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Health
Quarter 4 - Module 5:
Vices-Free Life: A Goal
CO_Q 4_Health 8_Module 5
Health – Grade 8
Alternative Delivery Mode
Quarter 4 – Module 5: Vices-Free Life: A Goal
First Edition, 2020

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Health
Quarter 4 - Module 5:
Vices-Free Life: A Goal
 What I Need to Know

This module was created with your needs in mind. It aims to suggest healthy
alternatives for cigarettes and alcohol to promote healthy lifestyle (self, family, and
community). The scope of this module permits it to be used in many different
learning situations. The terminology used takes into account of the students’ various
levels of vocabulary. The lessons are arranged to follow the standard sequence of
the course. But the order in which you read them can be changed to correspond with
the textbook you are now using.

This module contains:

• Lesson 1 – Healthy Lifestyle Alternatives to Cigarettes and Alcohol to Promote

Healthy Lifestyle (H8S-IVg-h-34)

After going through this module, you are expected to:

a. identify the health alternatives to cigarettes and alcohol;
b. determine the ways to promote healthy lifestyle (self, family, and community); and
c. make a health routine plan advocacy on preventing alcohol and smoking to promote
healthy lifestyle.

CO_Q4_Health 8_Module 5
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 What I Know

Directions: Read the following questions carefully. Write the letter of the correct
answer in your activity notebook.

1. Which of the following alternative techniques relieves stress, anxiety and

depression?
A. Calling for support
B. Exercise
C. Meditation
D. All of the above

2. Which of the following keeps you occupied to prevent you putting tobacco on
your lips?
A. Busy hands
B. Calling for support
C. Exercise
D. Meditation

3. What alternative techniques use to avoid smoking which involves eating gums?
A. Busy hands
B. Calling for support
C. Chew on it
D. Exercise

4. What is the process by which you give a gift to yourself to resist the urge of
drinking and smoking?
A. Busy hands
B. Calling for support
C. Remind on the benefits
D. Rewarding yourself

CO_Q4_Health 8_Module 5
5. Which of the following techniques is used in dealing stress to resist tobacco
craving?
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 A. Chew on it
B. Exercise
C. Practice relaxation technique
D. Remind on the benefits

6. Which of the following methods are healthy alternatives to avoid smoking and
drinking?
A. Finding new hobbies
B. Reminding yourself of the benefits
C. Spending time with family and friends
D. All of the above

7. Which of the following is NOT a type of relaxation technique?

A. Deep-breathing exercise
B. Muscle relaxation
C. Saving money
D. Yoga

8. What are the healthy ways to deal with smoking and drinking?
A. Finding new hobbies
B. Reminding yourself of the benefits
C. Spending time with family and friends
D. All of the above

9. Which of the following is NOT true about people who quit smoking?
A. Improve your quality of life
B. Disturb and discourage
C. Improves sense of smell and taste
D. Lowers the risk of having cancers

10. Which of the following is considered as unhealthy habits of people that can
cause illness?
A. Eating and Driving
B. Smoking and Drinking Alcohol
C. Smoking and Running
D. Walking and Drinking

CO_Q4_Health 8_Module 5

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 Healthy Lifestyle
Lesson Alternatives to Cigarettes

1 and Alcohol to Promote

Healthy Lifestyle
In this module, you will learn about the healthy lifestyle alternatives of
cigarettes and alcohol. It is important to know about this topic to help you promote
healthy lifestyle for yourself, family, and community.

What’s In

Activity 1. Myth Busters

Directions: Copy the table in your activity notebook. Identify which is a fact and a
myth from the following statements. Put an X on the appropriate
column for each statement.

It’s true! That’s a

myth!
1. Alcohol and tobacco are among the top causes of
preventable deaths.
2. Running is a great stress buster that works as an
alternative to smoking.
3. Drinking alcohol and smoking is a good alternative to
cure illness.
4. A minor is allowed to sell or buy cigarettes or any tobacco
product.
5. Physical activities help relieve tensions and urge to drink
and smoke.
6. Yoga is not considered as alternatives to smoking and
drinking alcohol.
7. Smoking is prohibited within the premises of public and
private hospitals.
8. Smoking before drinking alcohol can prevent someone
from being intoxicated.
9. The Tobacco Regulation Act of 2003 is the law governing
tobacco production, distribution, and use.
10. Fruit juice and coffee is another option to quit alcohol.

CO_Q4_Health 8_Module 5
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 What’s New

Activity 2. Tell Me Something

Directions: Study the pictures below and answer the following guide questions. Write
your answers in your activity notebook.

