,

strength, stamina and flexibility” Gardon Jackson (1985)

According to Mathews (1967) “Total fitness refers to individual capacity to measure and live

effectively in the environment. AAHPER fitness is that state which characterizes the degree and

which the process is able to function. Fitness is an individual matter. It implies the ability of each

person to live most effectively with potential ability to function and depend upon the physical,

mental, emotional, and social and spiritual components of fitness, all of which are related to each

other and are mutually independent.

Physical Fitness:

According to Bucher (1958) Physical fitness is “the ability of an individual to live a full and

balanced life. It involves physical, mental, emotional, social and spiritual factors and the capacity

for their wholesome expression”. Physical fitness refers to practical performance of exercise that

calls for the number of experiences, they are the feeling of happiness in the process of correct

performance of movement, feeling of “confidence, self satisfaction, surprise and unhappy in the

process of confusion and disappointment etc.

It is a positive quality, extending on a scale from death to “abundant life”. All living individuals

have some degree of physical fitness which varies considerably in different people and in the

8
same person at different times. It is not as broad in its meaning as ‘total fitness’. It include,

adequate degree of health, posture, physique, proper functioning of vital organs, nutrition, and

good health habits along with an adequate amount of endurance, strength, stamina and flexibility

Clark and David (1978) .

Many women arrive at a middle age to find that their once tried-and-true weight loss methods no

longer work. For many, this is a time to reassess old practices in regards to diet, exercise and

lifestyle.

Experimenting with new strategies to jump start your weight loss can be challenging but

rewarding. Rather than the fast fixes that may have worked before, middle age requires big shifts

in lifestyle, nutrition, stress management and overall health.

Stay Active:

Middle age is a game changer for most women. Changes in hormonal levels, decreases in muscle

mass and a slower metabolism all contribute to weight gain or a stalled scale. Keeping it off

becomes more challenging.

Staying active or becoming more active is key to keeping your metabolism revved. If you have

slipped into sedentary habits, now is the time to get moving. Walk at every opportunity, whether

it is up a flight of stairs instead of taking elevator or for a 30-minute walk on your lunch break.

Get up and move around once every hour.

Mix in some more physically demanding workouts such as running, cycling, swimming or using

the elliptical machine at the gym. Make sure you work hard and break a sweat. The tougher the

workout, the more calories you burn.

9
Add weight training, which builds lean muscle and revs your metabolism to your routine. Do

total-body weight-training workouts each week, take classes at your gym that involve weight

training, or take up Yoga or Pilates.

Most importantly, make time for exercise. Don’t let other obligations bite into your exercise

time. Schedule workouts on most days of the week and stick to them, just as you would in a

meeting with your boss or lunch with friends.

Eat for the Long Haul

A healthy diet is more important than ever when you hit middle age. Skipping meals is a bad

idea and, in the long run, will not help you to lose weight. It can even slow your metabolism if

you make it a regular habit.

Focus on eating a clean, minimally processed diet including fresh fuits, vegetables, lean protein

and whole grains. Eat regular, balanced meals to keep your metabolism working and avoid

cravings for unhealthy foods. Eating smaller meals more frequently might work better for you.

Eliminate or drastically cut back an artificial ingredient, artificial colors, trans fats, added sugars

and packaged foods. Foods lower on the glycemic index may help keep you full longer and your

blood sugar more stable, helping you to avoid crashes and make better food choices.

Prepare more fresh foods at home ahead of time so you always have something unhealthy to eat

when you come home after a long day. Take a nutritious, calorie-controlled lunch to work

instead of going for fast food with coworkers.

10
Manage Stress:

The stress hormone cortisol rises when you experience stress. Your body is designed to

sufficiently manage stress as long as you resolve it in a short period of time. One problem with

living in a modern world is that the stress response is triggered far more often than your body is

equipped to handle.

Middle-aged women tend to have greater stress loads placed upon them. They may be dealing

with raising children, caring for ailing parents and even their own health crises.

Since excess weight and cortisol are linked, learning to manage your daily stress is key.

Meditation, mindful breathing, yoga, massage and acupuncture are well-established ways to

better handle stress and may also assist in your weight loss efforts.

Visit your doctor:

Sometimes, in spite of your best efforts, the scale just won’t budge. Don’t give up your healthy

lifestyle just because the scale may spit back a number you don’t like. Keep eating well and

moving your body.

