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How can we lead a healthy lifestyle ?

A healthy lifestyle means maintaining a balanced and nutritious diet as well as engaging in
sports or other fitness related activities. A healthy diet alone however is inadequate to ensure a
healthy body as physical activity helps to keep one in shape and free of sickness and disease.
According to the World Health Organization, only one in ten people exercise regularly and a
majority do not follow a healthy diet. The main culprit is our penchant for junk food as can be
seen from the popularity of fast food chains and other western eateries. even local foods such
as fried noodles, friend rice and snacks and savories are laden with fat and calories. Thus,
consuming this type of food on a daily basis can contribute to weight gain. Overweight and
obese people suffer from many health complications such as diabetes, high blood pressure,
high cholesterol and even cancer.
Hence, the emphasis on healthy lifestyle should start at a young age. Parents must urge their
children to eat more vegetables, fruits, juices, wholemeal and wholegrain foods. Many parents,
due to time constraint, usually find the easy way out by cooking two-minute noodles or heading
towards the nearest fast food joint for quick meal. They do not realize however that sets the
stage for an unhealthy lfestyle for their children who quickly become addicted to such foods.
Thus, parents can counter this problem by cooking or preparing meals that do not take up time
such as cheese sandwiches, soup, stir friend vegetables or buy pre-packed meals from
supermarkets which can be warmed up in the microwave oven.
Dining out usually involves eating heavily and unhealthily. Most of us are prone to ordering
deep fried food and oily dishes as opposed to steamed or baked food. Thus, though eating out
is unavoidable, parents of children and adults as a hole should order fresh food and foods that
are nutritious and not laden with oil, fat or sugar. Once a pattern of healthy eating is
established, it would be easier to carry through such a lifestyle and for the children to follow
School canteens must be urged to sell only highly nutritious food and drinks. Vending machines
that sell soft drinks and drinks that are spiked with sugar should be banned. Hence, school
going children would be exposed to healthy eating form young.
Daily exercise is vital. In fact, schools should implement Physical education on a daily basis
rather than twice weekly. Only the minority are actively involved in sports. Most students are
sedentary and prefer to concentrate on their studies as they consider indulging in physical
activities a waste of time. By enforcing regular exercise daily, these students would be exposed
to the importance and benefits of exercise.
Many parents and adults do not allocate time for physical activity. A large number of them
work long hours and return home late thereby depriving themselves of the benefits of exercise.
Parents must lead an exemplary life which can benefit their children by increasing awareness
on the health benefits of exercising regularly. Bringing their children for walks in the morning or
evening is a good start to achieve this goal. They should become members of clubs which have
swimming pools and gym facilities. During the weekend, the family can strengthen their bond
by adjourning to clubs for exercise and a healthy meal after that.
In short, leading a healthy lifestyle is a conscious decision. One can ignore that and lead a life
that exposes one to many healthy hazards. it is important to recognize that a healthy living
ensures a longer life span as well as a life free of disease and complications.
How to lead a healthy lifestyle
What is a healthy lifestyle? One may ask. A healthy lifestyle is having a lifestyle filled with good
and positive things in many aspects such as mental, physical and emotional well-being. One
needs to maintain his health so that he is able to function normally in life.
To live a healthy lifestyle, we must always have a balanced diet. A balanced diet consists of all
seven classes of food on their tight proportions including carbohydrates, proteins, vitamins,
minerals, fats fibre and water. If we do not abide by this rule, we may get sick easily. In other
words, we need to eat right in order to stay healthy.

Besides that, we must also do regular exercise for at least three days a week. Exercise help in
improving ones stamina, physical strength and agility. During exercise, our body will be able to
take in more oxygen and increasing metabolism for healthier cells. Therefore, we can maintain
our health by exercising more often.

Not only that, we must have enough rest and sleep after we have done something strenuous.
Enough rest and sleep for as long as eight hours will help us to recover energy that we have lost
during the day. In fact, once we recharge through enough rest and sleep, we can do our job or
carry out daily routine vigorously.
In addition to this, we should also get a hobby such as reading, playing chess, listening music,
surfing the internet, watching television and so on. We need to have a hobby for us to spend
our time more productively instead of wasting time aimlessly. With hobbies, we can even find
common grounds with our friends to share and enjoy together.
Furthermore, we must have a healthy social life. We can improve our social life by having
friends to talk to spend our time with. If we face any problems, we can have a friend to lean on.
Get someone to talk to when you are under a lot stress and surely you can relieve your
pressure that way more effectively than other way.
Finally, we must also stay

How to Lead a Healthy Lifestyle
By: Nurul Athirah Assan

From my recent observation, many students are not taking proper care of their health.
They have to cope with such things like lessons, extra-curricular activities and social events.
They tend to forget about their health in order to accomplish everything within a short span of
time. This will eventually take its toll on the students themselves. Hence, I would like to share
some tips on how to lead a healthy lifestyle.
First of all, you have to practise personal hygiene. For example, wash your hands
frequently especially before or after handling food and also brush your teeth twice a day.
Keeping yourself clean helps prevent the spreading of bacteria. Another way is you have to take
balanced meals. Your bodies need sufficient nutrition to sustain your activities. You should
avoid eating junk food and fried food as they are unhealthy.
Apart from that, you need to drink a lot of water. It is advisable to drink at least eight
glasses of water. This can prevent dehydration in your body. You should also get adequate
sleep which is seven to eight hours a day. Having a proper rest and sufficient sleep are
important so that you can wake up energized the next day.
Next, you should have regular exercise. You can do aerobics or just plain walking and
jogging. Set aside at least three times a week to exercise. This activity will keep you fit and build
your stamina at the same time.
Last but not least, share your problems with others. do not keep your problems to
yourself as it will lead to stress. You can talk to your friend or school counselor or whoever you
are comfortable with.
These are a few tips on how to live a healthy lifestyle. Life is a precious gift from God and
therefore it is your responsibility to take care of your own well-being. You have to get your
priorities right before you become the victim of your own carelessness. After all, prevention is
better that cure.
By Andrea Moreno
People should always look after themselves, so we worry about crime and insecurity, accidents,
natural disasters and many other things, but what we dont realize is that sometime we can be
our own worst enemy. Our lives could be so much easier if we lead a healthy lifestyle. There are
countless benefits in many areas, so, what are these benefits?
First of all we can establish that a healthy lifestyle consists of following a good diet, sleeping
well and exercising, among others; for one thing there is following a good diet, this helps you
maintain your weight as eating well is crucial if you are to maintain a suitable weight. Eating the
wrong food, or simply over-eating, will lead to weight gain, and all the problems associated
with it. Most people who lose weight with fad diets gain it right back again when they go back
to their normal eating patterns. With a healthy diet that you maintain for life, you will lose that
weight once and maintain it long term. In addition following a good diet helps you meet your
nutritional needs; for instance your daily food intake should include some amounts of grain,
fruit, vegetables, dairy and protein, you should consider that there are vitamins and minerals
in healthy foods which can boost your immune system and shield you from many common
illnesses. In some cases, by eating a healthy diet you can actually reduce the risks that are often
linked with such serious diseases as cancer and diabetes. On the whole, once you implement
a healthy diet, you will be surprised at how fast you will start to feel the benefits and this how
they will continue to reward you for the rest of your life.
Furthermore, there is another aspect of healthy living that should be considered along
with its benefits, and that is one we usually take for granted, sleeping well; for the most part we
all consider sleep as a good thing to do , but we dont really know how this activity benefits us;
for one sleeping helps you repair your body, while we are asleep our body produces extra
molecules that help mend the body so that the damage we suffer during the day from things
such as stress , pollutants, sun exposure and so on, is repaired while we are off to dreamland. In
addition, sleep helps to improve our memory; namely, when people do not have enough sleep,
they cannot concentrate well the next day and have problems forming memories, researchers
believe that during sleep, neurons can shut down and repair any damage done during the day.
So without these repairs, the neurons may not function correctly causing us to feel drowsy and
unable to concentrate enough to retain information in our brain. Likewise having good sleeping
habits results in reducing our levels of stress, for instance, a good night's sleep can lower blood
pressure and the elevated levels of stress hormones which are a natural result of today's fast
paced lifestyle, there are physical effects of stress on your body, and an increase in the aging
and degeneration of organs, cells and other body parts. By reducing high levels of stress, sleep
helps to reverse these effects and encourages a state of relaxation. Pretty amazing thing this
sleep isn't it? And it's something most of us take for granted.
Last but not least, another important aspect of a healthy lifestyle is exercising, and this is
something we all know and have been told ever since we were children! , but as time goes by
people change, habits change. In no way are kids today even close to practicing the amount of
physical activity that children practiced 30 years ago, and this is really a regrettable thing since
there are many benefits to exercising; just to name a few we have how exercise helps
improving your mood, due to the chemicals it releases in the brain called endorphins, it gives
you an overall feeling of well-being, This is the same chemical that being in love or eating
chocolate induces! You'll also look better and feel better when you exercise regularly, which
can boost your confidence and improve your self-esteem. It is believed that regular physical
activity can even help prevent depression. Moreover, sleeping well can aid when battling
chronic diseases such as heart diseases, osteoporosis, or even diabetes and cancer. Likewise
exercising can even help you sleep better, if you have trouble sleeping you should try exercising
a few hours before going to bed, youll be tired enough from the workout so you wont turn in
your bed all night long unable to sleep; just make sure you dont do it immediately before going
to bed otherwise it may have the opposite effect and get you all hyped up! With so many great
reasons to exercise, there's nothing more to say, except: "Get moving!"
In any case the good news is you don't have to train like an Olympic athlete, eat like a
nutritionist or sleep all day long to enjoy the benefits of a healthy lifestyle. The secret is in
repeating a chosen healthy pattern as a part of your daily or weekly activities. After all
a healthy lifestyle is a way of life.
Healthy life style

