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Tips And Tricks On Healthy Living
- 1. on Healthy Living By Joseph Mazza & Sherwood Summers Tips TricksAnd
- 2. Living longer by working on three important things: EXERCISE: Who doesn’t want to be fit? We will explain the benefits of exercise and recommend good amounts of exercise with tips for all ages DIET: A healthy diet is vital to maintaining a healthy body; We explain the consequences of not eating healthy, what to look for and what to avoid SLEEP: Everyone knows a solid period of sleep brings wonders to your day. We will go into what happens if you don’t get your sleep, what you do get if you do, and how much of it you should be getting
- 3. Exercising your way through life Exercise is vital to maintaining a healthy body capable of doing all the physical activities you’d like to do through the your stages in life Keeping your exercise in check means helping keep your health in check Doing exercise on a regular basis, ensuring it is aerobic and muscle building, means a healthier heart and less risk to heart and other diseases
- 4. Aerobics - Aerobics increase heart rate and blood flow, which widens the body’s blood vessels Wider blood vessels mean more oxygen-rich blood can be pumped to your brain and muscles More oxygen for your brain and muscles means more you can do in physical terms and an alert mind Exercises such as aerobics stimulate the body’s release of endorphins, causing an elevated mood and a remedy for psychological conditions such as depression and anxiety LONG TERM EFFECTS Aerobics result in decreases in blood pressure and arterial stiffness The result is less risk of heart and cardiovascular diseases, as well as hypertension With the right low-carb diet, aerobics can benefit those with weight problems Breathe In, Breathe Out
- 5. Muscle strength and endurance Maintaining muscle strength and endurance through strenuous exercises are an important aspect of a physically healthy body Strong, fit muscles will help with daily physical activities and reduce risk of injury In addition to the effect of exercise itself, strong muscles improve confidence and well- being, the ability to maintain a healthy weight, and healthier bones. EXERCISE CATEGORIES Exercises should be categorized between moderate and vigorous depending on personal health conditions and limits Moderate exercises, such as brisk walking, will have a slight increase in heart rate, breathing, and work on muscles Vigorous exercises, such as running and swimming, will push the body near personal limits. This will include rapid and deep breaths, and significantly increased heart rate
- 6. Exercise for the young and elderly Under 18 It is recommen- -ded that children and teens should 65 or Above A recommended amount of exercise for elderly adults is 150 minutes of moderate exercises over the week, including 2 days for muscle strengthening exercises Alternatively 75 minutes of vigorous exercises, or a mix between the two options will also be healthy as a MINIMUM Elderly adults should keep in mind that this recommendation is for fit adults with no health conditions or limitations described by their doctors that will endanger them exercise for at least 60 minutes a day Most of the 60 minutes or more should be devoted to aerobics such as brisk- walking or running An addition of muscle and bone building exercises that include anything from tree climbing to jump- roping will also help mould young healthy bodies
- 7. Maintaining a Healthy Adult Body Adults between the ages 18-64 should do a minimum of 150 minutes of moderate exercises per week with at least 2 days of muscle strengthening exercises Another option would be 90 minutes of vigorous exercises or a mix of these options according to personal taste and schedule These recommendations are the MINIMUM recommendations Further benefits for adults 18-64 AND above, 5 hours of moderate exercise or 2 hours and 30 minutes of vigorous exercise per week would glean a healthier outcome If you are anaemic, aerobics is still helpful if done in moderation and does not increase the severity of symptoms such as fatigue, it can actually help remedy the symptoms in the long run The recommended times per week can be split into small bursts of at least 10 minutes if there are time constraints REMEMBER: Anything can be used as exercise, from digging in the garden to walking up hills, as long as it increases heart rate, breathing, and works the muscles Try finding exercises that you enjoy to motivate you more
- 8. You Are What You EAT Food is the fuel for life, everybody eats. Without food it is impossible for humans to function properly A healthy diet has been scientifically linked to a longer and healthier life Eating a regular and healthy diet is beneficial to the development of the human body. This starts from when we are born to when we are in the later stages of our life