If it’s been a while since your last comprehensive check-up, now is a good time to schedule an

appointment with your doctor. In some cases, stalled weight loss attempts are due to an

underlying medical condition that has gone undetected.

Mistakes women make in Middle Age:

There are overall 4 most common mistakes aging women make and how to avoid them are as

follows:

1) Skipping Exercise: Tempted to stop working out as you get older?

11
After a woman hits 40, you might begin to wonder what this means for her workout program.

What are the best workouts for those in their 40’s and beyond? How should their workout change

compared to that of someone half their age?

There is no question that they do need to adapt their workout over time due to the changing

needs of their body, but contrary to what many women might believe, it doesn’t need to change

that much.

Best workout for women over 40

Hands down, the single best workout option for women in their 40’s is going to be a good

resistance training program. It’s incredibly important for women at this age to start with a

strength training workout if they have not yet already because at this age, they are at a higher risk

of losing lean muscle mass. It’s the old principle “use it or lose it”. If they aren’t putting

sufficient stress on your muscles as the weeks pass by, slowly they will grow weaker, which can

make everyday activities harder to perform.

Likewise, a woman’s lean muscle mass is the most metabolically active tissue in the body, so the

more muscle a woman loses, the slower her resting metabolic rate will become, which can

contribute to weight gain.

One of the biggest reasons why women start to gain weight into their 40’s is because they are

losing the lean muscle that helped keep their daily calorie burn higher. If they aren’t adjusting

their regular food intake to account for this loss of muscle mass, it will result in weight gain.

Additionally, if you are in your 40’s and really looking to transform your body, weight lifting is

the way to do it. While cardio training may help you burn fat, weight lifting will help you

reshape your physique, adding curves and muscle in all the right places.

12
Finally, weight lifting is a great choice if you want to combat stress. Between a demanding

career and family obligations, life can get stressful. A good weight lifting session will release a

nice dose of endorphins, helping calm your body and combat that stress.

Getting started with Resistance Training:

So how can you get started? First, you’ll want to select the best exercises to make the most of

your time in the gym. Chances are, you’re busy and don’t have hours to train, so you’ll want to

get the most ‘bang for your buck’.

Compound exercises will work multiple muscle groups at once, help you gain functional

strength, and burn the most calories per session. They should be your focus. These include

moves such as bench pressing or push-ups, bent over rows, shoulder presses, squats, lunges,

deadlifts and pull-ups (or pull-downs).

Focus on these first and foremost, then you can add other exercises such as bicep curls, tricep

extensions, lateral raises, leg extensions, and hamstring curls if you’d like.

You should focus on lifting a heavy enough weight that you are fully fatigued by the time you

finish around 8-10 reps without losing proper form. This will give you both the strength-training

stimulus to help generate more lean muscle mass while keeping your metabolic rate and calorie

burn higher.

Finally, rest for around 30-60 seconds between sets. You don’t want to rest too long or you’ll

lose some of the metabolic boosting effects this workout provides. At the same time, don’t rest

so little that you can’t challenge yourself with a heavy weight.

13
To help give you an idea how to implement this, lets examine at what a full body workout for

those over 40 would look like. Always begin with a brief five to ten minute warm-up and finish

up with some light stretching at the end.

Full body workout for women over 40:

- Squats (3 sets of 8 reps)

- Bench Press (3 sets of 8 reps)

- Bent Over Rows (3 sets of 8 reps)

- Leg Press (3 sets of 10 reps)

- Shoulder Press (3 sets of 10 reps)

- Walking lunges (2 sets of 12 reps)

- Superset* Bicep Curls with Tricep Extensions (2 sets of 15 reps)

- Superset* Lateral Raises with Front Raises (2 sets of 15 reps)

Here we acknowledge, superset is performing all the reps of one exercise and then directly

moving to the next exercise, doing all the reps of it before taking a rest.

So, if you have not yet started with resistance training, lean towards this style of exercise as you

formulate your workout plan. It will serve you very well both in your 40’s as well as in the years

beyond.

While cardiovascular exercises such as walking, jogging or biking are important for heart and

lung efficiency, it is strength training that provides the benefits that keep your body younger,

14
stronger and more functional as each year passes by. If you want to be vibrant and independent

for many more years, this strength, training workout will help you achieve it.

OBJECTIVE

The important objectives of this study are

 To asscess the awareness about various fitness of middle-aged women.

 To examine the factors behind the selection of a particular fitness tip.