Nowadays life is becoming more and more stressful. People live under the pressure of various
problems social, ecological, economical and others. They constantly suffer from stress, noise
and dust in big cities especially urban places. In order to overcome all difficulties a person
should be strong and healthy, take care of physical and mental health. There are several ways
to do that. Sport is of primary importance. The Greek used to say "a sound mind is in a sound
body". Nowadays different kinds of sports become more accessible for people. Vast network of
sport clubs offers a great choice of them having necessary equipments and trainers helping
choose the right set of exercises. The most healthy kind of sports are swimming, jogging and
Healthy lifestyle presupposes healthy food. Usually healthy food is simple. The daily menu
includes meat, fruits and vegetables, milk products. Fruits and vegetables contain different
vitamins and give us energy. I prefer milk to coffee, seafood to meat, vegetable soup to fatty
broth. People go on a diet especially women. But I prefer to keep healthy life day to sitting on a
diet occasionally because some diet may appear harmful for our health.
Also I avoid eating in restaurants or cafes especially fast food. I prefer homemade food. I don't
mind national kitchen when I go to this or that country. There are a lot of restaurants and cafes
serving delicious national meals. I'm very curious about them because they are tempting. I hate
Mexican food because it's too spicy. I like Japanese food especially sushi but homemade. To my
mind the most tasty is Italian food especially pizza. For a healthy person there's no room for
smoking, alcohol or drugs because they are sure to destroy both body and brain. To keep
healthy and fit we'd better avoid anxiety and stress, keep to healthy food and be sportive.
Lead a healthy life. Not leading a healthy life can be disastrous, in more ways than one. Anyway,
what IS leading a healthy life? And how will you achieve it? What does it mean to you? What
will be the consequences if you dont? Let my essay help you decide.

What is leading a healthy life? It means being physically and mentally happy, not being hungry,
having good friends, not being weighed down by stress, all of these things. It depends on the
point of view. If you think being healthy means not being hungry, then being healthy to you
means not being hungry. What do you think being healthy means?

How will you achieve it? Achievement will come if you strive for it, and do all those things you
learnt in primary. That means things like not eating junk food; exercising daily e.g. jogging,
swiming, walking to and from school etc. Also, sleep the necessary amount of time. Be mentally
happy e.g. dont get weighed down by stress and try to be optimistic all the time. There are also
things like checking your health reguarly and washing properly.

What does it mean to you? It will probably mean something different for you, but to me it
means always being cautious, doing my best, trying not to eat junk foods (difficult as I have a
sweet tooth), having fruit for snacks The list goes on and on.

What will be the consequences if you dont? There are many of them, but here are some:
Cancer Obesity Failure of organs Failure of limbs
Minor health problems Mental illnesses
And the list goes on.

Now do you see the importance of keeping healthy? Because if you stray down an alleyway of
cancer or obesity or any other illness, then seven/eight chances out of ten you wont be coming
back. Have I convinced you yet?
Live a Healthy Life
Health is one of the greatest possessions that everybody wants to enjoy. It is a
necessary condition and always important to a happy life. Today, there are still diseases which
cannot be cured. Evidences show that money cant buy wealth. Healthy lifestyle is the key. The
trick for this is making small changes especially for individuals who are smoking cigarettes, and
drinking alcoholic beverages taking more steps by doing daily exercise and following a
balanced diet.
Food is directly related to our health, people should start to pay increased attention to
the food they eat. However, there are factors that hind us to the lifestyles transformation. The
customs and traditions of a country have great effect to the food preparations - Litson,
caldereta, menudo, kare-kare, paksiw,fried chicken, and other meat products are example of
foods served in the table of a common Filipino family during celebrations and special events.
Another factor is the vast number of fast-food chains anywhere in the country. Although, it is
useful for the working people because they dont have much time to prepare their meals, it
widely affects the lifestyle of a person. Meat dishes are more in demand to the consumers than
vegetables. Sometimes, consumers ignores and/or unaware on the effect of the foods they
Every man has a required body mass index. BMI verifies the height and weight of an
individual. A BMI of 20 to 25 kg/m
is an optimal weight while A BMI above 25 kg/m
the person is Pre-obese (Overweight); a number above BMI 30 kg/m
suggests the person is

(Wikipedia). This health condition needs special attention to avoid associated various
diseases particularly cardiovascular diseases, diabetes mellitus type 2, obstructive sleep apnea,
certain types of cancer, and osteoarthritis. As a result, obesity has been found to reduce life
expectancy (Lopez AD). Healthy diet and body exercise is the best treatment to weight
problem. Moreover, this is highly recommended even to those who are satisfied with their
body mass index. Plant diets have been found to be healthier by the American Dietic
Association that acknowledges the health value and nutritional adequacy of it. Thus, it may
offer a practical solution to the problem of obesity that has great impact for medical problems
and health care budgets.
Be vigilant with your health because once it is attacked by disease, its hard to be
relieved. Vegetable nutrients processed and distributed to your body will make a shield to
strengthen your immune system that will benefit to the consumers. Eating plenty of vegetables,
along with fruits, can defend you from heart diseases and stroke; regulate hypertension;
prevent some types of cancer and painful intestinal ailment called Diverticulitis (NCBI); and
vision loss such as cataract and macular degeneration. The largest epidemiological study ever
conducted (the China-Oxford-Cornell study) claimed that those who are eating the amount of
animal foods typical for Americans have seventeen times the death rate from heart disease,
and for women, five times the rate of breast cancer, than those who get 5% or less of their
protein from animal foods.
According to nutrition researcher Professor T. Colin Campbell, "...Only 5-6 percent of
dietary protein is required to replace the protein regularly excreted by the body (as amino
acids). About 9-10 percent protein, however, is the amount that has been recommended for the
past fifty years...The relatively few people consuming more than 21 percent protein mostly are
those who "pump iron," recently joined by those on high protein diets." This protein is essential
in building and maintaining human cells. We know meat has protein which some people argue
with. . Scientists indicate that the muscle meat of animals for slaughter contains an average of
3-30% fat, 21% protein, 1% mineral salts (e.g. table salt, calcium, phosphoric acid), 0,5%
carbohydrates and 70-75% water, and vitamins with fat, protein and carbohydrates being
easily replaced by plant foods (Lopa Berlin 2004). The statement presents that animal fats has
high concentration which make your life at risk. Even so, theres nothing worry plant products
like grains, soy beans, and many varieties of nuts can supply proteins. In addition, Fruits and
Veggies Matter advocate relates that plants contain essential vitamins, minerals, and fiber that
may help someone from chronic diseases, including stroke and perhaps other cardiovascular
diseases and certain cancers.
A person chooses plant-based diet will easily lose extra weight and is at lower risk for
serious diseases. These are strong arguments in favor of a vegetable diet that can help and
inspire many people improve the quality of their lifestyle.
Speech on Healthy Lifestyle
By jarederhau, march 2011 | 3 Pages (513 Words) | 16123 Views

A very good afternoon to the principal of SMK Taman Desa, teachers and my dearly beloved
friends. It really gives me great pleasure to deliver you a speech today on healthy habits. Put on
your thinking cap; try asking yourself, have you been on healthy diets? Have you gotten
sufficient rest each day? Or even, have you been performing healthy lifestyle by doing sports
regularly? Your answer lies with yourself. If you do not, start off with some basic healthy habits.
Here are some advices

Avoid eating too much sweet or salty food. Normally, these sweet or salty food are not healthy
food because of the excessive salt and sugar content in the food product. Nevertheless, after a
prolonged period of time having such bad eating habits, it shall direct us to diseases such as
diabetes and high blood pressure. It has been kids nature to love tasty food without having any
healthy eating mindset. As were older, change our diet by cutting down on sugar and salt food
products starting from today! It would definitely be a healthier lifestyle with a longer lifespan.

