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INTRODUCTION
BASICS
LIFESTYLE
HYDRATION
EXERCISE
MINDFULNESS
SATISFACTION
SLEEP
80 PERCENT METHOD
WORKING OUT
YOGA
STRENGTH TRAINING
CARDIO
CONCLUSION

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BASICS
WHEN IT COMES TO THE HEALTH MOST OF THE PEOPLE NEGLECT
THE NEEDS OF OUR INTERNAL STATE OF MIND AND BODY. OUR
BODY WORKS SO HARD TO KEEP US ALIVE, SO LEAST WE CAN DO
IS BEING RESPONSIBLE FOR WHAT CHOICE WE HAVE TO KEEP IT
FIT AND HEALTHY. THE MAINTAINANCE OF THE HEALTH SHOULD
BE THE PART OF OUR LIVES. HOW OUR BRAIN FUNCTIONS, HOW
OUR HEART PUMPS,HOW THE LIVER DETOXYFIES, THE HORMONE
CONTRIBUTION, WHAT STRENGTH AND ENERGY WE PUT IN OUR
WORK.

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1.1 LIFESTYLE
Lifestyle is a way used by people, groups and nations and is
formed in specific geographical, economic, political, cultural
and religious text. Lifestyle is referred to the characteristics of
inhabitants of a region in special time and place. It includes day
to day behaviours and functions of individuals in job, activities,
fun and diet. The lifestyle that we have, dictates what is the
outcome we are most likely to have in our coming time. We
should be dedicated to fix or set the intentions for the day and
plan out the time for each task pertaining to the priorities.

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1.2 HYDRATION
The word, “ hydration hydration hydration” is the term we are used to
but still are not so serious about it. We cannot stress more on the fact
that the hydration is the key to our goal and key to sustaining it.
Hydration works on the cognitive level, replenishes our cells, works
wonders on the skin and drains out all the toxins that is inside of the
body. Water gives the kickstart to the body and we can achieve better
results with the help of the water.

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1.3 EXERCISE
Exercise can help prevent excess weight gain or help maintain weight
loss. When you engage in physical activity, you burn calories. The
more intense the activity, the more calories you burn.
Regular trips to the gym are great, but don't worry if you can't find a
large chunk of time to exercise every day. Any amount of activity is
better than none at all. To reap the benefits of exercise, just get more
active throughout your day — take the stairs instead of the elevator or
rev up your household chores. Consistency is key.

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2. MINDFULNESS
Fundamentally, mindful eating involves:
● eating slowly and without distraction
● listening to physical hunger cues and eating only until you’re
full
● distinguishing between true hunger and non-hunger triggers for
eating
● engaging your senses by noticing colors, smells, sounds,
textures, and flavors
● learning to cope with guilt and anxiety about food
● eating to maintain over health and well-being
● noticing the effects food has on your feelings and figure
● appreciating your food

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2.1 SATISFACTION
satiety is the feeling of fullness and the suppression of hunger for a
period of time after a meal. This sensation can play an important role
in controlling how much we eat. If we feel really full or ‘satiated’
after a meal then hunger is likely to be suppressed for longer and we
may eat less at the next meal. But, if we do not feel very satiated then
we are likely to get hungry again more quickly and may be tempted to
snack between meals or eat more at the next meal. So, if we can
understand how to enhance these feelings of satiety after eating, this
may help to control how much we eat later

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2.2 SLEEP
The body’s need for sleep is a relatively new research field. Scientists
are looking into what happens to the body during sleep and why the
process itself is so essential. We do know that sleep is necessary to:
● maintain critical body functions
● restore energy
● control muscle tissue
● allow the brain to process new information
We also know what happens when the body doesn’t get enough
sleep. Sleep deprivation can cause a range of mental and physical
problems, including impairing your ability to:
● focus
● react
● control emotions

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This can result in serious problems in the workplace and at home.
Chronic sleep deprivation has been shown to increase the risk for
serious health conditions such as diabetes, cardiovascular disease,
obesity and depression. It can also affect your immune system,
reducing your body’s ability to fight off infections and disease.

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2.3 80 PERCENT METHOD
when you look at your plate, decide how much might make you feel
full, and then estimate what 80% of that amount would look like.
Perhaps it’s two-thirds of the food on your plate. Aim to feel satisfied
and not hungry anymore, rather than full.
Speed also contributes to mindless overeating. Your stomach takes 20
minutes to digest you food. By that time, you’ve already left the table.
“slow down while eating, and give your body time to register how
much you’ve eaten”
“if you eat quickly and stop at what you think is 80% full, you may
actually be 100% full and not know it since your body hasn’t caught
up yet with your mind.”

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3. WORKING OUT
Exercise can protect you from disease, slim your waistline and extend
your lifespan. But doing it regularly is easier said than done. Work,
stress, relationships and a lack of time can all stand in the way, which
is why the vast majority of Americans don’t exercise nearly enough.
But the right plan and knowledge about how to structure an exercise
routine can help you make it a regular part of your life. Here are ways
that you can start a fitness routine – and stick to it – so you can reap
the vast benefits of exercise.
● Exercise slows the aging process
● People who exercise are happier
● It may lengthen your lifespan
● Exercise improves your body composition
● It can boost your brain health
3.1 YOGA

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Yoga, an ancient practice and meditation, has become increasingly
popular in today's busy society. For many people, yoga provides a
retreat from their chaotic and busy lives. This is true whether
you're practicing downward facing dog posture on a mat in your
bedroom, in an ashram in India or even in New York City's Times
Square. Yoga provides many other mental and physical benefits.
Some of these extend to the kitchen table
● A better body image
● Becoming a mindful eater
● A boost to weight loss and maintenance
● Enhancing fitness
● Cardiovascular benefits
3.2 STRENGTH TRAINING

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It's not just to get big muscles and look buff. Your bones will get
stronger, too. And it can help your balance and coordination, which
means you're less likely to fall and hurt yourself. More muscle also
means you burn more calories when you're doing nothing at all, which
can help keep off extra pounds. You'll appreciate these benefits as you
get older and start to lose muscle mass.

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3.3 CARDIO
Doing a quick cardio workout at home is more accessible than you
might think. It is efficient, offers convenience, and you may even save
money. Luckily, a good cardio workout doesn't have to require a ton
of space or fancy equipment.
With a little creativity, you can put together a fitness routine that
includes a wide range of effective cardio exercise to build muscle,
burn calories, and feel better. Below are some home cardio exercises
you can do anytime, anywhere.

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CONCLUSION
Better health is central to human happiness and well-being. It also
makes an important contribution to economic progress,
as healthy populations live longer, are more productive, and save
more. Many factors influence health status and a country's ability to
provide quality health services for its people.