15
 CHAPTER-2:

THEORETICAL FRAMEWORK AND RESEARCH METHODOLOGY

Literature review

Fitness has always been a great concern of mankind. Physical fitness from prehistoric to the

present day has been equated with survival and power.

The earliest human beings were dependent mainly on their own individual strength, vigour and

vitality for survival. For existence they had to acquire basic skills such as agility, balance,

strength and endurance. Their physical activity was related first to survival activity. They had to

run in search of food, clothing shelter and protection from a hostile environment Barrow and

McGee (1979). They had to prepare themselves to fight with the animals and other enemies.

From time immemorial, the most celebrated countries over the globe which have created glorious

past and famous civilizations of Greeks, Spartan, Athenians, Romans have best owed paramount

importance to the concept of physical fitness of the human body Empire Barrow and Brown

(1988). The great rulers and citizens of the olden times were quite aware of the fact that

physically fit subjects constituted not only a fit country but a healthy one too.

This is not to suggest that fitness testing cannot be a valuable tool in the education of children

and youth. It was the order of those days that physically fit man had survived in the life struggle

and comparatively a weaker man could not succeed in his attempts to establish himself

triumphantly. The old saying ‘Fit or Perish’ was present in Sparta and Athens – during the

Golden Era of Greek history and again in the early centuries of the Roman Empire Nixon and

Jewett (1969).

16
The Nation is quite simple. The world’s renowned thinkers have emphasized the importance of

physical fitness in human beings to ensure a productive and meaningful life. It is from

memorabilia of Xenophon, we come to know of Socrates emphasis on the necessity of physical

fitness and possession of a robust physique for the Greek citizens. “No citizen has any right to be

an amateur in the matter of physical training; it is a part of his profession as a citizen to keep

himself in good condition, ready to serve his State at a moment’s notice Barrow and Brown,

(1988)”. Plato, the disciple of Socrates and a great philosopher and also twice a winner of

Isthmian games in his youths, observes in his “Republic”, gymnastics as well as music should

receive careful attention in childhood and continue throughout life. He also emphasized the

importance of physical fitness for both men and women. Aristotle stresses that “body and mind”

are closely inter related and interdependent and opines that education of the body must precede

the intellect Tirunarayanan and Hari Harasarma (1985).

Toynbee wrote that out of the twenty one great civilizations of the past, nineteen of them failed

to survive because of the physical and moral decay from written. John Locke has also affirmed,

“A sound mind in a sound body”, is a short but full description of a happy state in the world. He

that has these two, has a little more to wish for Barrow and Brown (1988).

People throughout the ages were staunch in the belief that the Nation’s status, standard and

destiny were to be decided not by the numerical strength of the people but by the ‘Fit people’.

Rudyard Kipling has aptly expressed:

Health is a universal trait; the World Health Organization defines health as a “state of complete

physical, mental, and social well-being, and not merely the absence of disease.

17
Health contributes to general well-being and overall lifestyle. In order for a person to enjoy a

quality of life, good health habits must be achieved because basic health determines what a

person can do.

There are several factors in a person’s lifestyle that can make them healthy or unhealthy. Basic

diet and nutrition aids a person in many different ways. Eating the correct amount of nutrients is

essential for the body’s proper functioning. Basic nutrition is the fuel that a body needs to

operate.

Ragsdale, Beehr, Grebner and Han (2011) hypothesized that students experience a period of

stress during the week and a period of recovery over the weekend. Three types of recovery

activities were addressed: physical activities, social activities, and low-energy activities such as

reading a book or watching a movie. Students find these types of activities enjoyable because

they help the students to maintain an equilibrium of stress and relaxation. Physical activities keep

the student’s body healthy, social activities givethe students a feeling of support, and low-energy

activities provide the student with rest. Undergraduates from a small Midwestern university were

tested on their well-being after a weekend of recovery activities. Students who engaged in more

weekend recovery activities than students who used weekends to perform stressful tasks such as

homework reported better well-being on Mondays.

Siddique and D’Arcy (1984) studied the relationship between stress and psychological well

being in a study of Canadian adolescents who were 14-17 years of age. The adolescents’ social

stress, life satisfaction, psychological satisfaction, and locus of control orientation were

measured. The results gave evidence that an internal locus of control acts as a buffer in stressful

peer situations, but not in family situations. Family dysfunction caused stress in adolescents

18
regardless of locus of control orientation. It is suggested that family problems cause more stress

because the adolescents are dependent upon their families.