Picture A

Picture B

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 CO_Q4_Health 8_Module 5
Guide Questions:
1. What do you observe in the picture A?

______________________________________________________________________

______________________________________________________________________.

2. What are your thoughts on the illustration in picture B?

______________________________________________________________________

______________________________________________________________________.

3. How can you encourage yourself to stop smoking and drinking alcohol in order to live a
healthier lifestyle?
_______________________________________________________________________

_______________________________________________________________________.

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 CO_Q4_Health 8_Module 5

What is It
Freedom from smoking and drinking alcohol is possible. One of the first
steps for many people is overcoming the fear of quitting. Even if you haven’t quit
before, you’ve likely tried to cut down or at least tried waiting for a few hours
before running to the store to purchase more cigarettes and alcoholic beverages.
The stress from those experiences can add to your fear but recovery is possible.
It takes work, time, patience and perseverance but it is possible.

Most people are aware that smoking and heavy drinking are unhealthy
habits, but not many realize just how much harm they can cause. Growing up,
many children may view drinking and smoking as privileges of adults and
therefore
‘cool’ activities to engage in. Media portrayal of smoking and alcohol use has
certainly helped to perpetuate the appeal of these social habits. The importance
of public awareness about the dangers of heavy smoking and drinking has never
been greater.

It is important to realize that quitting smoking can improve your quality of

life – physically, emotionally and financially. It can help you and those around
you breathe better and live longer. People who stop smoking generally have an
improved sense of smell and taste, feel less stressed and become more
energetic. They will usually have younger-looking skin and improved fertility.
Their loved ones will be healthier as passive smoking is reduced. For people
who drink too much, alcohol tolerance can lead to false reassurance that they
are drinking within limits since they do not feel drunk. Health benefits of reducing
alcohol intake include weight loss, reduced risk of many forms of cancer, less
anxiety, clearer skin, no hangovers and better self-esteem.

Healthy Alternatives: Smoking

Here are the most common healthy alternative methods to avoid smoking.
1. Exercise
Physical activity will help get your mind off the urge to smoke and can
reduce the intensity of your tobacco craving. According to MayoClinic.com, 30
minutes of moderate exercise can make a tobacco craving go away. Exercise
can also reduce the chances of relapsing after you give up smoking, notes the
National Institutes of Health’s Weight-Control Information Network. If you're
concerned about that legendary weight gain smokers often experience after
quitting, regular exercise will help fight that, too.

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 CO_Q4_Health 8_Module 5
2. Busy Hands
Keeping your hands occupied can prevent you from putting tobacco on
your lips. The American Cancer Society suggests needlepoint, knitting or
woodworking, but any activity that forces your hands to be constantly on the
move can do the trick. Consider starting a blog about your smoking-cessation
journey or blogging about your efforts to fight your nicotine cravings. Typing will
keep your fingers flying and away from your smokes.

3. Calling for Support

Having a supportive friend or family member to call when you feel like
lighting up can often be the motivation you need to resist. Telephone counselors
are also available to talk you through your urge and offer tips for avoiding lighting
up the next time a craving hits.

4. Rewarding Yourself
Instead of lighting up, reward yourself for resisting the urge. Buy a book
you’ve been wanting to read, go out to eat at your favorite restaurant or treat
yourself to a movie. Bonus: You won’t be able to smoke during the two-hour
movie, providing an additional healthy alternative. Put money into a jar every
time you successfully fight a nicotine craving and use the cash for your reward.

5. Chew on it
Give your mouth something to do to fight a tobacco craving. Chew on
sugarless gum or hard candy, or munch on raw carrots, celery, nuts or sunflower
seeds — something crunchy and satisfying.

6. Practice relaxation techniques

Smoking may have been your way to deal with stress. Resisting a tobacco
craving can itself be stressful. Take the edge off stress by practicing relaxation
techniques, such as deep-breathing exercises, muscle relaxation, yoga,
visualization, massage or listening to calming music.

7. Remind yourself of the benefits

Write down or say out loud the reasons you want to stop smoking and
resist tobacco cravings. These might include:
• Feeling better
• Getting healthier
• Sparing your loved ones from secondhand smoke
• Saving money

CO_Q4_Health 8_Module 5
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Healthy alternatives: Drinking Alcohol

1. Meditation
Meditation has been practiced for centuries as a method of relieving
stress, anxiety, and depression. It is proven to help reduce blood pressure,
alleviate pain, and induce a state of relaxation.

2. Exercise
Exercise is an excellent outlet for those looking for ways to deal with
stressors productively. Whether you decide to take up running, dancing,
swimming, or weight lifting, the possibilities are endless. As you reap the benefits
of exercise, your confidence will grow and you will develop a more positive body
image that can improve your outlook on life. Learn more about the benefits of
exercise as an alternative to substance use.