Moreover, I believe many of us here have enjoyed Chinese New Year. Picturing all the junk food
and soft drinks, I ought to advise you to have a good habit on drinking more water instead of
soft drinks. One of the leading factors to heavy obesity is the huge consumption of soft drinks
because it is high in calories and sugar, but low in nutrients. In conjunction with that, tooth
decay, caffeine dependence and bone weakening are too mostly likely caused by soft drinks.

Skipping meals are also one of the bad habits of students. Due to how young generation
nowadays accentuate on their physical appearance, many of them skip meals to bring up a
good image. Well, it is a wrong perception which needed to be given advices on to put an end
to it. Eat meals at regular times, breakfast, which is the most important meal of all and so
needed to be taken care of whereas lunch and dinner at a...[continues]
How to lead a healthy lifestyle
What is a healthy lifestyle? One may ask. A healthy lifestyle is having a lifestyle filled with good
and positive things in many aspects such as mental, physical and emotional well-being. One
needs to maintain his health so that he is able to function normally in life.
To live a healthy lifestyle, we must always have a balanced diet. A balanced diet consists of all
seven classes of food on their tight proportions including carbohydrates, proteins, vitamins,
minerals, fats fibre and water. If we do not abide by this rule, we may get sick easily. In other
words, we need to eat right in order to stay healthy.
Besides that, we must also do regular exercise for at least three days a week. Exercise help in
improving ones stamina, physical strength and agility. During exercise, our body will be able to
take in more oxygen and increasing metabolism for healthier cells. Therefore, we can maintain
our health by exercising more often.
Not only that, we must have enough rest and sleep after we have done something strenuous.
Enough rest and sleep for as long as eight hours will help us to recover energy that we have lost
during the day. In fact, once we recharge through enough rest and sleep, we can do our job or
carry out daily routine vigorously.
In addition to this, we should also get a hobby such as reading, playing chess, listening music,
surfing the internet, watching television and so on. We need to have a hobby for us to spend
our time more productively instead of wasting time aimlessly. With hobbies, we can even find
common grounds with our friends to share and enjoy together.
Furthermore, we must have a healthy social life. We can improve our social life by having
friends to talk to spend our time with. If we face any problems, we can have a friend to lean on.
Get someone to talk to when you are under a lot stress and surely you can relieve your
pressure that way more effectively than other way.
Finally, we must also stay away from negative habits such as smoking, drinking alcohol and
taking drugs. It is important to know that such habits can harm our health and may even lead to
our death. Life is precious so we should not waste it on negative lifestyle.
As a conclusion, practicing a healthy life will bring us more benefits than we think. Those who
live a healthy lifestyle, tend to enjoy a longer and happier life. We can too if we start to follow
the right steps towards healthy lifestyle today.
" Live A Healthy Lifestyle
And Keep The Weight Off"
Why A Healthy Lifestyle?
When we live a healthy lifestyle its more than just eating right and exercising. It is facing the
world with a positive attitude and new confidence that comes from taking better care of
you. We best achieve and maintain a healthy weight through a healthy lifestyle.

Today, we are being pressured from seemingly all aspects of our lives to eat the wrong foods,
not exercising and live under the burdens of stress which only serves to weaken the ability to
control our lives. Living a healthy lifestyle is not one of sacrifice, but of seizing the opportunity
to be the best that we can become.
There are a number of aspects that go beyond weight loss or looking thinner. The healthy
lifestyle is one that you embrace that in turn helps lift you up to new heights that you otherwise
would not reach.
You, the individual can do more for your health and well being than any doctor, any hospital,
any drug, and any exotic medical device. Joseph Califano US secretary of HEW 1972 to 1979
Losing Excess Weight

