2. BEFORE BEING PHYSICALLY
HEALTHY
Insecure
Struggling in school
Picture Credits: Big Stock
https://www.bigstockphoto.com/image-
116272370/stock-vector-fat-man-sitting-at-
home-on-the-sofa-playing-video-games-and-
Picture Credits: PNG Key
https://www.pngkey.com/ma
xpic/u2w7u2y3u2y3a9o0/
3. PROPER EXERCISE
Walking
Cycling
Joe Walking
Joe Cycling
Picture Credits: Cliparts Zone
https://cliparts.zone/cartoon-walking-
Picture Credits: Dreams
Time
https://www.dreamstime.
com/stock-illustration-
cartoon-man-riding-
bike-illustration-adult-
cyclist-isolated-white-
background-
7. BENEFITS OF BEING HEALTHY
Physically
Mentally
Picture Credits: The Mighty
https://themighty.com/2018/01
/funny-mental-illness-health-
Picture Credits:
Memecenter
https://www.memecente
r.com/fun/881231/kit-
Picture Credits
Memegenerator
https://memegenerator
.net/instance/4977189
5/original-toy-story-
student-stress-
8. AFTER BEING PHYSICALLY
HEALTHY
Confident
Succeeding in school
Picture Credits: Shutter
Stock
https://www.shutterstock.c
Picture Credits:
Gentle Care
Dentistry
https://www.gentle
caredentistry.org/b
log/how-to-score-
an-a-at-the-
dentist/
9. WORK CITED
Butler, Natalie. “Top 12 healthiest fruits.” Medical News Today, 12 Feb. 2019,
https://www.medicalnewstoday.com/articles/324431.php.
London, Jaclyn. “15 of the Healthiest Vegetables You Can Eat, According to a Nutritionist.” Good
Housekeeping. 31 July 2019, https://www.goodhousekeeping.com/health/diet-
nutrition/g28556528/healthiest-vegetables/. Accessed 9 Nov. 2019.
Osterweil, Neil. “The Benefits of Protein.” WebMD. 2004,
https://www.webmd.com/men/features/benefits-protein#1. Accessed 9 Nov. 2019.
Raman, Ryan. “The 8 Best Exercises for Weight Loss.” Healthline. 19 Aug. 2019,
https://www.healthline.com/nutrition/best-exercise-for-weight-loss. Accessed 9 Nov. 2019.
Segal, Jeanne. “The Mental Benefits of Exercise.” Help Guide, June 2019,
https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm.
Warburton, Darren. “Health benefits of physical activity: the evidence.” NCBI, vol. 174, no. 6, 14
March 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/. Accessed 9 Nov.
2019.
Editor's Notes
Joe, a college student, loves to play Call of Duty: Modern Warfare, eat potato chips, and do nothing all day. With this type of schedule Joe is struggling in school and is insecure. Joe isn't the only one struggling in college. In an article it states “95 percent of college students fail to eat the recommended amount of fruit and vegetables, and more than 60 percent report not getting enough physical activity.” Therefore, we are investigating being physically healthy. There are two parts. First, I will offer a 2-step plan of proper exercise and proper nutrition. Then I will end with the benefits of this plan.
Walking, one of the best exercises you can perform for getting that healthy body. It’s a great start for beginners because it doesn’t require the purchase of equipment, and it is a low impact exercise that won't stress your joints. Since Joe is a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph. Cycling, another great exercise to get your body’s as healthy as can be. Normally most cycling is done outdoors, but many gyms and fitness centers have stationary bikes that people can use indoors. Another starter exercise for all people as cycling is non-weight bearing, and low impact on people’s joints. Since Joe is a 155-pound (70-kg) person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph.
Weight training, one of the more popular choices for getting a healthy body. Weight training not only helps you lose weight but can help promote muscle growth as well. As well as continue to burn many calories hours after a weight training session. This exercise is more advanced and more impact on people’s joints. Since Joe is a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training
Proteins, it’s an essential part of our body in helping people get a healthy body. Proteins help people with muscle growth, and to do that people need to work out. For children and older people, the proper amount of protein is 5 ounces, for women it is 6 ounces, and for teenage boys and men 7 ounces. Choices in great sources of protein can consist in fish, poultry, beans, and nuts. One of Joe's favorite protein meals is 2 grilled chicken breasts, with a side of mashed potatoes.
Fruits, another essential part in gaining a healthy body because of the vitamins, minerals, and fibers fruits have. Examples of these fruits are lemons because they have vitamin C and are low in calories for people’s health. Also, apples because of the high fiber and potassium, which promotes weight loss and better overall health. One of Joe's favorite fruit meals is a yogurt berry fruit salad. That contains strawberries, blueberries, raspberries, and black berries. Vegetables, another great meal to have in gaining a healthy body. Vegetables contain fiber, vitamins, and minerals that are essential in keeping your body healthy. Vegetables also are helpful for the hydration and digestion in your body. Only thing to keep away from is deep frying them which can add carbs and saturated fat to the meal. Some examples of great vegetables to try are carrots, spinach, and asparagus. One of Joe's favorite vegetable meals is an extra vegetable fried rice. For vegetables joe especially likes peas, a bell pepper, broccoli, cabbage, and asparagus in his fried rice.
Physically, with a healthy body you can prevent a disease like diabetes from happening to you. Evidence has shown that walking at least 2 hours a week was able to reduce the chance of diabetes by 34-53 percent. Moreover, a walk increase in breathing rates is associated with reduction of death. Another study shows that inactive men with type 2 diabetes increased their chance of death by 1.7 times than active men. . Joe is an active man that walks every day, from doing this he got good news from his doctors at his yearly checkup, that he didn't have diabetes. Mentally, with a healthy body you can prevent depression, anxiety, and stress. With just 15 minutes of walking a day, and a regular exercise schedule you can prevent depression or prevent the relapsing of it. Anxiety can be reduced by exercise as well by focusing on the sensations of the exercise, like the feeling of wind on your skin. When you are stressed you may feel muscles tighten, with exercise it can release this tension and relax the muscles, therefore when the body feels better so will the mind. Joe was always sad and no one knew why. Till one day a friend recommended that he exercise with him. From that day on Joes turned his life around.
We investigated being physically healthy. There were two parts. First there was a 2-step plan consisting of proper exercise and proper nutrition. Then there were the benefits of this plan. After Joe had followed this plan and found out the benefits, he is now 145 pounds with muscle and a chiseled 6 pack. He is also doing much better in college with A’s in every class, the only with he wishes he'd done different is start being physically healthy earlier.