Health habits. Students’ health habits are related to their perceived level of stress. We examined

four articles on various health habits. Lund, Reider, Whiting and Prichard (2010) studied sleep

and stress in students ages 17-25. Scales used included The Profile of Mood States, The

Subjective Units of Distress Scale, and various inventories measuring sleep quality. Results

suggested that perceived stress was related to poor sleep quality. In fact, perceived stress ranked

higher than caffeine, alcohol, and exercise in predicting decreased quality of a participant’s

sleep. The self-report method used in this study differentiated poor quality sleep from good

quality sleep by noting the number of times participants performed actions such as waking up in

the night, experiencing nightmares, and taking sleeping medicine to help them rest. One

explanation for the results of this study is that young adults in college may not yet have

developed proper coping mechanisms to handle stress, so they have more frequent issues with

rumination and worry. This in turn interferes with their sleep.

Healthy nutritional choices are necessary for maintaining a healthy lifestyle.

Sleep is another major aspect in a person’s health. Not getting enough sleep alters insulin

resistance, which is associated with an increased risk of developing Type 2 diabetes, and that can

be very quickly induced by a single night total sleep loss, Ann Insufficient sleep may increase

the risk of developing high blood pressure and cardiovascular diseases.

Insufficient sleep increases a person’s risk of developing serious medical conditions, which

develop over long periods of time and result from a number of factors, such as genetics, poor

nutrition, and lack of exercise, Buboltz et al.

19
Although scientists have just begun to identify the connections between insufficient sleep and

disease. In his study, Pate et al. discussed the relationship between Sleep deprivation and disease

risk, sleeping fewer than about eight hours per night on regular basis seems to increase the risk of

developing a number of medical conditions.

Most experts have concluded that getting enough high-quality sleep may be as important to

health and well-being as nutrition and exercise.

Exercise is another aspect that is important to a person’s health. The health benefits of exercise

are essential for enhancing physical activity and extending healthy life. Being active and doing

regular bodily exercises can prevent major chronic diseases such as heart problems, diabetes,

high blood pressure, back pain, osteoporosis, joint pains, obesity, and other diseases, Huang et

al.

According to the American College Health Association , some of the health benefits of exercise

ensure physical and mental health. It boosts the immune system and exercise promotes proper

sugar levels in the blood.

Daily exercise and a balanced diet affect overall health and wellness. It is good for the normal

functioning of bones and protection against osteoporosis, it help reduce high blood pressure,

heart ailments, and even cancer, Anding et al.

The human body needs to move, the many benefits of exercise prove that the act of fitness is

more than losing weight, exercise can build confidence, reduce and relieve stress, improve

learning and mental health, Leslie et al.

20
Healthy and active individuals are generally those with stronger immune system and are less

likely to catch colds and viruses. Research has shown that regular exercise can boost one’s mood

and relieve stress, in addition to all the physical health benefits of exercise, Wallhead et al.

While some individuals participate in regular PA simply for the enjoyment of exercising, others

appear to exercise to attain intrinsic or extrinsic rewards such as losing weight, being more

attractive, or obtaining recognition from significant others (Deci & Ryan, 2008) Previous

research has shown that individuals who exercise out of enjoyment rather than being motivated

by intrinsic or external rewards are more likely to adhere to a specified exercise program (Deci &

Ryan, 2008). Since the goal of health professionals is to promote a continued active lifestyle in

individuals not currently meeting the current PA recommendations, studying the cognitions that

are related to motivation has recently been at the centre of much investigation into understanding

how to promote long-term behavior change. One theory of human motivation that has been

applied extensively to the understanding of exercise behavior is the self-determination theory

(Deci & Ryan, 2008).

Methodology

Data analysis included frequency distributions, percentages, means and standard deviations. The

questionnaire consists of two sections. The first section requested demographic data including

the student’s gender and age. The second section of the questionnaire consists of nine aspects to

measure college student’s lifestyle and its effect on their health.

Results

21
In response to the questions concerning, the perception of college students regarding healthy

lifestyle, the results of the study illustrates that, the majority of the college students, conduct a

moderate healthy lifestyle (Table 2).

Table 1: Shows the profile of the fitness of middle age women.