Yes, living a healthy lifestyle means shedding excess pounds. Losing excess fat does more than
just let you wear smaller clothes. Lets not overlook the benefits of being at a healthy weight.
You feel lighter, more alive and energetic which translates into getting out and doing more
things. Being in shape and at ideal weight opens new doors that let you explore more of what
you want to do.
Making healthy changes...
Forget about those commercials that make promises about losing weight quickly, shedding the
pounds and revealing the new you in no time. Unfortunately, they are mostly promises that do
not deliver.
While some diet programs can indeed help you lose weight, it rarely stays off because what is
lost become easily regained once you stop the diet program.
Lifestyle for Healthy Living is here to help you achieve those sometimes difficult lifestyle
changes... We explore the main components of a healthy lifestyle... Nutrition, fitness,
controlling stress, and learning behavior change strategies...
"Healthy Eating Guidelines"
The need for proper healthy eating guidelines is well known...
When you improve your eating habits, you increase your potential to improve your overall
Quality Foods
Healthy eating should always include high quality foods. That means you need to stay away
from processed items, refined sugars, and saturated fat.
Scores of adverse health conditions (heart attack, diabetes, stroke, etc) can be traced back to a
poor diet.
When you opt to eat a diet that is natural, organic, and rooted in lean meats, fruits, leafy green
vegetables, and whole grains, you will experience the benefits of a healthy lifestyle.
Amount of Food
The amount of food you should eat is important as well as not over eating! It is also helpful to
point out what you should not eat. In all seriousness, you cannot overeat since this will lead to
obesity. Obesity is another common cause of illness and health issues.
A recommended daily calorie intake will vary from person to person. You do want to determine
what would be the proper amount of calories to eat per day and follow such a recommended
daily intake. The importance of eating healthy is tied to maintaining a proper weight. That is a
The Healthy Eating Pyramid a place to start
The Healthy Eating Pyramid (now called Healthy Eating Plate) is a brilliant guide for providing
insight into what is needed to craft the perfect, healthy diet. The bulk of the meals in such a
pyramid promotes proper health benefits.
Healthy Eating Habits
It is also helpful to mention healthy eating habits here. You do not have to eat unflavored bland
foods to maintain a healthy diet. You never have to "slap" your hand in a punishing act
depriving yourself. People learning basic nutrition practices can keep themselves quite healthy
while being quite happy when creating...better healthy eating habits.
Healthy Eating on a Budget
Eating healthy on a budget may seem extremely difficult when you have to focus on counting
every penny. However, careful meal planning along with smart shopping can not only help to
trim your waistline but also slim down your food budget.
You may need to purchase a few little "convenience" items when preparing daily lunches. But,
your long-run savings will be realized as well as a more vitalized you.
"How to Deal With Stress"
Millions of people search for resources on how to deal with stress. Learning how to cope with
stress is a powerful approach to living a healthy lifestyle.
Coping with Stress
Stress can be a real killer when it comes to damaging your health and eroding your self
confidence. Stress contributes to heart disease and many other ailments which keeps us from
meeting the challenges of life.
While stress is something that does not go away, it can be handled to a much greater degree
when living the healthy lifestyle.
Eating right and exercising alone can significantly reduce stress and even remove it as a danger
to your health. A little stress can be a good thing in helping to motivate us to get the job done.
Leading a healthy lifestyle insures that stress does not go beyond its normal parameters to
become a danger to your well being.
It's when it gets out of hand that it can have a negative impact on your productivity, your family
life, and worst of all; it can have a negative effect on your health and mental stability.
To experience optimum health, we must learn how to manage negative stress before it gets out
of control.
Most importantly, you can't clear your life of stress. But you can learn how to deal with stress,
by responding to symptoms in a positive manner
Weight maintenance appears a no-win situation when we are negatively stressed. Our eating
habits yo-yo from lack of appetite to overeating. In negative stress, our stomachs produce more
acid than normal, so there are periods when even the thought of food makes us queasy.
It is vitally important to maintain a healthy eating plan during times of abdominal distress, rely
on nutritious foods such as soups, toast, rice, juices and oatmeal.
When you feel better, beef-up your nutrition by eating salads, fruit, vegetables and whole-grain the dual purpose of relieving stress symptoms and maintaining a stable weight.
Exercise serves the dual purpose of relieving stress symptoms and maintaining a stable weight.
Walking is the number one doctor recommended exercise. Conversely, exercise relaxes the
physical and mental bodies.
Follow your passion. Engage in activities that transport your mind into the flow. Simple
pleasures like quilting, reading, journal keeping or sports keep your focus on the precious
present. An important key in how to deal with stress is the way you respond.
Be gentle with yourself. Incorporate simple pleasures into your life. Music is a universal healer.
Follow your passion.
Peace of mind is an ancient healer. Yoga calms the mind and helps ease knotted muscles.
Meditation is a coping mechanism for stress-related symptoms, including anxiety and
migraines. Tai-Chi balances body, mind and spirit.
"Do You Apply These Health Related Fitness Components
to Your Healthy Lifestyle?"
Health related fitness is all about psychology, personal health and how physical activity
influences us as a person. This is important for anyone who wants to live a physically active
lifestyle to support a higher quality of life
Exercise can be a structured process of physical activity such as going to the gym, taking cardio
classes and lifting weights. Or, can also be anything from walking to the park to intensive cardio
Health related fitness is made up of 5 core components which are by-products of exercise and
physical activity.
Those 5 components are; cardio respiratory endurance (i.e. aerobic fitness), muscular strength,
muscular endurance, flexibility and body composition (i.e. body form).
1. Cardio respiratory endurance
Also known as aerobic fitness, cardio respiratory endurance has to do with how long you are
able to carry out cardio exercises without being fatigued. For example, you might be able to run
10 minutes without breaking a sweat when you have improved your respiratory endurance,
whereas when you were new to exercise you may not have been able to get through 5 minutes
without difficulty breathing.
Cardio respiratory endurance makes cardio exercise easier and is "THE KEY" component of
health related training.
2. Muscular strength
Muscular strength is about how much weight you are able to lift with your muscles at one time.
This would relate to the quality of the task being performed as opposed to the frequency,
which is dealt with by your muscular endurance. It is the maximal lift ability a muscle is able to
generate with effort.
3. Muscular endurance
Similar to cardio respiratory endurance, muscular endurance has to do with just how much your
muscles can take during a weight training session, i.e. repeated reps. Muscular endurance is
closely related to what is described as sports fitness however it still is pertinent to health
fitness because it goes a long way when it comes to your ability to perform any physical activity,
no matter how small.
4. Flexibility
Flexibility becomes even more important as we age. Being stiff can prevent even a strong and
healthy body from performing certain tasks. Flexibility allows you to move faster, be more
mobile and avoid pain in your joints as well. Flexibility is often called "muscular fitness" and it
has to do with how freely you are able to move and even respond to unstable conditions,
boosted by the elasticity of the muscles.
5. Body composition and body fat percentage
Body composition is the straight up design of your body and has do with its body mass and
density. Is it flabby? Is it muscular? How is your weight distributed? Is it pear or apple shaped?
Are you lean or not? What is your body fat level? Body composition has more to do with the
body itself being lean and muscular vs. fat.
It's important to remember that sports health has to do with how fast you are or factors like
how high you are able to jump. It is not necessarily related to health related fitness but typically
they do crossover quite a bit. If your goal is just to be healthy you should keep the differences
in mind.
Athletes may perform specific exercises to improve their skills. You might call those activities
sports-related. They utilize 5 components of physical fitness as well.
Physical activity is all about improving quality of life leaning towards coordination, speed,
power, agility and balance; all work well together.
This means increased energy levels, a stronger respiratory system, and an optimized
percentage of body fat against lean body mass.
The key to achieving physical fitness for health reasons means focusing on each health related
fitness component mentioned above when exercising. Some exercise can potentially address all
five components however a mix of exercises is suggested in order to best address each
The average person needs regular physical activity simply because the human body was
designed to move. To keep it healthy, you need to move. Health related fitness means that you
choose a variety of activities to benefit your body and your mind.
By taking one step at a time, you can enjoy a healthier, more energetic and positive life that all
starts the day you decide to take control of your life and live a healthy lifestyle.
Here, you can find out how to actually blend a healthy lifestyle into your daily routine. You can
change your life for the better without having to empty your pockets of money or limit the time
you spend with your family.
If you think about how long it takes to gain excess weight, then that starts the process of
knowing it will take a little while to shed the excess weight and get you into a better physical
condition. The journey to live a healthy lifestyle is one step at a time on a long path.
When you live a healthy lifestyle you create positive habits that stay with you each day.
Begin with these healthy living tips to get you started and keep you on track to living a healthy
Speech Healthy Life | Speech Healthy Food
In order to add years to your life and feel good about yourself, it is important to keep in mind
three things: stop drinking, lose weight and lead a healthy lifestyle. Not everyone is aware of
the negative effects of drinking too much for the body. These are primarily long-term liver can
lead to serious conditions like liver failure. Apart from liver failure and damage, excessive
drinking also affects the assessment of a person, motor coordination and speech. Long term
effects include high blood pressure, heart disease, certain cancers, nerve damage, brain cells
and the sock ulcer. There is no doubt that drinking too much alcohol is one of the most
unhealthy evils that many people often resort to other than smoking and overeating.
It is not difficult to jumpstart your plans to stop drinking, lose weight and have a healthy
lifestyle. In fact there are several things you can do to make it easier and more qualified. If you
think you have a bad case of addiction to alcohol, may require counseling and professional
help. However, the determination is still the key to achieving your goals and your family or
supportive friends. Please note that the person who loves to play an important role in helping
you overcome alcoholism.
Those who have a bad habit to drink and those who continue to drink to excess, this is the time
to solve problems before deteriorating and causing addiction to alcohol. There are many factors
that make a person resort to alcohol. Introduction to the bottom of the problem is very
important to get back into shape, to achieve health and to see things in a better light. Drinking
too much alcohol can only aggravate the problem and the above; it can affect the health of the
people ". In other words, alcohol does not solve any problems, but can only affect the health of
all the negative effects of drinking.
Festivals and special events will not be complete without alcoholic drinks and cocktails. It
appears that fun does not stop eating platefuls luxury, but a bottle of beer, wine and other
alcoholic beverages. While it is fine to drink during events like these should always be in
moderation. A few sips of wine in one with enough of a chance for the party! The next time you
are at a party with lots of food and drink, think about solutions for a healthy life - stop drinking,
lose weight by eating well and change your lifestyle.
There are many health benefits you can get just by making a decision to stop drinking, lose
weight and change your lifestyle. No one else who can benefit from this but yourself. So start
practicing moderation, stop the habit of drinking, eating nutritious food, exercise and stay away
from evil unhealthy as smoking, overeating, and do not sleep enough. Once you get into
healthy habits, stay away from alcohol and unhealthy food is easy.
y massaliha, april. 2013 | 10 Pages (2255 Words) | 1 Views