- 9. A Healthy DIET is a happy Life Eating a healthy Diet high in fruits and vegetables may reduce the risk of many serious diseases Type 2 Diabetes and cardiovascular disease are some of the major conditions that can be developed if a persons diet is unhealthy (example high in sugars) It has been scientifically proven that good eating habits will significantly reduce the risk of certain cancers such as mouth and Stomach cancer Eating a Healthy Diet
- 10. The Good food The Bad food When talking about the good and bad foods it is important for people to remember that all foods are made up of the same elements. Most foods contain sugars, proteins, fats and carbohydrates. All components of food are important for our bodies Carbohydrates for example is a necessary element of food because it is converted into energy which will help us get through our busy days Sugars are most commonly referred to as one of those bad foods however sugar is one of the most prominent elements to almost all foods For example if someone goes on an all fruit diet they run the risk of high blood sugar levels because fruit is mostly made up of natural sugars (fructose) Weight Watchers, one of the worlds most renowned dieting programs, has stated in its program that the key to a healthy diet is everything in moderation The Misconceptions of Food
- 11. What if I’m a little bit naughty at dinner time There is always two sides to the story ‘a healthy diet leads to a healthy life’. So what if we are ‘naughty’ when it comes to dinner? Dr. Peter Clifton and Manny Oaks authors of the extremely successful CSIRO wellbeing book state that during there scientific research they found that the large majority of people eating high fat and high carbohydrate foods were more likely to develop cardiac issues There are many more issues that can arise from a poor diet High blood sugar levels, diabetes, and some forms of cancer have all been linked to a poor and imbalanced diet Consequences of Poor eating Habits
- 12. Different Diet Types Food is the fuel for life without food we would be unable to function to our peeks Diets however will vary from person to person depending on their age A young child from birth requires a diet high in fiber and nutrients to help develop their bodies and bones As a child develops into a young adult the diet changes accordingly A teenager needs more carbohydrates and protein in their diets to help give them the energy and strength that they require to complete their daily activities Adults need the same nutrients as teenager and children but they must regulate the types of food they eat to receive those nutrients For example a child may get the required carbohydrates from bread without putting on unnecessary weight where an adult may need to avoid bread and eat bananas to get their required carbohydrates
- 13. Live longer eat better There is a proven link between a health diet and longevity The Okinawa people who have a largely fat free diet have an average life span of 81 years were the world wide average is only 67 years Seven Day Adventists who are largely vegetarian out live their neighbors by an average 5 years There is very strong evidence to support that eating healthy contributes to a longer life
- 14. No Sleep is No Life The Relationship between Sleep and Health Not getting enough sleep can have profound consequences on a daily and potentially long-term basis for your health and mental well-being. What many people do not realize is that lack of sleep—especially on a regular basis—is associated with long-term health consequences, including chronic medical conditions like diabetes, high blood pressure, and heart disease. It is quite obvious that these conditions may lead to a shortened life expectancy. As stated by industry leading lectures at Harvard University
- 15. More on Sleep and health Dr. Orfeu Buxton describes how animal and human studies suggest that adequate sleep is crucial for a long and healthy life. An explanation of how sleep affects the body’s immune system, attention span, and other negative effects is shown in this video, click here for the link; http://healthysleep.med.harvard.edu/video/sleep07_buxton_health/qt-hi
- 16. Sleeping away the food baby Lack of sleep linked to obesity Insufficient sleep has been linked to a high probability for weight gain. Doctors at Harvard University have completed scientific studies and have found that people who habitually sleep less than six hours per night are much more likely to have a higher than average Body Mass Index Sleep is now being seen as a potential risk factor for obesity along with the two most commonly identified risk factors: lack of exercise and overeating.