Percentage%

Independent Variables Yes No Mean SD

Suffer from iron deficiency anemia 48.7 51.3 1.51 0.501

Suffer from increased body weight 38.7 61.3 1.61 0.489

Exercise frequently 34 66 1.66 0.475

Eat balanced diet 50 50 1.5 0.502

Perform blood test every six months 24.2 75.8 1.76 0.43

Eat breakfast daily 48 52 1.52 0.501

Drink two glasses of milk per day 26 74.2 1.74 0.44

Get seven to nine hours of sleep per night 46.3 53.7 1.54 0.5

Drink eight glasses of water per day 40 60 1.6 0.492

22
Table 2: Shows the perception of middle age women about a healthy lifestyle.

Only (50.0%), admitted that they eat a healthy diet, and (48.7%) agreed that they suffer from iron

deficiency anemia (IDA), (48.0%) of the women eat breakfast daily, while (46.3%) get at least

seven to nine hours of sleep, (40.0%) of women drink 8 glasses of water per day. In addition,

(38.7%) admitted that they suffer from, increased body weight (obesity), and only (34.0%)

exercise frequently.

The study shows that (75.8%) do not take blood test at least every 6 months, and (74.2%) do not

drink at least two glasses of milk per day.

The highest mean value was (1.76) for performing a blood test at least every six months and the

standard deviation was (0.430).

Discussion

It was found that a high percentage of women are unaware about the importance of taking the

routine physical test and blood test at least every six months, to check if they have any medical

problem. Women do not take into account the seriousness of their health behaviors.

Women should focus on consuming a balanced diet, staying hydrated, and getting adequate

amount of sleep, together with exercise and a healthy lifestyle will ensure both physical and

mental health.

CONCEPTUAL FRAMEWORK

Healthy lifestyle is one which helps to keep and improve people's health and well-being. Many

governments and non-governmental organizations work at promoting healthy lifestyles. They

measure the benefits with critical health numbers, including weight, blood sugar, blood pressure,

23
and blood cholesterol. Healthy living is a lifelong effect. The ways to being healthy include

healthy eating, physical activities, weight management, and stress management.

Healthy lifestyle is, mostly, associated with:

 Proper diet

 Physical exercise

 Proper sleeping pattern

 Personal hygiene

 Absence of bad habits or addiction

 Health education

 Safe environment

 Physical fitness

 Love through social support and healthy relationships

 Emotions

2.3 RESEARCH METHODOLOGY

Methodology is the systematic, theoretical analysis of the methods applied to a field of study.

It comprises the theoretical analysis of the body of methods and principles associated with a

branch of knowledge. Typically, it encompasses concepts such as paradigm, theoretical model,

phases and quantitative or qualitative techniques.

A methodology does not set out to provide solutions - it is, therefore, not the same thing as a

method. Instead, it offers the theoretical underpinning for understanding which method, set of

24
methods or so called “best practices” can be applied to specific case, for example, to calculate a

specific result.

RESEARCH DESIGN

The research design is purely and simply the framework of plan for a study that guides the

collection and analysis of data. Types of Research Design:

 Exploratory Research – The main purpose of such studies is that of formulating a

problem for more precise investigation or of developing the working hypotheses from an

operational point of view.

 Descriptive Research – Those studies which are concerned with describing the

characteristics of a particular individual, or of a group.

 Hypothesis Testing Research – They are those where the researchers tests the

hypotheses of casual relationships between variables.

Research Design

The research design for the study is descriptive in nature. The respondents belonged to New

Delhi. The questionnaire constructed for the study included several questions which were

continuous and categorical in nature.

Sample Size: - 100 respondents

Sample Area : New Delhi

Sampling Techniques: Sampling techniques can be broadly classified in to two types:

 Probability Sampling

 Non Probability Sampling

This project has been based on the non-probability, purposive, quota sampling. As in the given

project the sample has been considered specific to pre determined in New Delhi.
25
Judgmental sampling: Sample was taken on judgmental basis. The advantage of sampling are

that it is much less costly, quicker and analyse will become easier.

METHODOLOGY USED FOR DATA COLLECTION

A) Primary Data

Looking into the objectives and information needed, I have chosen following two methods as per

the response of the subject:-

 Schedules

 Personal Interview.

Scheduler Method

Schedules has been filled in by the respondents.

Personal Interview Method

To take personal interview wherever it has been essential. The strategy has been adopted to avoid

the biased information and to spill out the required data from the respondent.