healthy lifestyle
Hi guys.
For this topic, I want to start my entry with one question? Do you want healthy lifestyle? Im
very sure that all of us want to live a healthy lifestyle. Same with me. There are so many ways
that we can do to make sure we manage to have a healthy lifestyle. You can start with make
sure that you drink at least 8 glass of plain water throughout the whole day. This is very
important because water will help to boosting your energy and help to clean the whole system
in our body. Besides that, you should have healthy eating habits. You have to make sure that
every day you must have a balance meal. Its mean that you must eat meal that provide you
with all the vitamins and the mineral that you must have. It includes carbohydrate, protein and
many more. You also should add more fruits and vegetables to your meal because these two
foods are very good for your health. Many people do not know benefits that they can get from
eating more fruits and vegetables. Other than that, you also must avoid from taking food that
contains high calories, fat, preservatives and also sugar. This kind of food will bring many health
problems to our body like high blood pressure and also diabetes.
Besides having healthy eating habits, we have to make a commitment to ourselves to do
exercise and you have to make sure its continue and do not stop there. Maybe you can start
with jogging or walking at least twice per week or go to the gym. You should discipline yourself
to follow and stick with your exercise schedule. There are thousands of ways that you can do to
achieve a healthy lifestyle and you should remember that creating a healthy lifestyle cannot be
done by drastic changes like not eating, but you must done it in simple step first and try to add
in the step one by one. So you have to choose which way are more suitable for you and make
sure you build a commitment to have a healthy lifestyle.
My Final Speech - Why you should live a healthier lifestyle.
Everything below this is my rough outline of my final speech. The point of this post is that I
want to follow through with what Im going to say. I dont want to sound like a hypocrite and
say oh you all should do this when I cant even do it myself. Its like lying to everyone, I
shouldnt say things I cant do myself. Dont make promises you cant keep. So from now until
the end of the quarter (or even better, the rest of my life) I will follow through with this and see
if this will REALLY help me with my negativity and stay in shape. I had two freakin grilled cheese
sandwiches today and honestly, that ruined my day. So enjoy the fabulous facts below and
maybe Ive persuaded you to do this as well. I will post the results of this after a month. (:
Specific Purpose: To persuade my audience to watch out for their action, specifically their
sleeping schedule, what they eat and their health.
Central Idea: Most of us tend to get lazy with what we are doing and feel so negative about
certain aspects of their life. This is why we should strive to live a better life by improving our
I. (Attention Getter) Ugh, I hate the way I look, I hate feeling like this. Everyone is justbugging
me. Whats wrong with me?
II. (Audience Adaption) Have you ever felt this way and wondered why you do? Do you wish
you can live a better life than you do right now?
III. (Purpose) I am going to help you all realize why you might feel like this and provide you
some ideas for how you can improve your behavior. By doing so, you will feel a whole better
than you do now.
IV. (Preview) Today, I will persuade you all to make the decision to live a better and healthier
lifestyle so you can forget about all of your negative feelings.
A. First, I will convince you to start watching out for what you eat.
B. Second, I will encourage you to start becoming physically active.
C. Finally, I will urge you to watch out for your sleeping schedule.
TRANSITION: The saying you are what you eat is true to some extent.
I. What you eat really affects the way you live.
A. Healthy foods like fruits and vegetables are very beneficial to your mind and body. All of the
following are from Sharon Zoumbariss book Nutrition:
1. Proteins are the building blocks of our body, meaning they repair muscle, bone and tissue
damage. They also help out your hemoglobin, or the part of the red blood cell that carries
oxygen around the body and provide you some energy. You can find protein in fish, meat and
2. Carbohydrates provide energy for the brain and muscle cells, so it really helps out with our
cognition. This can be found in potatoes and rice.
3. Vitamins help prevent certain diseases. There are Vitamins A, B, C, D, and E. Fruits and
vegetables contain vitamins since they are the most natural.
4. Water is the most important nutrient of all. It helps us function, cool body temperature,
urinates wastes away and makes up part of our blood.
B. Junk food should not be consumed as much as they are today because of their lack of
nutritional value.
1. Also according to Sharon Zoumbariss book Nutrition, you are consuming empty calories,
fats, sugar, and they lack nutrients, fiber and protein. This could be the reason why people feel
the way they do about themselves, they are not getting the energy they need and not reaching
their potential body mass.
2. Excessive consumption of junk food can lead to obesity, diabetes and other diseases, which is
not good for our health.
TRANSITION: If you continue to follow that habit, just wait and see what will happen to your
II. Engaging in physical activities also plays a huge role in how you act.
A. According to Laura Larsens book Fitness and Exercise Sourcebook, 60% of the world
population is estimated to not get enough physical activity to achieve recommendation;
however exercising has many health benefits for everyone.
1. Everyone should exercise so they do not gain weight and stay in shape.
a) In Tracey Tsangs article Kung Fu Training Improves Physical Fitness Measures in
Overweight/Obese Adolescents: The Martial Fitness she conducted an experiment on
overweight adolescents compared to sham exercise like Tai Chi. They hypothesized that this will
help them reach their peak and max aerobic capacity, muscle strength and endurance.
b) Most traits that were recorded improved on most of the participants: Improved muscle
strength and reached cardiovascular fitness
2. Health risks such as cancer, high blood pressure and stroke will be reduced from engaging in
physical activities.
3. It is recommended for everyone to exercise at least half an hour every day.
B. As you keep exercising, you feel even better about yourself and everything around you.
1. You feel what they call the runners high, meaning your endorphins, or neurotransmitters
in your brain, are released during exercise.
2. Endorphins push someone to keep going on with their exercise even though they are
exceeding their limit.
3. They release epinephrine, serotonin and dopamine; all are chemicals in your brain that
contributes to adrenaline, motivation, and well-being.
INTERNAL SUMMARY: First I explained why you should eat more healthy food rather than junk
food and then explained why you should start working out regularly, now I will tell you about
the importance of sleep.
III. The amount of sleep we get really affects our behavior throughout the day.
A. According to S. Chokrovertys article Overview of Sleep and Sleep Disorders, sleep is
defined as the behavior of the person while asleep and related physiological changes that
occur to the waking brains electrical rhythms in sleep.
B. In Kate Crowleys article Sleep and Sleep Disorders in Older Adults in the Neuropsychology
Review, patients with sleeping difficulties report decrease quality of life as well as higher rates
of depression and anxiety.
1. We have a Circadian Rhythm, which is our biological clock in our hypothalamus, or a part of
our brain, to let us know how long we should stay awake and asleep. Disruption of this rhythm
could cause negative feelings.
2. Sleep is meant to restore the mind and body, so if this gets disrupted, you will feel sluggish,
wont think straight and also cause negative feelings.
C. Sleep has two states: Non-Rapid Eye Movement and Rapid Eye Movement.
1. NREM is the slow-wave sleep, which accounts for 75-80% of sleep time.
2. REM is deep-sleep, letting us know we really fell asleep.
3. Sleep comes in many stages with the states occurring for about 90 to 110 minutes each. This
is why we should have eight hours of sleep.
I. (Summary) Today, I have made my case about why you should live a healthy lifestyle.
A. You now understand the effects of your body with healthy foods and junk foods.
B. You have also been urged to start engaging in physical activities every day for thirty minutes.
C. Lastly, you now have the knowledge about a good nights sleep.
II. (Motivation) I understand that not everyone has the time to do these things, especially
college students. But in the end, your health is more important than anything because that is
your driving force to doing things you can do.
A. Start by setting your priorities straight: Figure out whats most important to you first and
then the less important things. For instance school and family is your top priority but you still
want to go to the gym so you can stay fit so you find time to go around your other priorities.
B. Use your planner! It will seriously save your life. You can set your priorities straight by using it
so you know exactly what to expect that same day, week or month. Give yourself time to do
your planned activities in a certain time period so you can sleep at the end of the day for the
recommended time.
C. Lastly, just know there are no excuses for why you should not care about your health. You
will become sick if you completely neglect it so always think about that. Think about the
consequences if you do not take care of yourself, it is not a great feeling.
III. (Closing Statement) You will feel a lot better about yourself and everyone else around you
when you take care of yourself. Next time, just watch out for your habits and I will guarantee
you will appreciate everything you have done for yourself.
Chokroverty, S. (2010). Overview of sleep & sleep disorders. Indian Journal of Medical Research,
131(2), 126-140.
Crowley, K. (2011). Sleep and sleep disorders in older adults. Neuropsychology Review, 21(1),
Larsen, L. (2010). Fitness and exercise sourcebook. Detroit, MI: Omnigraphics Inc.
Tsang, T, Kohn, M, Chow, C, & Singh, M. (2010). Kung fu training improves physical fitness
measures in overweight/obese adolescents: the martial fitness study. Journal of Obesity, 1-
Zoumbaris, S. (2009). Nutrition. Santa Barbra, CA: Greenwood Pub Group.
Posted 2 years ago
Speech on Healthy Lifestyle

Assalamualaikum Wr.Wb.
With all due respect to the honorable judges, and all the audience here ladies and
gentlemen. First of all let me introduce myself, my name is Isnaini Nur Widiastuti and I am from
SMA N 1 Bantul. Here, I will deliver my speech about healthy lifestyle. There are three point
which I want to discuss to all of you are about the important of having a healthy lifestyle, ways
to live healthy and benefit of having a healthy lifestyle.
Why healthy lifestyle is so important for us? This is because it can help us to avoid the
disease and illness such as hypertension and cancer. Having a healthy lifestyle also makes the
life become more enjoyable and the most important thing is a way to keep our body in good
condition in order to accomplish day-to-day tasks. When you having a healthy lifestyle in your
future, it will make all of us have a healthy body and mind. It is also very important to have a
healthy lifestyle because it will save your life in the future. By living a healthy lifestyle you will
be fit and you are able to do things that you have never done before.
In addition, there are several ways to maintain a healthy lifestyle that is exercise, eating
healthy and reduce stress. Exercise regularly is very important because through exercise can
boosting the metabolism in our body. It also can help us burn off the exceed calories in body
and increase the mobility in our muscle and joints.
Next, eating healthy is also a very important way. Eating healthy does not mean eating
expensive food with little waste. We should choose to eat the food that contain minimal
amount of unhealthy fats. We must also choose to eat a variety of different whole foods
instead of eating processes foods.
Last but not least, healthy lifestyle can bring us lots of benefit that we cannot expect.
Managing your weight is the key to attaining all of the health benefits of a Healthy Lifestyle. A
weight reduction of just 10 percent will significantly reduce risk of heart disease and other
obesity-related illnesses. The other benefits are reduced tension and blood pressure.
Well we can conclude that there are so many ways to having a healthy lifestyle and we
can take more benefits from having a healthy life. So, lets practice this healthy lifestyle by
doing exercise regularly, have enough sleep, eat a balanced diet, and stay away from unhealthy
habits such as consume junk food, and dont ever having a lot of stress. Be healthy, be happy.
Well, I think its enough of my speech. I am sorry if there are any mistakes that I have
made. Thank you for your attention and
Wassalamualaikum Wr.Wb.
How to Live a Long and Healthy Life: The 10 Things Every Woman Needs to Know
This post was co-written by Katherine Warren
Thanks to the triumph of public health and medical interventions, the average American
woman today will live to be nearly 81 years old -- that's 33 years longer, on average, than they
did a century ago. According to the U.S. Census Bureau, there are currently more than 70,000
American centenarians, people who have lived to be more than 100, and four out of five of
them are women. However, women, who live an average of five years longer than do men, face
an increased burden of age-related disease in America as well as inequities in the health care
system. The good news is that thanks to our investments in research over the past century and
a new national focus on women's health since the 1990s, we now are harvesting treatment and
prevention advances that can improve women's health today and tomorrow.
Consider this: in the year 1900, the average life expectancy for women was 48 years and the
major killers then were infectious diseases like tuberculosis and smallpox as well as
complications from childbirth. One hundred years later, now in 2011, the leading causes of
death for women in the United States have shifted to chronic diseases including cardiovascular
illnesses, cancer, diabetes, and chronic pulmonary disease. Many of these illnesses are
preventable. Smoking, a health-damaging behavior in which about one in six American women
18 years or older engages, is the number one preventable cause of death in America.
1950, the United States has seen a 600-percent increase in women's death rates from lung
cancer, primarily caused by cigarette smoking
. 14 percent of women over the age of 18 years
have had 5 or more drinks in one day at least once in the past year,
and alcohol is linked to an
increased risk for liver disease, cancer, cardiovascular illness, stroke and dementia including
5,771 alcohol-induced deaths among women in 2007.
iv, v
Moreover, the 65 percent of women in
the U.S. who are overweight or obese are at greater risk for cardiovascular disease, cancer,
diabetes and stroke. In fact, new studies show that obesity may have a greater impact on
women compared to men in terms of health-related quality of life, which includes physical
health, mobility, cognitive skills, and emotional health.
There are also significant disparities in
mortality and health outcomes for low-income women and women of color.

