EXERCISE!!! Thirty Minutes Per Day; Five Days Per Week
The benefits of regular exercise are incredible, free and easy to obtain. Start a daily exercise regimen today and enjoy all the proven “extras” that come with exercise. Exercise, thirty minutes per day, five days per week, break a sweat and you will start to see the benefits immediately…
No matter what your age or shape, you should exercise daily. Not only does exercise tone your body so you can wear your favorite jeans, it strengthens your muscles, keeps your bones strong, and improves your skin. And there are more benefits of exercise — increased relaxation, better sleep and mood.
Benefits of Regular Exercise:
1. Exercise burns stored fat and helps you maintain a normal weight.
2. Exercise keeps muscles strong and strong muscles burn more calories.
3. Exercise keeps your bones strong.
4. Exercise boosts circulation and the delivery of nutrients to your skin.
5. Exercise reduces the amount of stress hormones in the body leading to increased relaxation.
6. Exercise increases endorphins in the brain which causes one to have a happy, positive feeling, and this can help to ease symptoms of depression.
7. Exercise improves the immune system; reducing the number of colds, flu and other viruses.
8. Exercise boosts blood flow to the brain and improves your thinking.
Don’t forget to hydrate with plenty of water before, during and after exercise.
START EXERCISING TODAY! FIVE DAYS A WEEK! THIRTY MINUTES A DAY!
The Basics of Healthy Living
Start your day with breakfast
Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!
Get Moving
It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.
Snack Smart
Snacks are a great way to refuel. Choose snacks from different food groups — a glass of low-fat milk and a few biscuits, a banana, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are okay for occasional snacking.
Work up a sweat
Vigourous workouts — when you're breathing hard and sweating — help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.
Balance your food choices — don't eat too much of any one thing
You don't have to give up foods like pizaa, burgers, fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you get all these nutrients.
Get fit with friends or family
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.
Eat more grains, fruits and vegetables
These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try whole-wheat breads. Spaghetti and oatmeal are also in the grain group. Mangos, bananas, golden apples, oranges and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.
Join in physical activities at school
Whether you take a physical education class or do other physical activities at school, such as athletics, cricket, football, swimming and netball, structured activities are a great way to feel good, look good and stay physically fit.
Foods aren't good or bad
A healthy eating style is like a puzzle with many parts. Each part — or food — is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fibre. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, you don't need a third.
Make healthy eating and physical activities fun
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous — try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals — don't try changing too much at once.
Do Not Abuse Alcohol, Tobacco, Drugs or Sex
Any one of the above is being abused when it starts to harm your relationships, cause you to miss work and make it hard to do the things you need to do. Most abused substances have harmful health effects; such as, cancer, hypertension, lung disease. In addition, drugs and alcohol lessen inhibitions and increase the likelihood that a person will participate in risky sexual behavior increasing the risk of contracting HIV/AIDS or other sexually transmitted diseases.
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