B) Secondary Data

The Secondary data has been mainly collected from different books, magazines, Journals,

Newspapers, Internet etc.

Methodology used for data analysis

 Bar chart (Bar charts has been used for comparing two or more values that will be taken

over time or on different conditions, usually on small data set )

 Pie-chart (Circular chart divided into sectors, illustrating relative magnitudes or

frequencies)

26
 CHAPTER: 3

DATA PRESENTATION & ANALYSIS

3.1 DATA ANALYSIS AND INTERPRETATION

Ques-1 What is your current activity level?

Table 1:

Particulars No. of Respondent

Low 54

Moderate 23

High 23

No. of Respondents
60

50

40

30
No. of Respondents
20

10

0
Low Moderate High

Interpretation: 54 percent of respondents have lo, 23% have moderate and 23% have a high

current activity level.

27
Ques-2 Do you sleep for about eight hours per night?

Table 2:

Particulars No. of Respondent

Yes 46

No 50

Maybe 8

No. of Respondents
60

50

40

30
No. of Respondents
20

10

0
Yes No Maybe

Interpretation: From the graph above, we can see that 46 percent of the respondents are able to

sleep for about eight hours per night, 50 percent of them don’t , and 8 percent are those which

may sleep for eight hours or less than that.

28
Ques-3 What do you most often do for exercise?

Table 3:

Particulars No. of Respondent

Weights 40

Walking 8

Running 10

Swimming 20

Dancing 24

Pilates 10

Yoga 30

No. of Respondents
45
40
35
30
25
20
15 No. of Respondents
10
5
0

Interpretation: From the graph above, the highest no. Of respondents which use weights, 30

percent do yoga, 24 percent are those who do dance as a good workout, 20 percent of them do

swimming.

29
Ques-4 How often do you consume sweets? (Eg: chocolates, jam, honey..)

Table 4:

Particulars No. of Respondent

2-3 times a week 62

3-4 times a week 15

Everyday 31

No. of Respondents
70

60

50

40

30 No. of Respondents

20

10

0
2-3 times a week 3-4 times a week Everyday

Interpretation: From the chart above, 62 percent of respondents consume sweets i.e. 2-3 times

a week, 15 of them consume it 3-4 times a week and 31 of those which consume sweets

everyday.

30
Ques-5 What prevents you from regular exercise?

Table 5:

Particulars No. of Respondent

Health conditions/concerns 15

Cost of training/membership 8

Hectic Job schedule 39

Family/Life demands 7

Lacks of childcare 20

Bored with workouts 25

No. of Respondents
45
40
35
30
25
20
15
10
5 No. of Respondents
0

Interpretation: From the chart above, there are 39 respondents who are not able to do exercise

due to hectic job schedules, 25 percent of those respondents are bored with workouts, 20 percent

31
are unable to do workouts due to childcare and the rest depend upon Health conditions/concerns,

Cost of training/membership and family/life demands.

Ques-6 What day(s) of the week do you most often exercise?

Table 6

Particulars No. Of Respondents

Monday 69

Tuesday 54

Wednesday 62

Thursday 54

Friday 50

Saturday 70

Sunday 46

No. of Respondents
80
70
60
50
40
30
No. of Respondents
20
10
0

32
Interpretation: From the chart above, most of the respondents do exercise on Saturday.

However, there are 69 percent of respondents who do exercise on Monday. There are small

variations of people doing exercise on Tuesday, Wednesday, Thursday, Friday and Sunday.

Ques-7 What motivates you to exercise?

Table 7

Particulars No. of Respondents

Overall health and wellness 77

Body Image 15

Mental Clarity 5

Good Instructor/trainer 8

No. of Respondents
90
80
70
60
50
40
30
20
No. of Respondents
10
0

33
Interpretation: From the chart above, 77 percent of the respondents get motivated to do

exercise because of overall health and wellness. Whereas the rest of the respondents are

motivated by acknowledging their body image, mental clarity, and in need of good

instructor/trainee.

Ques-8 How do you recover from a strenuous workout?

Table 8

Particulars No. Of Respondents

Stretch 23

Foam Roll 8

Soak in a bath 24

Get a massage 30

Walk it out 0

Rest 70

No. of Respondents
80
70
60
50
40
30 No. of Respondents

20
10
0
Stretch Foam Soak in a Get a Walk it Rest
Roll bath massage out

34
Interpretation: From the chart above, we see that 70 percent of the respondents rest in order to

recover from a strenuous workout, 30 percent of them get a massage, 24 percent soak in a bath,

23 percent of those stretch.