While genetic factors play an important role in the development of some diseases, developing
and implementing strategies to reduce health damaging behaviors and rectify health disparities
-- perhaps more than any miracle medication that could be discovered -- has the potential to
reduce annual deaths in the U.S. by half as well as dramatically cut health care costs and
disability. After all, 75 percent of the $2.6 trillion health care budget in America is associated
with these preventable lifestyle factors.
Listed below are some key ingredients of a prescription for a healthier future:
Find a doctor with whom you feel comfortable and get routine checkups. Enter into a
partnership with your doctor for your health. If you have doubts about a physician's
recommendations, get a second opinion. Make sure you obtain regular screening exams
(cholesterol, blood pressure, pap smears, mammograms, and colonoscopies depending on your
age). Early detection and regular preventive care reduce the risk of disease and disability and
save lives and billions of dollars in health care costs for our nation.
Keep vaccinations up to date. Adults need immunizations too! Consult with your doctor about
which immunizations you need at what age and remember to get a flu shot annually. For more
information, click here.
Know and keep a record of your family health history. Some diseases run in families. Talk with
your relatives to get information. Share this knowledge with your doctor. Learn about the signs
and symptoms of these illnesses so that you can detect them early.
Stamp out smoking. If you don't smoke, please never start. If you do smoke, make a plan to
stop and see it through. Smoking is the leading cause of preventable death in America and is
linked to increased risk of heart disease, cancer, stroke, emphysema, and other chronic illnesses
as well as premature wrinkling, and low birth weight babies. There are behavioral strategies,
apps, support groups, and medications that can help. Second hand smoke also significantly
impairs the health of those who are in contact with smokers. 90% of adult women smokers
began as teenagers, so talk, early and often with girls you know, about prevention.
Eat smart. Eating a balanced diet rich in fruits, vegetables, fiber, whole grains, vitamins, folate
and calcium and that is low in saturated fats and salt is a critical ingredient in the recipe for a
healthier future. Limit your fat intake to 30 percent of daily calories. Also try to incorporate lean
meats and other sources of protein that are low in fat, like tofu and legumes. Portion control is
a key element! Visit and for more information. Eating smart
will help you to maintain a healthy weight and reduce the risk of stroke, type 2 diabetes,
coronary heart disease certain cancers, gout, and a range of other health concerns.

Exercise regularly. Physical activity is one of the most important steps you can take towards a
healthier future. If you are not currently exercising, start slowly and build up. Aim for at least 30
minutes at least five days a week of moderate-intensity aerobic exercise, or 1 hour and 15
minutes per week of high-intensity aerobic exercise. Cross train to avoid injury. Also remember
to strength train all of your major muscle groups at least twice a week, and don't forget to
stretch! Weight-bearing exercise can stave off osteoporosis, which affects 10 million Americans,
80 percent of whom are women. A new study has shown that one hour of physical activity
every day is a cornerstone of keeping women from putting on extra pounds as they age. Pick
activities you like -- join your local bike share, practice yoga, use the stairs instead of the
elevator, take a power walk instead of a power lunch. Try a pedometer and aim for 10,000
steps a day! Visit to learn more.
Exercise your mind as well. Turn off the T.V. and pick up a crossword puzzle! Playing Sudoku,
doing memory puzzles, joining a book club, or learning a new language or skill are great ways to
keep your mind sharp and engaged. Choosing fun and meaningful activities also makes life
more enjoyable and keeps your mind active as you age.

Get enough sleep. Most adults need 7 to 8 hours of sleep per night. Women are twice as likely
as men to have difficulties falling asleep or staying asleep. This is a particular problem during
pregnancy. Getting a good night's rest leaves you refreshed, alert and ready to tackle the day's
challenges. Adequate sleep can also help to reduce stress and give your body a chance to heal
from illness and injury. To take advantage of these benefits, establish a regular bedtime
routine, avoid caffeine, alcohol, heavy meals, and exercise right before getting into bed, and
turn off the computer and other electronic devices which can contribute to insomnia. Create a
dark, quiet, and comfortable environment in which to fall asleep. If you continue to experience
insomnia for more than 2 weeks, have persistent snoring, restless legs while sleeping, or other
disturbances, talk to your doctor.
Limit alcohol intake. If you drink, do so responsibly and only in moderation. While one glass a
day of red wine might help prevent heart disease, remember that serious health issues are
associated with its use including car crashes, alcohol abuse, increased risk of liver disease and
some cancers. For women, more than 1 drink a day is associated with an increased risk of
breast cancer.
Avoid alcohol entirely if you are pregnant. Never drink and drive. And drugs?
Don't, unless they are prescribed for you and then be sure to take them for the recommended
period of time.
Get regular skin exams. Melanoma, a serious form of skin cancer, is on the rise in young
women, aged 15 to 39. Perform self-exams looking for growths with irregular shapes and
colors. Have your skin checked annually. Put prevention into practice -- use sunscreens and
bathe in the shade. While adequate vitamin D from the sun has been shown to have important
health benefits, taking a supplement to get sufficient amounts may be necessary for some
Be safe. Be safe in your home, in your workplace, on your bike, in your car, outdoors and in
your sexual practices. Wear a helmet, use your seat belt, wear sunscreen, check your smoke
alarms and install a carbon monoxide detector in your home. Have a family plan in case of a
natural disaster or emergency. In your personal life, protect yourself from sexually transmitted
infections (STIs) including HIV/AIDS as well as unintended pregnancy.
Find your own stress buster. Find time in the day that's just for you. Take a walk, read a book,
practice yoga. Make sure you have time to engage in the activities in life that bring you joy and
Be connected. Having strong connections to others can improve your health and longevity. It's
also more fun and easier to engage in healthy behaviors if others join you. Many studies have
shown that women in particular gain long term health benefits from relationships in ways that
are as powerful as a healthy diet and getting enough sleep. These benefits extend to givers and
receivers of support. A lack of connections, on the other hand, is associated with increased
mortality by as much as 50 percent, depression, and a decline in cognitive function later in life.
It's the quality of relationships that makes the difference, so visit with your friends and family
regularly, reach out to make new contacts, and enjoy developing meaningful connections.
Know your health care plan. Choose a health care plan that is right for you and your family. The
recently passed health care reform legislation, The Patient Protection and Affordable Care Act is
fixing many discriminatory policies that existed for women in the U.S. health care system.
Women are much less likely to have jobs with health coverage than are men and to lose their
coverage if divorced or widowed. This means women have the most to gain from the new
health care law with its state-based insurance exchanges that go into effect in 2014. Insurers
can no longer deny coverage to women who have a pre-existing health condition or who have
been victims of domestic abuse.
Before passage of the legislation, 80 percent of individual
health plans did not provide maternity care. Women could pay up to 50 percent more than
their male counterparts for the same health insurance, a practice that will be illegal starting in
Young women up to the age of 26 can now be covered on their parents' health
insurance. Also, preventive services including pap smears and mammograms depending on
your age will be included in all new health plans without co-pays or a deductible. If you are
reaching the age of 65, register forMedicare at least 3 months before your birthday. And to
learn more about how the new health care law benefits women, click here.
Be a savvy health consumer. Read as much as you can and use trustworthy Internet sites (see
list below) for reliable health information. Be informed, follow the recommendations in this
prescription, and share it with others. Knowledge is power when it comes to your health and
the health of your family, workplace and community. Though advancements in women's health
have come a long way in recent years, much more still needs to be done. You can help ensure
further progress. Write or email your local, state and federal representatives to express your
opinions on how to improve health in your neighborhood and in our nation.
Over the past two decades, important actions have been taken to make women's health a
national priority. Now let's build on this success by working together to ensure a healthier
future for women in the years ahead.