3. Spending time with family and friends

While this may seem to be an obvious suggestion, it is often one of the
most overlooked practices. Spending time with those you love and those who are
close to you can easily improve your mood. Talking and laughing with loved ones
is one of the healthiest ways to deal with stressors.

4. Finding new hobbies

Replace time spent consuming alcohol with new hobbies and activities.
Whether you read a good book, see a movie, paint, or make music, engaging in
productive and fun activities can help you de-stress and focus your energy on
something else. Explore a variety of activities and find some that appeal to you;
most importantly, do not be afraid to try something new! This can help you
develop new relationships with others and can provide healthy outlets for stress.

Smokers who quit smoking with support are more likely to succeed than
those who do it on their own. Hence, it is helpful for those trying to stop to
consult a health professional on engage a smoking cessation programme.

For regular, very heavy drinkers, stopping alcohol consumption abruptly

can be dangerous. They should therefore consult their doctors to manage the
withdrawal symptoms. Always remember that our health is important to us and
our families, and we should take care to safeguard it.

CO_Q4_Health 8_Module 5

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 What’s More

Directions: Read the statements carefully. Match the words on Column A to its
corresponding meaning in Column B. Write your answers in your
activity notebook.

B A
a. Advocacy _____ 1. Any bodily movement produced by our muscles
that requires energy.

b. Cigarettes _____ 2. It is a way of offering a choice or expressing

different from the usual.

c. Prevention _____ 3. It aims to help and improvement people’s

well-being.

d. Physical activity _____ 4. It is a public support for a recommendation of

a particular cause of policy.

e. Addiction _____ 5. It is being dependent on a drug or

combination of drugs.

f. Tolerance _____ 6. These are materials like posters, flyers or

brochures which show active support of ideas
and causes.

g. Advocacy _____ 7. These are rounded and processed tobacco

materials wrap in a special paper for smoking.

h. alcoholism _____ 8. It is a condition when a person needs more

alcohol to feel its original effect.

i. tobacco _____ 9. It is a condition when a person heavily

consumes alcohol consistently which results
to numerous body damage.

j. alternatives _____10. It is the active process of creating condition

that promotes the well-being of people.

k. healthy lifestyle
CO_Q4_Health 8_Module 5
Activity 3. Fill Me In!
Directions: Study the illustration below. Copy in your activity notebook. Supply
the appropriate answers.
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 HEALTHY ALTERNATIVES

CIGARETTE SMOKING DRINKING ALCOHOL

1. 1.

2.
2.

3.
3.

4.
4.

5.

5.

CO_Q4_Health 8_Module 5

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 What I Have Learned

Activity 4. My Composite Ideas

Directions: Read the questions carefully. Answer the guide questions in your
activity notebook.

1. What are the alternative techniques to prevent and control cigarette

smoking and alcohol drinking?
__________________________________________________________
__________________________________________________________
__________________________________________________________

2. If your classmate offers you a cigarette or alcoholic drink, what will you
say? What will you do?
__________________________________________________________
__________________________________________________________
__________________________________________________________

3. Give at least one alternative technique to prevent cigarette smoking and

explain it in your own words.
__________________________________________________________
__________________________________________________________
_________________________________________________________

4. Give at least one alternative technique to prevent drinking alcoholic

beverages and explain it in your own words.
__________________________________________________________
__________________________________________________________
__________________________________________________________

5. What if a friend of yours is smoking or drinking alcoholic beverages? How

can you persuade him or her to stop?
__________________________________________________________
__________________________________________________________
__________________________________________________________

CO_Q4_Health 8_Module 5

What I Can Do
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Activity 5. My Plan, My Commitment

Now that you have learned about the healthy alternatives of smoking and
alcohol drinking, let us measure your knowledge about it.

Directions: Copy the “5-Days Routine Plan Advocacy on Preventing Alcohol and
Smoking” below in your activity notebook. List down the healthy
activities you do in your home.

5-Days Routine Plan Advocacy on Preventing

Alcohol and Smoking

Monday Tuesday Wednesday Thursday Friday

1.

2.

3.

4.

5.

CO_Q4_Health 8_Module 5
5-Day Routine Plan Rubric

Excellent (5- Fair (3-2 Poor

4 points) points) (1 point)

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Content Each table is Each table is Most tables are
complete. The almost complete. incomplete. There
learner writes five The learner are answers
activities. writes more than missing. The
three activities. learner writes
only one activity.

Organization The selection of The selection of The selection of

activities is very activities is activities is not
organized. organized. organized.

