Transcript healthy diet

Ways of Improving
Physical
Health
Cheyenne
•Exercise
•Healthy Diet
•Good Habits
1. 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 exercises, such as stretching, improve the range of motion of
muscles and joints.
•Aerobic exercises, such as cycling, swimming, walking, rowing, running, hiking or
playing tennis, focus on increasing cardiovascular endurance.
•Anaerobic 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 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.
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 Diet Pyramid
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 12ounce 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
Eating smart: A keystep towards healthy eating
•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.
•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.
3. Good habits
•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
•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.