Rear Admiral Susan Blumenthal, M.D. (ret.) is the Public Health Editor of the Huffington Post.
She serves as Director of the Health and Medicine Program at the Center for the Study of the
Presidency and Congress in Washington, D.C., a Clinical Professor at Georgetown and Tufts
University Schools of Medicine, and Chair of the Global Health Program at the Meridian
International Center. She served for more than 20 years in health leadership positions in the
Federal government in the Administrations of four U.S. Presidents, including as Assistant
Surgeon General of the United States, the first Deputy Assistant Secretary of Women's Health,
as a White House Advisor on Health, and as Chief of the Behavioral Medicine and Basic
Prevention Research Branch at the National Institutes of Health. Dr. Blumenthal has received
numerous awards including honorary doctorates and has been decorated with the highest
medals of the U.S. Public Health Service for her pioneering leadership and significant
contributions to advancing health in the United States and worldwide and was the recipient of
the 2009 Health Leader of the Year Award from the Commissioned Officers Association. Admiral
Blumenthal has been named by the National Library of Medicine, The New York Times and the
Medical Herald as one of the most influential women in medicine and as a Rock Star of
Science by the Geoffrey Beene Foundation.
Katherine Warren, an undergraduate at Harvard University, serves as a Health Policy Fellow at
the Center for the Study of the Presidency and Congress and is the founding Co-Director of the
Akili Initiative, an online student think tank for global health.

Recommended Websites for More Information:
Centers for Disease Control and Prevention. Inhaling Tobacco Smoke Causes Immediate Harm.
December 9, 2010. Electronic document, retrieved December 14, 2010.
Office of the Surgeon General (2001). Women and Smoking: A Report of the Surgeon General.
U.S. Department of Health & Human Services. Available
Centers for Disease Control and Prevention. Fact Sheets: Alcohol Use and Health. July 20,
2010. Electronic document, retrieved December 14, 2010.
CDC (2010). Deaths: Final Data for 2007. National Vital Statistics Report 58(19):
Tanya GK, et al. (2011). Race and gender associations between obesity and nine health-related
quality-of-life measures. Quality of Life Research 20(5): 665-674.
Murray, C. J. L. et al. (2006). Eight Americas: Investigating Mortality Disparities across Races,
Counties, and Race-Counties in the United States. PLoS Medicine, 3(9):260.
FDA. Dietary Guidelines for Americans, 2011.
Scarmeas, N. & Stern, Y. (2004). Cognitive Reserve: Implications for Diagnosis and Prevention
of Alzheimer's Disease. Current Neurology and Neuroscience Reports 4(5): 374-380.
Allen NE, Beral V, Casabonne D, Kan SW, Reeves AB, and Green J. (2009) Moderate Alcohol
Intake and Cancer Incidence in Women. JNCI Natl Cancer Inst 101(5): 296-305.
Sebelius, K. (2011). Health care law helps women. Journal Sentinel. May 12, 2011. Available
Speech on Healthy Lifestyle
Speech A very good afternoon to the school principal of SMK Taman Desa, t all(prenominal)ers
and my dearly beloved friends. It really gives me great pleasure to pull through you a speech
today on healthy habits. impersonate on your thinking cap; try asking yourself, founder you
been on healthy sustenances? Have you gotten sufficient rest each day? Or even, have you
been performing healthy life-style by doing sports regularly? Your answer lies with yourself. If
you do not, start score with m some(prenominal) basic healthy habits. Here argon some
advices Avoid eating too much sweet or flavoury food. Normally, these sweet or salty food
argon not healthy food because of the excessive salt and wampum content in the food product.
Nevertheless, after a lengthen period of time having such bad eating habits, it shall carry on us
to diseases such as diabetes and high blood pressure. It has been befools nature to love tasty
food without having any healthy eating mindset. As were older, change our diet by cutting
down on sugar and salt food products starting from today! It would definitely be a healthier
lifestyle with a longer lifespan. Moreover, I intrust many of us here have enjoyed Chinese
reinvigorated Year. Picturing all the junk food and squeezable drinks, I ought to advise you to
have a good habit on drinking more water instead of soft drinks.

atomic number 53 of the leading factors to heavy obesity is the huge consumption of soft
drinks because it is high in calories and sugar, but low in nutrients. In conjunction with that,
tooth decay, caffeine dependence and bone weakening argon too aboutly likely caused by soft
drinks. Skipping meals are also one of the bad habits of students. Due to how young
propagation nowadays accentuate on their physical appearance, many of them skip meals to
bring up a good image. Well, it is a wrong perception which needed to be given advices on to
put an end to it. Eat meals at regular times, breakfast, which is the most important meal of all
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Note: This is a guest post from Lisah of Getting to Zen
What does it mean to live a healthy lifestyle? It is a way of
living that allows you to enjoy more aspects of your life in
a more fulfilling way. It is not just about trying to avoid
one illness after another, or trying to just not feel as bad
as you normally do. It is about feeling and being well
physically, mentally and socially. It is about making specific
choices that give you the opportunity to feel your best for
as long as you can. Living a healthy lifestyle is about saying YES to life.
Three Essential Ways to Live Healthy
Do you want to have a body that can support you well into your old age? Do you wish to have
mental clarity, quality relationships, good working internal functions, or even an overall feeling
of well being? Well, living a healthy lifestyle is what can get you there, or at least improve your
condition. There are three specific things that you should do:
1. Exercise
You shouldnt be surprised that this one is on the list. It is unavoidable. Physical activity is
essential to healthy living. The body was meant to move, and when it does not, it can become
unhappy and ill. Physical activity stimulates the bodys natural maintenance and repair systems
that keep it going. It improves circulation to our heart and lungs. It gives us strength to stave off
injuries, and it increases the mobility in our muscles and joints. Physical activity also releases
endorphins; the feel good hormones that create a sense of general well being. Physical activity
is good for the body and the mind.
Exercises include brisk walking, cycling, dancing, swimming, rowing, elliptical workouts and
jogging. Yoga, and pilates are also good exercise workouts; however, they should be performed
in conjunction with the cardiovascular-type workouts mentioned above.
2. Eating healthy
Have you ever heard of the saying you are what you eat or garbage in garbage out?
Well, it is true. What you put into your body directly affects how you feel physically, your mood,
your mental clarity, your internal workings, and even your skin. Eating healthy does not mean
eating expensive foods with little taste. As a matter of fact, there are some fantastic health
recipes online and in cookbooks that are very healthy. Basically, you want to aim for a diet that
is low in salt, fat and unprocessed foods and is high in fruits, vegetables, whole grains and
omega-3 fatty acids. It is also good to take a multi vitamin to ensure you are meeting your
nutrient requirements.
3. Reduce stress
We have got to get rid of all of this stress. Stress happens when your life becomes out of
balance physically, mentally or emotionally. This imbalance can be caused by internal stress like
worrying too much, environmental stress like pressure from work, family or friends, or by stress
from being fatigued or overworked. Being stressed out has the potential to affect your health in
a variety of ways. You can become tired, sick, tense, irritable, and unable to think clearly. If you
want to live a healthy lifestyle, you will need to manage the stress in your life so that it does not
overtake you. This means taking charge of your thoughts, emotions, tasks, and environment to
get your body back in balance.
Action Items
Here are some specific action items for living a healthy lifestyle:
1. Use the food pyramid as a guide to how much of what to eat
2. Eat less processed foods
3. Reduce your sugar intake
4. Grill, boil, or bake foods rather than frying them
5. Reduce the amount of meat you eat
6. Eat a lot of fresh locally produced vegetables and fruits
7. Avoid adding salt to your meals after they have been cooked
8. Regulate your portion sizes (a portion is about the size of your fist)
9. Reduce your alcohol consumption
10. Reduce caffeine consumption
11. Dont eat foods that have a lifetime warranty (unless we have some sort of disaster and you
have been storing them in your basement for just that case)
12. Stop smoking
13. Laugh a lot
14. Exercise at a moderate intensity, for at least a half an hour three to five times per week.
15. Find ways to eliminate stress (meditate, exercise, guided imagery, music)
16. Give to others with no strings attached
17. Smile at strangers
18. Learn to say no
19. Avoid people who put their stress on you
20. Take control of your life
21. Always say please and thank you
Lisah is a technical writer living in Phoenixville, Pennsylvania. She enjoys long distance running,
cooking, sewing and blogging. Lisahs blog, Getting to Zen, includes articles on personal
development, enlightenment, consciousness and awareness. Stop by for a visit.
Healthy Lifestyle Speech
2 Answers
Dr. Geoffrey W. Rutledge answered:
What is being done to prevent childhood cancer? I am doing a speech on childhood cancer and
this would be very useful. Thank you
People who live healthy day to day lifestyles have a lower incidence of cancer throughout their
lives. Beginning this education during childhood is essential. Many cancers are believed to be
caused by a nutritional defiency or exposure to environmental pollution. Factors such as
choosing a healthy diet (rich in organic vegetables/fruits and antioxidant rich foods),
maintaining an active lifestyle (exercise), getting adequate rest, healthy emotional relationships
(decrease stress) and application of skin protection are steps adults/parents can take to
decrease the risk of cancer in their child's life. Best of luck in your speech!
Many people realize that their lifestyle choices can affect their health, but they are not
educated about how to make positive changes. During your speech on how to live a healthy
lifestyle, engage the audience by discussing choices they make every day. Discuss their eating
and exercise habits and offer simple ways for them to make adjustments.
Helping Others Make Healthy Lifestyle Choices
The Do's and Don'ts of Motivating Others
-- By Dean Anderson, Behavioral Psychology Expert
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If youve been working hard to lose weight and adopt a healthy lifestyle, you probably know how
difficult that can be, and how important it is to have the support and help of others who are doing the
same thing. Youve probably been inspired by someone elses success, gotten some important
advice, or found a sympathetic listener just at the precise moment when, otherwise, you might have
given up. Maybe that happens for you nearly every day.