Promptness The learner The learner The learner

submitted the submitted the submitted the
plan on time. plan one to two plan three to five
days after the days late.
deadline.

Activity Selection of Selection of Activities selected

Selection activities is activities is almost by the learner are
appropriate to the appropriate to the not appropriate to
component component achieve the
selected by the selected by the overall goal. One
learner. All learner. Almost activity is
activities are all of the relevant, but
relevant to the activities are overall the
overall goal. relevant to the activities will not
overall goal. help the student
reach their goals.

CO_Q4_Health 8_Module 5

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 Assessment

I. True or False

Directions: Write TRUE if the statement is correct and FALSE if it is wrong.

Write your answers in your activity notebook.

_____1. Meditation is an alternative technique to relieve stress, anxiety and

depression.
_____2. Busy hands keep a smoker occupied to prevent putting tobacco on the
lips.
_____3. Soda and gulaman are the best alternative to avoid drinking alcohol.
_____4. Eating oily foods is a better substitute for smoking.
_____5. Yoga is a type of relaxation technique to quit smoking and drinking
alcoholic beverages.

II. Matching Type

Directions: Read and understand the statements carefully. Match the words on
Column B to its corresponding meaning in Column A. Write your
answers in your activity notebook.

A B
_____1. It is the process by which you give a a. Smoking and
gift to yourself to resist the urge of drinking Alcohol
drinking and smoking.
_____2. It is considered as unhealthy habits of the b. Exercise
people that can cause illness.
_____3. This technique is used in dealing stress to c. Practice Relaxation
resist tobacco craving. Technique
_____4. This physical activity helps a smoker to d. Rewarding yourself
reduce from tobacco craving.
_____5. This alternative technique is used to e. Chew on it
avoid smoking which involves eating
gums.

CO_Q4_Health 8_Module 5

Additional Activities
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Activity 6. Be Healthy!

Directions: In a short bond paper, make a slogan about the importance of having a
“smoke free” and “alcohol free” environment. You can use any dialect
you want as long as there is originality in your work. Be creative in your
output. Refer your outputs to the rubrics given.

Slogan Rubrics
Criteria Very Good Good Fair Poor Score
5 4 3 2
Originality Exceptional Good use of Average use of No use of
use of new new ideas and new ideas and new ideas
ideas and originality to originality to and
originality to create a create a originality to
create a slogan. slogan. create a
slogan. slogan.
Attractiveness The slogan is The slogan is The slogan is The slogan is
exceptionally attractive in acceptably distractingly
attractive in terms of attractive messy or
terms of design, colors though it may very poorly
design, colors and neatness. be a bit messy. designed. It
and neatness. is not
attractive.

Slogan The slogan has The slogan has The slogan The slogan
the required the required does not follow does not
number of number of the required follow the
words. It is words. It is number of required
original and original but not words. number of
catchy. catchy. However, it is words. It is
catchy but not not original
original. and catchy.

CO_Q4_Health 8_Module 5

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 17
References
CO_Q4_Health 8_Module 5
What’s More What I Know
1. D 1. D
2. J 2. A
3. C
3. K
4. D
4. A 5. C
5. E 6. D
6. G 7. C
7. B 8. D
8. F 9. B
9. H 10. B
10. C
What’s In
Assessment
I. 1. True
1. TRUE 2. True
2. TRUE 3. Myth
3. FALSE 4. Myth
4. FALSE 5. True
5. TRUE 6. Myth
7. True
II.
8. Myth
1. D 9. True
2. A 10. True
3. C
4. B
5. E
Answer Key
Book

Department of Education.2013. Physical Education and Health 8, Learner’s Module

Philippines: Vicarish Publication and Trading, Inc.

Online Articles

Alcoholism, National Institute on Alcohol Abuse and. Alcohol Alert. January 2017.
https://pubs.niaaa.nih.gov/publications/aa71/aa71.htm (accessed May 25, 2020).

Preventing Alcohol Abuse And Alcoholism-An Update. 2017 January.

https://pubs.niaaa.nih.gov/publications/aa83/aa83.htm (accessed May 25, 2020).

Robles, Chan. Chan Robles Website Virtual Law Library. n.d.

https://www.chanrobles.com/ (accessed May 25, 2020).

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 CO_Q4_Health 8_Module 5

For inquiries or feedback, please write or call:

Department of Education - Bureau of Learning Resources (DepEd-BLR)

Office Address: Ground Floor, Bonifacio Building, DepEd Complex

Meralco Avenue, Pasig City, Philippines 1600

Telefax: (02) 634-1072 or 634-1054; 631-4985

E-mail Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph

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