Ways of Ways of ImprovingImproving

PhysicalPhysical HealthHealth

Ways of Ways of ImprovingImproving

PhysicalPhysical HealthHealth

Cheyenne Cheyenne

•Exercise

•Healthy Diet

•Good Habits

1. Exercise1. Exercise 1. Exercise1. Exercise

Why do we need to take physical exercises?

Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health. It is performed for many different reasons. These include strengthening muscles and the cardiovascular system, weight loss or maintenance and for enjoyment. Frequent and regular physical exercise boosts the immune system, and helps prevent the "diseases of affluence" such as heart disease, cardiovascular disease, Type 2 diabetes and obesity. It also improves mental health and helps prevent depression.

Types of exercise

Exercises are generally grouped into three types depending on the overall effect they have on the human body:

•Flexibility exercisesFlexibility exercises, such as stretching, improve the range of motion of muscles and joints.

•Aerobic exercisesAerobic exercises, such as cycling, swimming, walking, rowing, running, hiking or playing tennis, focus on increasing cardiovascular endurance.

•Anaerobic exercisesAnaerobic exercises, such as weight training, functional training or sprinting, increase short-term muscle strength.

Common myths about exercise

•Sit-ups will help you lost fat around your stomach. You lose body fat all over your body, not just in one spot. Doing only sit-ups will give you strong muscles under layers of fat •Exercise turns fat into muscle. Fat is fat and muscle is muscle. They will not magically change into one another. When you exercise you burn fat and tone your muscle. The fact that it happens at the same time probably led to this myth.

•It’s best to exercise in the morning. Time of day doesn’t matter when it comes to exercising. The only thing to consider is that if you exercise just before going to bed, it might make it harder to get to sleep.

•No Pain equals No Gain. This is not true. While exercise will result in soreness, pain is your body telling you that something is not right. Listen to your body. Start slow and work your way up to more advanced and intense exercise. Exercise correctly and enjoy the benefits for the rest of your life.

Some Guidelines for Exercise

• Choose activities and exercises that you enjoy and that fit into your lifestyle. Try a variety and do what's fun.

• Thirty to sixty (30 – 60) minutes daily. Includes stretching, walking, stair climbing, dancing, housework, gardening, etc.

• Maintain a flexible schedule—do what you can, when you can, and don't feel guilty if you miss a day or two; consistent activity over months or years is most important. • Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.

• Balance your activity/exercise with healthy eating patterns.

2. Healthy Diet2. Healthy Diet2. Healthy Diet2. Healthy Diet

A healthy diet is one that helps maintain or improve health. It is important for the prevention of many chronic disease such as: obesity, heart disease, diabetes, and cancer.

Healthy Diet Pyramid

The Healthy Diet Pyramid is a guide which helps you plan a healthy diet that fits your lifestyle. The basic concept of the Pyramid is Balance, Variety and Moderation. This means eating different food from the 4 food groups as well as within each food group, and eating them in the right amounts.

Healthy Eating: Strategies for a healthy diet

•Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.

•Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.

•Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

•Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce

•Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.

•Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.

•Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!

•Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.

•One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time

•Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.

•Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.

Eating smart: A keystep towards healthy eating

•Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!

•Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

•Get plenty of rest. We’ve all heard this before from our parents. Getting 8 hrs of sleep rejuvenates the body. Without it, the body is unable to repair itself. Lack of sleep has been implicated in increases the risk of heart attacks.

•Remember to always keep clean by taking a shower everyday, washing your hands, brushing your hair and teeth, and using mouthwash and floss. •See your doctor for regular screenings, not just when you are sick

3. Good habits3. Good habits3. Good habits3. Good habits

•Stop smoking & reduce your consumption of alcoholic beverages.

•Eat at roughly the same times each day. This might be two, three or more times but a routine encourages a reasonable weight.

•Don't sit around too long. Break up your sitting time by walking around at regular intervals. At home,do a chore. At work, visit a colleague.

•Exercise for Better Health.We already know that physical activity has a bounty of benefits, which makes it so puzzling why so many people just don't do it.

•Come up with a time table for your plan. It is not only easy for you to control, manage the time, but also to push down the presser on your work. It makes you feel better and no depression in work. When you are happy, of course, you are healthier.

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