Hello Friends, This is an informational blog , which conducts some information about Health and Fitness. It will provide a lot of information, knowledge and experience which is really helpful for you. For more information please visit. HEALTH AND FITNESS

1. PHYSICAL
FITNESS/HEALTH
AGENDA:
WHY A FULL ACTIVENESS IS IMPORTANT.
HOW TO BE SPENT A ACTIVE LIFE.
WHAT SHOULD WE EAT ?
IMPORTANT SAFETY TIPS AND
CONDITION.

2. HOW TO BE SPENT A ACTIVE LIFE
?
• HEALTHY FOOD HELPS KEEP BONES STRONG WHICH HELPS
PREVENT OSTEOPOROSIS.
• HYPERTENSION AND DIABETES CAN BE AVOIDED
• REDUCTION OF CARDIOVASCULAR DISEASES
• NOTE: HEART DISEASE IS THAT #1 CAUSE OF DEATH IN THE
U.S.

3. WHY A FULL ACTIVENESS IS
IMPORTANT?
• OBESITY CHANCES DECREASE DAY BY DAY.
• ENHANCES YOUR MOOD AND INCREASES ENERGY LEVELS.
• REDUCES STRESS AND TENSION.
• HELPS TO INCREASE YOUR SELF-RESPECT BECAUSE OF
YOUR LOOKS AND FEEL HEALTHY

4. HOW TO BE ACTIVE
• TRY TO DO CARDIOVASCULAR ACTIVITIES FOR AT LEAST
30-45 MINUTES A DAY.
• EX. WALKING, JOGGING, BIKING, SWIMMING, BASKETBALL,
FOOTBALL, SOCCER, TENNIS ARE THE DAILY BASIS HABITS.
**IT IS IMPORTANT TO WARM UP AND COOL DOWN FOR 5 MINS
BEFORE AND AFTER THESE EXERCISES.
**DRINK PLENTY OF WATER BEFORE, DURING AND AFTER
EXERCISING.

5. HOW TO BE ACTIVE (CONT’D)
• DO STRENGTHENING EXERCISES 3-4 TIMES A WEEK.
• EX. LIFTING DUMBBELLS,WEIGHT MACHINES, RESISTANCE
BANDS
• IF YOU DO NOT HAVE WEIGHTS, USE YOUR OWN BODY
WEIGHT BY DOING PULL-UPS, SQUATS, PUSH-UPS, CLIMBING
STAIRS, OR ARM DIPS ON A BENCH
**IT IS IMPORTANT TO STRETCH BEFORE, DURING AND AFTER
THESE EXERCISES.

6. WHAT TO EAT
**EAT HEALTHY BREAKFAST!!! IT IS THE MOST IMPORTANT
MEAL OF THE DAY!!!
• MAKE SURE YOU EAT ENOUGH PROTEIN, WHOLE GRAINS,
DAIRY, FRUITS, VEGETABLES, SOY PRODUCTS (FROM NUTS),
OMEGA-3 FATS AND OILS (FROM FISH, AVOCADOS)

7. FOOD SCHUDELE
• ORANGE: AT LEAST 3
BECAUSE OF GRAINS
• GREEN: VEGGIES
• RED: FRUITS
• YELLOW: OILS (FISH,
NUTS, VEGGIE OIL)
• BLUE: MILK PRODUCTS
• PURPLE: MEAT/BEANS
(LEAN PROTEIN)

8. IMPORTANT SAFETY TIPS
• ALWAYS DRINK PLENTY OF WATER BEFORE, DURING AND
AFTER EXERCISING.
• DO NOT CONTINUE TO PERFORM AN EXERCISE IF IT IS
CAUSING YOU PAIN OR DISCOMFORT.
• DO NOT FOLLOW “FAD” DIETS SUCH AS ALL PROTEIN, ZERO
CARBS
• WHEN YOU EXERCISE: STRETCH, WARM-UP, AND COOL-
DOWN

9. REMEMBER:
DO EXERCISES YOU LIKE
TO DO!
MAKE IT FUN!
LEARN A NEW SPORT, MAKE NEW FRIENDS, JUST STAY
ACTIVE!

10. THANKS FOR WATCHING.