Ques-9 Do you consume alcohol or drugs?

Table 9

Particulars No. of Respondents

Yes 23

No 77

No. of Respondents
90
80
70
60
50
40 No. of Respondents
30
20
10
0
Yes No

Interpretation: From the above graph, we see that there are more non-alcoholic consumers than

alcoholic whereas this is definitely a good sign indeed. 77 percent of the respondents do not

consume alcohol.

35
 CHAPTER-4

SUMMARY AND CONCLUSIONS

FINDINGS

The following are the findings of the study.

 30% user discuss problems sometimes with close to him. 35% user discuss problems

often with close to him.

 70 % customer sleep for about eight hours per night.30 % customer does not sleep for

about eight hours per night.

 25 % customer eat sometimes at least five fruits and vegetables each day. 40 % customer

eat daily at least five fruits and vegetables each day. 10 % customer eat never at least five

fruits and vegetables each day. 25 % customer eat only one at least five fruits and

vegetables each day.

 45 % customer avoid alcohol and drugs. 15 % customer does not avoid alcohol and

drugs. 40 % customer maybe avoid alcohol and drugs.

 20% user wanted to need on Nutrition to lead a healthier lifestyle. 35% user wanted to

need on Diet to lead a healthier lifestyle. 25% user wanted to need on Fitness to lead a

healthier lifestyle. 20% user wanted to need on Fitness ,diet and nutrition to lead a

healthier lifestyle.

 From the above graph shows mostly 40 % user aspects of nutrition/diet that they have

question(s) about Snacking. 30 % user aspects of nutrition/diet that they have

question(s) about What is the "right way" to eat.

 Most of user think that they want to know about vitamins and minerals

36
  From the above graph shows In the last 12 months 45% user participated 3 to 4 times per

week in some kind of exercise. 25% user participated 1 to 2 times per week in some kind

of exercise. 30% user participated 1 to 2 times per month in some kind of exercise.

 From the above graph shows mostly user eat a day 3 meals per day . 20% user eat a

day fourth meal.

 From the above graph shows mostly user(80%) eat chicken skin or visible fat on meat.

 From the above graph shows mostly user(45%) eat sweets 3 times a week or less.

LIMITATIONS

 The sample size is very small compared to the total population of the region.

 The study was conducted with the basic assumption that the information given by the

respondent is factual and represents their true feelings and behavior.

 The method lacks flexibility. In case of inadequate or incomplete information the result

may deviate.

 It is very difficult to check the accuracy of the information provided.

 Since all the products and services are not widely used by all the customers it is difficult

to draw realistic conclusions based on the survey.

37
5.3 CONCLUSION

A healthy lifestyle means maintaining a balanced and nutritious diet as well as engaging in sports

or other fitness related activities. A healthy diet alone however is inadequate to ensure a healthy

body as physical activity helps to keep one in shape and free of sickness and disease.

According to the World Health Organization, only one in ten people exercise regularly and a

majority do not follow a healthy diet. The main culprit is our penchant for junk food as can be

seen from the popularity of fast food chains and other western eateries. even local foods such as

fried noodles, friend rice and snacks and savories are laden with fat and calories. Thus,

consuming this type of food on a daily basis can contribute to weight gain. Overweight and

obese people suffer from many health complications such as diabetes, high blood pressure, high

cholesterol and even cancer.

Hence, the emphasis on healthy lifestyle should start at a young age. Parents must urge their

children to eat more vegetables, fruits, juices, wholemeal and wholegrain foods. Many parents,

due to time constraint, usually find the easy way out by cooking two-minute noodles or heading

towards the nearest fast food joint for quick meal. They do not realize however that sets the

stage for an unhealthy lfestyle for their children who quickly become addicted to such foods.

Thus, parents can counter this problem by cooking or preparing meals that do not take up time

such as cheese sandwiches, soup, stir friend vegetables or buy pre-packed meals from

supermarkets which can be warmed up in the microwave oven.

Dining out usually involves eating heavily and unhealthily. Most of us are prone to ordering deep

fried food and oily dishes as opposed to steamed or baked food. Thus, though eating out is

unavoidable, parents of children and adults as a hole should order fresh food and foods that are

38
nutritious and not laden with oil, fat or sugar. Once a pattern of healthy eating is established, it

would be easier to carry through such a lifestyle and for the children to follow suit.