- 17. Benefits of Sleep – Don’t Miss Out! REST & GROWTH Sleep means the body is resting; during sleep cells in vital organs, tissues and muscle fibers can recover from daily attrition Not only does the body recover, it also uses the time it sleeps to grow its muscles and synthesize proteins With better mood and productivity during the day, people that get the sleep they need feel better and live healthier, longer lives THE BRAIN During sleep the brain will consolidate the experiences it had in the day, refreshing and organizing memories and skills Having enough sleep can make you more creative, and lower chances of suffering from psychological issues such as depression or stress Sleep also improves your attention during the day; avoid getting yourself into an accident that you will regret
- 18. Sleeping for Infants-Adolescents Infants: Babies between birth and the age of 2 months need around 12–18 hours, 3 hours of which can be through naps during the day 3–11 month old infants need 14–15 hours with also 3 hours of napping incorporated in that period Toddlers and Children: Toddlers 1–3 years of age need 12–14 hours of sleep, 2 – 3 hours of which should be naps Young children 3–5 years old need 11–13 hours with 2-3 hours of naps Children of 5–10 years old need 10–11 hours, no naps are really required Adolescents Children and Teens of the ages 10-17 years need 8.5–9.5 hours a day
- 19. Adult Sleeping & Your Sleeping Environment Sleep Quality in the Sleeping Environment Ensure that your sleep quality is satisfactory; protect yourself against distractions or interruptions Retreating to your bed at a consistent time of night will reinforce a pattern for you body to fall asleep easier Avoid having electronics and other distractions in the bed room; televisions, computers, and smartphones all provide a distraction Reading or listening to music on the bed can also reduce the quality of your sleeping environment as it interrupts your body’s pattern Adults need roughly 7 – 9 hours of sleep, anything less than 7 is not recommended Take note that certain aspects of the sleeping environment will affect the recommended sleeping times Early pregnancy will tend to require longer sleeping periods Older adults require 7-9 hours but sleeping patterns will change such as sleeping during the and longer periods in bed to get to sleep If you are sleep deprived you require more sleep than recommended to make up for it
- 20. k You Feel Free to click the links in our references to broaden your search for more healthy information and knowledge! For taking the time to look through this presentation
- 21. References Image slide 3: www.wholesaleledlights.co.uk/wp/wp-content/uploads/2012/10/healthy-living1.jpg, viewed 14th May 2013 Image slide 6: www.allparentstalk.com/wp-content/uploads/2012/07/kids_exercising.jpg , viewed 14th May 2013 Image slide 7: www.elvuelcodelcangrejo.com/wp-content/uploads/2012/12/health-promotion.jpg , viewed 14th May 2013 Image slide 8: www.google.com/images/food-pyramid, viewed 17th May 2013 Image slide 9: www.google.com/images/healthfood, viewed 17th May 2013 Image slide 11: www.google.com/images/badfoodcartoon, viewed 18th May 2013 Image slide 12: www.google.com/images/heathlyfoods, viewed 18th May 2013 Image slide 13: www.google.com/images/oldpeoplecartoon, viewed 18th May 2013 Image slide 14: www.google.com/images/sleepingmooncartoon, viewed 18th May 2013 Image slide 16: www.google.com/images/beerbellycartoon, viewed 18th May 2013 Image slide 18: http://xpressprotection.files.wordpress.com/2010/08/istock_000011215474medium.jpg, viewed 19th May Video Slide 15: http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk viewed 19th May 2013
- 22. References Bas, T. (2013) Muscular Strength and Endurance, viewed 14th May 2013, http://physicalactivityline.com/index.php?option=com_content&view=article&id=74:muscular-strength-and-endurance&Itemid=69. Cdc.gov (2011) Physical Activity for Everyone: Guidelines: Children | DNPAO | CDC, viewed 14th May 2013, http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html. Cdc.gov (2008) Physical Activity for Everyone: Guidelines: Adults | DNPAO | CDC, viewed 14th May 2013, http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html. Cdc.gov (2011) Physical Activity for Everyone: Guidelines: Older Adults | DNPAO | CDC, viewed 14th May 2013, http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html. CSIRO Information: ‘CSIRO Wellbeing book’ author, Dr. Peter Clifton and Manny Oaks, CSIRO Publishing Australia. Fatty9.com (2009) Exercise can help you maintain a healthy lifestyle - Healthier Lifestyle Tips, viewed 14th May 2013, http://www.fatty9.com/exercise-can-help-you-maintain-a-healthy-lifestyle.php. Healthysleep.med.harvard.edu (2008) Sleep and Health | Healthy Sleep, viewed 19th May, http://healthysleep.med.harvard.edu/need- sleep/whats-in-it-for-you/health. Healthysleep.med.harvard.edu (2007) Sleep and Disease Risk | Healthy Sleep, viewed 19th May 2013 http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk LIVESTRONG.COM (2010) Long-Term Effects of Aerobic Exercise, viewed 14th May 2013, http://www.livestrong.com/article/329586-long- term-effects-of-aerobic-exercise/. LIVESTRONG.COM (2011) Can You Exercise With Anemia?, viewed 14th May 2013, http://www.livestrong.com/article/502616-can-you- exercise-with-anemia/. Unknown. (2011) 11 Surprising Health Benefits Of Sleep, viewed 19th May 2013, http://www.huffingtonpost.com/2011/02/02/sleep-health- benefits-_n_817803.html. Webmd.boots.com (2012) Diastolic and systolic blood pressure: Know your numbers, viewed 14th May 2013, http://www.webmd.boots.com/hypertension-high-blood-pressure/guide/diastolic-and-systolic-blood-pressure-know-your-numbers.