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DEPED PERFORMANCE INDICATORS

EDUCATION PERFORMANCE INDICATORS-PI-Definition and Formulas EDUCATION PERFORMANCE INDICATORS DEFINITION AND FORMULA Prepared by: Education Management Information System Division Planning Service as of April 24, 2018 Page 1 1. GROSS ENROLMENT RATE (GER) This indicator measures the general level of participation in, and the capacity of each level of the education system: Kindergarten, Elementary (Grades 1-6), Junior High School (Grades 7- 10) and Senior High School (Grades 11-12). It is the total enrolment for a particular education level, regardless of age, expressed as a percentage of the eligible official school- age population of that particular education level in a given school-year. The GER can also be used together with the NER to measure the extent of over-aged and under-aged enrolment. 2. NET ENROLMENT RATE (NER) OR PARTICIPATION RATE The indicator provides a more precise measurement of the extent of participation in a particular level of education of children belonging to the o...
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Racewalking for Weight Loss and Heart Health: A Gentle Yet Powerful Workout

When it comes to fitness, many people assume that running, gym workouts, or high-intensity training are the only ways to lose weight and improve heart health. But there’s a lesser-known, highly effective activity that’s safe for almost everyone: racewalking.

Racewalking may look like fast walking, but it’s a low-impact, full-body workout that strengthens the heart, burns calories, and helps manage weight—all while being gentle on the joints. Let’s explore why racewalking is becoming a favorite for students, adults, and seniors alike.

How Racewalking Supports Weight Loss

Burns Calories Efficiently

Racewalking engages multiple muscle groups simultaneously—legs, glutes, core, and arms. Studies show that brisk racewalking can burn nearly as many calories as jogging, depending on intensity and duration.

  • A 30-minute racewalking session can burn approximately 200–300 calories

  • Longer, consistent sessions help create a calorie deficit for weight loss

Because it is low-impact, racewalking allows you to exercise longer without joint pain, making consistent calorie burn easier.

Boosts Metabolism

Racewalking strengthens muscles, and more muscle mass naturally increases metabolism. A faster metabolism means your body burns calories even when resting—a key factor in sustainable weight loss.

Encourages Long-Term Consistency

Unlike high-intensity workouts that may feel daunting, racewalking is easy to maintain regularly. Regular practice, even 30–60 minutes per day, produces steady results over time.

Racewalking and Heart Health

Improves Cardiovascular Fitness

Racewalking is an aerobic exercise that strengthens the heart and lungs. Regular sessions:

  • Lower resting heart rate

  • Improve blood circulation

  • Reduce the risk of heart disease

The rhythmic motion of racewalking keeps your heart pumping efficiently, building endurance and overall cardiovascular health.

Lowers Blood Pressure and Cholesterol

Research shows that regular moderate-intensity exercise, like racewalking, can help reduce blood pressure and manage cholesterol levels, supporting a healthier heart over the long term.

Supports Mental Health

Heart health isn’t just about the physical organ—it’s also linked to stress reduction and mood improvement. Racewalking outdoors or with friends helps reduce stress hormones, calm the mind, and boost overall well-being.

Safe and Accessible for Everyone

Unlike running or high-impact workouts:

  • Racewalking keeps one foot in contact with the ground at all times

  • Reduces stress on knees, ankles, and hips

  • Suitable for student-athletes, adults, and seniors

This makes it an excellent choice for people looking to improve heart health and lose weight safely.

Tips for Maximizing Weight Loss and Heart Benefits

  1. Maintain proper technique – straight knees, upright posture, controlled arm swing

  2. Walk briskly – aim for a pace that raises your heart rate without overstraining

  3. Include interval sessions – alternate between moderate and faster pace

  4. Consistency is key – 30–60 minutes, 4–5 times a week

  5. Track progress – monitor distance, pace, and heart rate for motivation

Remember: slow and steady is just as effective as fast and furious, especially when done consistently.

Conclusion

Racewalking is a safe, effective, and low-impact way to lose weight and improve heart health. It combines calorie burn, cardiovascular conditioning, muscle strengthening, and mental wellness—all in one accessible activity.

Whether you are a student-athlete training for school competitions, an adult looking to stay fit, or a senior seeking gentle exercise, racewalking can transform your body and boost your heart health—one step at a time.

In fitness, consistency and proper technique matter more than intensity, and racewalking is the perfect example of that principle.

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Racewalking is a low-impact workout that supports weight loss, boosts metabolism, and strengthens heart health. Learn how this gentle but effective activity benefits student-athletes, adults, and seniors.

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