When important people in your life are also struggling with weight problems or making healthy
decisions, you probably want to give them the same help and support youve received from others.
Easy enoughas long as theyre looking for what you have to offer.

But what do you do when someone you care about doesnt seem to want to change her lifestyle or
lose weight, even though she's putting herself at risk? What if she really wants the results of eating
well and exercising regularly, but isnt so keen on doing the things that make those results happen?
How can you motivate someone to do what you know she needs to dois that even possible?

What You Can't Do
Conventional wisdom says that you cant motivate someone else. Maybe you can,
however, inspire her with your own good example, give her the information she needs to solve
problems, or support her when the going gets tough. But like the proverbial light bulb, that person is
not going to change her behavior unless and until she wants to change it, and is ready and willing to
do what has to be done. The desire and readiness have to come from inside.

This conventional wisdom is probably true, but all it really tells you is what you cant do to motivate
someone else. You cant provide her with a good reason to get healthy, you cant persuade her to do
it by the sheer brilliance of your logic and persuasive techniques, and you can't convince her by the
persistence of your nagging, suggestions, bribes, threats, predictions of disaster, or other
manipulative devices. Until the object of your concern wants to do something about her situation,
anything you tell her is going to fall on deaf ears.
So, if youre currently doing any of those things I just mentioned, knock if off before it messes up
your relationship and drives both you and the person youre concerned about crazy with frustration
and resentment.

When you think about it, this makes perfect sense. How many people do you know who
really want to be unhealthy and overweight, and wouldnt prefer to look better, feel better, and be as
healthy as possible? When someone isnt motivated to lose weight or live a healthy lifestyle, the
problem is probably not that she isn't ready or willing to enjoy the obvious benefits of healthy eating
and exercise. If things were as simple as that, shed make those changes in a minute.

More likely, the problem is that, to her, she's "benefiting" (in some way) from the way she's doing
things now, and she isnt sure shell still get those same benefits if she makes big changes in her life.
Your best chance for motivating her to make desirable changes is to find out what she's getting out
of her unhealthy behaviors now, and what you can do to help her get those same things without
paying the price of obesity, inactivity, and higher health risks.

Lets take a look at what this means in practical terms.

What You Can Do
Do more listening than talking. Remember, your job is not to persuade, correct, or preach. Most
people who are stuck in unhealthy behaviors already know whats wrong and what they need to
change. What they dont know, they can easily find out when theyre ready to use the information.
Most people even know, more or less, when theyre denying the obvious, inventing rationalizations,
coming up with excuses, only seeing the problems, and ignoring the opportunities. But arguing with
a friend or loved one about these things just makes it that much harder for her to start talking about
the real issues. In fact, people are far more likely to talk themselves out of these unhelpful thoughts
than to be talked out of them by someone else. Your job is to listen, nod a lot, and say things like
Yes, that was a problem for me, too, or, You mean you do that too? I thought I was the only one.

Lead by example. The best reason you can give someone for adopting a healthy lifestyle is doing
it yourself and letting her see how it has helped you. Another dimension of this leading by example
is talking about what youve learned about yourself in the process and the benefits that may not be
visible on the surface. As I mentioned earlier, the real reason people hold back from change is
usually fear of losing something important or exposing themselves to danger. That something
important can be anything from the simple pleasure of doing something they enjoy (like eating a
bag of chips while sitting on the couch and watching TV) to some deep psychological need to stay
overweight and avoid the risks of being socially or sexually active. She might be unwilling to give up
a certain style of cooking (Southern or fried for example) because it provides an important feeling of
emotional connection with her family.

Whatever the reasons are, change isnt likely to happen until she feels like she's got some other
realistic options for meeting these needs and desires. And most of us dont like to think or talk too
much about this kind of stuff (even to ourselves, much less someone else). You might be able to
help move this part of the change process along by talking (when the opportunity arises) about how
youve dealt with some of these kinds of things yourself.

Follow the Pleasure Principle. Whatever else he may have been wrong about, Sigmund Freud
was right on the money when he said that people are motivated by the desire to seek pleasure and
avoid pain. Unfortunately, we also have the ability to do things that bring pleasure now but are
certain to cause a lot of pain later on. And were not always very good at putting off the small
immediate pleasure in favor of a more significant one later oninstant gratification is just more fun
than delayed gratification, at least at the moment.

The ideal solution to these difficulties is to make doing the right thing as fun and pleasurable as
possible. That will always work better than preaching the evils of instant gratification, glorifying the
virtues of delayed gratification or heroic self-discipline, and striking fear into the hearts of potential
junk food eaters.
So, if you want to get your spouse or your kids to join in your efforts to eat healthy, put away those
carrot sticks with the cottage cheese dip, and have a little contest to see who can come up with the
tastiest and most nutritious new meal or snack ideasthe winner gets out of doing dishes. If you
want to get the kids off the phone or the computer and on their feet moving around, dont start with
rules and limits, start by finding something they like to do, and offer to do it with them. You get the

The good news is that a healthy lifestyle is something that most people will actually find pleasant and
rewarding, once they give it a chance to grow on them. You cant make that happen for others, or
even convince them to try when they dont want to. But with a little thought and luck, you might just
provide the Spark that gets the fire going.
Importance of Living a Healthy Lifestyle
Last Updated: Dec 12, 2013 | By Hannah MorganPhoto Caption Being active contributes to a healthy lifestyle. Photo
Credit Barry Austin/Photodisc/Getty Images
Living a healthy lifestyle may mean something different from one person to the next. For some, health is defined by
living a disease-free life. For others, healthy is being able to play with grandchildren or perhaps adhering to a
weekly exercise schedule. Though the definition of healthy may differ between people, living a healthy lifestyle is a
fundamental component to achieving your optimal mental and physical well-being.
According to the authors of a March 2003 study published in "Age and Ageing," people who engage in unhealthy
habits -- such as smoking, a poor quality diet, and physical inactivity -- are at increased risk for premature health
decline and death. Though many factors contribute to your overall health, diet and physical activity are leading
determinants of your level of health and quality of life. A nutritious diet of whole grains, lean meats, vegetables,
fruits and healthy fats is necessary for weight management. A balanced diet also helps maintain energy levels
throughout the day. Regular physical activity, which includes a variety of aerobic and strength-building exercises,
prevents weight gain that can lead to a plethora of chronic conditions. Additionally, lifestyle habits -- such as not
smoking and limiting alcohol intake -- contribute to a healthy life. Allowing your body to rest each day by getting a
proper amount of sleep is also important to achieving a healthy lifestyle.
Disease Prevention
An inactive lifestyle is a prominent cause for chronic diseases. Fortunately, many of these conditions are
manageable and can be prevented by engaging in physical activity most days of the week and by being mindful of
your food and lifestyle choices. Your diet also impacts your risk of developing diabetes. In a hallmark 16-year study
published in March 2001 by "The New England Journal of Medicine," participants who maintained a body mass
index of 25 or less were found to have a significantly lower risk for developing type 2 diabetes compared to people
with higher BMIs. Diets high in saturated fat, sugar and processed foods will quickly lead to added pounds. Being
overweight increases your risk for high blood pressure, arthritis and certain forms of cancer.
Focusing on a healthy lifestyle not only improves your quality of life, but it may add years as well. Authors of a
June 2002 article published by the "American Journal of Public Health" concluded that smoking cessation before
age 35 adds 6 to 8 years of life, while quitting at age 65 still adds 1 to 4 years of life expectancy. Being mindful of
your diet, physical activity and stress levels allows you to effectively balance all aspects of your life and might
increase your life span. Maintaining regular physical examinations aids with early detection and treatment of
medical conditions. In addition, your doctor can recommend lifestyle habits that contribute to a longer and healthier
Mental Health
Learning how to effectively deal with stress plays a significant role in maintaining your health. In a September 2012
article published by "Computational and Mathematical Methods in Medicine," the authors concluded that leading a
healthy lifestyle by engaging in regular physical activity and eating a balanced diet promotes low levels of stress,
especially in women. Finding ways to release anxiety and handle daily pressures can keep stress levels low. Some
people find participating in yoga or breathing techniques each morning helps them mentally prepare for the day
ahead. Spending a few minutes in thoughtful reflection before going to bed may help improve your quality of sleep.
And regular exercise increases your brain's ability to memorize and learn.