School canteens must be urged to sell only highly nutritious food and drinks. Vending machines

that sell soft drinks and drinks that are spiked with sugar should be banned. Hence, school going

children would be exposed to healthy eating form young.

Daily exercise is vital. In fact, schools should implement Physical education on a daily basis

rather than twice weekly. Only the minority are actively involved in sports. Most students are

sedentary and prefer to concentrate on their studies as they consider indulging in physical

activities a waste of time. By enforcing regular exercise daily, these students would be exposed

to the importance and benefits of exercise.

Many parents and adults do not allocate time for physical activity. A large number of them work

long hours and return home late thereby depriving themselves of the benefits of exercise. Parents

must lead an exemplary life which can benefit their children by increasing awareness on the

health benefits of exercising regularly. Bringing their children for walks in the morning or

evening is a good start to achieve this goal. They should become members of clubs which have

swimming pools and gym facilities. During the weekend, the family can strengthen their bond by

adjourning to clubs for exercise and a healthy meal after that.

In short, leading a healthy lifestyle is a conscious decision. One can ignore that and lead a life

that exposes one to many healthy hazards. it is important to recognize that a healthy living

ensures a longer life span as well as a life free of disease and complications.

39
BIBLIOGRAPHY

 Lean, Michael E.J. (2015). "Principles of Human Nutrition". Medicine. 43 (2): 61–65.

doi:10.1016/j.mpmed.2014.11.009. Retrieved March 31, 2015.

 World Health Organization, Food and Agricultural Organization of the United Nations

(2004). Vitamin and mineral requirements in human nutrition (2. ed.). Geneva [u.a.]:

World Health Organization. ISBN 9241546123.

 Melina, Vesanto; Craig, Winston; Levin, Susan (December 2016). "Position of the

Academy of Nutrition and Dietetics: Vegetarian Diets". Journal of the Academy of

Nutrition and Dietetics. 116 (12): 1970–1980. doi:10.1016/j.jand.2016.09.025.

 "WHO | Promoting fruit and vegetable consumption around the world". WHO.

 "Food information to consumers - legislation". EU. Retrieved 2017-11-24.

 "WHO guideline : sugar consumption recommendation". World Health Organization.

Retrieved 6 January 2018.

 Dietary Guidelines Advisory Committee. "Scientific Report of the 2015 Dietary

Guidelines Advisory Committee." Washington (DC): USDA and US Department of

Health and Human Services (2015).

References

 https://en.wikipedia.org/wiki/Healthy_diet

 https://simple.wikipedia.org/wiki/Healthy_lifestyle

 https://www.megaessays.com/viewpaper/29016.html

 https://www.cram.com/subjects/Healthy-Lifestyle-Essay

 https://www.mayoclinic.org/healthy-lifestyle

40
ANNEXURE

PART A

Ques-1 Do you discuss your problems close to you ?

a) Never

b) Sometimes

c) Often

d) Daily

Ques-2 Do you sleep for about eight hours per night?

a) Yes

b) No

Ques-3 Do you eat at least five fruits and vegetables each day?

a) Sometimes

b) Daily

c) Never

d) Only one

Ques-4 Do you avoid alcohol and drugs?

a) Yes

b) No

c) Maybe

Ques-5 If you wanted to lead a healthier lifestyle, where do you need more improvements?

What is an area you struggle with?

a) Nutrition

b) Diet

41
 c) Fitness

d) All

Ques-6 What are some aspects of nutrition/diet that you have question(s) about?

a) Snacking

b) What is the "right way" to eat?

c) Eating healthy with money restrictions

d) Eating before/after/during a workout session

Ques-7 Do you want to know about vitamins and minerals?

a) Yes

b) No

c) Maybe

Ques-8 In the last 12 months how often have you participated in some kind of exercise?

a) 3 to 4 times per week

b) 1 to 2 times per week

c) 1 to 2 times per month

Ques-9 How many meals do you eat a day

a) 3 meals per day

b) I often eat a fourth meal

c) 1-2 meals per day

d) 1

Ques-10 Do you eat chicken skin or visible fat on meat?

a) Yes

b) No

42
 c) Maybe

Ques-11 How often do you eat sweets?(candies, chocolate, table sugar, honey, jam...)

a) 3 times a week or less

b) 4-5 times a week

c) Every day

43