ENGLISH COURSE ASSIGNMENTS

GROUP 2

Arranged by :

1. ARINA MA’RUFA 6. BELLA FRISKA

2. ASFIN NOVIA RAHMADHANI 7. CAHYA TRIUTAMI
3. ASYFAH 8. DAVIT WIDIANTO
4. ATINA BALQIN IZZAH 9. DEVI NOVITA SARI
5. AYU CHRISTIANI FEBRIANA 10. DEVY YOLANDA

PROGRAM STUDI PROFESI NERS SEMARANG

JURUSAN KEPERAWATAN

POLITEKNIK KESEHATAN KEMENTERIAN KESEHATAN SEMARANG

2019

1
 Simple Ways to Live a Healthy Lifestyle
By Paige Waehner | Updated March 20, 2019

The phrase 'healthy lifestyle' is an abbreviated definition of how you should live if you want to
get the healthiest body you can—one that both looks good and feels good. You know the obvious
behaviors that describe someone who is healthy and takes care of themselves. A healthy person
doesn't smoke, tries to maintain a healthy weight, eats healthy foods with plenty of fruits,
vegetables and fiber and, of course, exercises on a regular basis.

Then there are other elements to add to the list. A healthy person also knows how to manage
stress, gets good quality sleep each night, doesn't drink too much, doesn't sit too much—
basically, does everything in moderation all the time. When you look at everything that could
possibly go into a healthy lifestyle, you can see just how hard all of those things are in our
current world.

The good news is, you don't have to change everything at the same time. In fact, the trick to
healthy living is making small changes—taking more steps each day, adding fruit to your cereal,
having an extra glass of water, or saying no to that second helping of buttery mashed potatoes.
One thing you can do right now to make your lifestyle healthier is to move more.

Here's Why You Need Move More

You know you need to exercise, but there are many excuses not to do it. You're too busy, don't
know where to start, you're not motivated or you're afraid you'll injure yourself. Maybe you think
exercise has to be really hard or it isn't good enough.

Whatever definition you have about what exercise is or isn't, the bottom line is that exercise is
movement. Whether it's walking around the block or running a marathon, that movement is
exercise and every time you move more than you normally do, it counts.

It's great if you can spend time exercising—meaning you're sweating, working in your target
heart rate zone, or doing something to strengthen your body. But it doesn't always have to be that
way. Moderate activities like chores, gardening and walking can make a difference.

The Benefits of Moving More

The great thing about moving is that just a few minutes a day can have lasting benefits, many of
which you may not even be aware of.

Just some of the benefits include:

2
  Reduces the risk of heart disease, stroke, and diabetes
 Improves joint stability
 Increases and improves range of motion
 Helps maintain flexibility as you age
 Maintains bone mass
 Prevents osteoporosis and fractures
 Improves mood and reduce symptoms of anxiety and depression
 Enhances self-esteem
 Improves memory in elderly people
 Reduces stress

Even if you opt for small changes and a more modest weight loss, you can see the benefits are
still pretty amazing.

The Centers for Disease Control and Prevention notes that if you are overweight, reduction of 5
to 10 percent of your total body weight can help lower blood pressure, cholesterol, and blood
sugar.

In fact, you don't even have to have a goal to lose weight, especially if you have trouble sticking
to a program. Why not focus on being healthy to start and worry about the weight loss once
you've got some healthy habits under your belt?

Simple Ways to Move Your Bod

You can start the process of being healthy and now by adding a little more activity to your life. If
you're not ready for a structured program, start small. Every little bit counts and it all adds up to
burning more calories.

 Turn off the TV and computer. Once a week, turn off the TV and computer and do
something a little more physical with your family. Play games, take a walk, do almost
anything that will be more active than sitting on the couch.
 Walk more. Look for small ways to walk more. When you get the mail, take a walk
around the block, take the dog for an extra outing each day, or walk on your treadmill for
five minutes before getting ready for work.
 Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the
floor—these kinds of activities may not be vigorous exercise, but they can keep you
moving while getting your house in order.
 Pace while you talk. When you're on the phone, pace around or even do some cleaning
while gabbing. This is a great way to stay moving while doing something you enjoy.

3
  Be aware. Make a list of all the physical activities you do on a typical day. If you find
that the bulk of your time is spent sitting, make another list of all the ways you could
move more—getting up each hour to stretch or walk, walk the stairs at work, etc.

Eating Well Without Being Miserable

Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with
weight management, it can also improve your health and quality of life as you get older. You
already know about the food groups and the fact that you should eat more fruits and vegetables
and less processed foods. You probably have a list of things you know you should do for a
healthier diet but, again, making too many changes at once can backfire. Going on a restrictive
diet may make you crave the very foods you're trying to avoid.

Another approach is to look for ways to make smaller changes each day. Just a few ideas for
changing how you eat include:

 Eat more fruit. Add it to your cereal, salads, dinners, or make it a dessert. Fruit is also a
great snack after work or school to keep you going for dinner.
 Sneak in more veggies. Add them wherever you can—a tomato on your sandwich,
peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut, canned, or
frozen veggies ready for quick snacks.
 Try a healthy salad dressing. If you eat full-fat dressing, switch to something lighter and
you'll automatically eat fewer calories.
 Eat low-fat or fat-free dairy. Switching to skim milk or fat-free yogurt is another simple
way to eat fewer calories without having to change too much in your diet.
 Make some substitutions. Look through your cabinets or fridge and pick three foods you
eat every day. Write down the nutritional content and, the next time you're at the grocery
store, find lower-calorie substitutes for just those three items.

A Word From Verywell

Creating a healthy lifestyle doesn't have to mean drastic changes. Making small changes in how
you live may seem like a slow process, and it is. You may adapt to change better when it doesn't
require you to overhaul your entire life. Just pick one thing and work on that one thing every day,
letting the rest of your life and habits stay the same. You may be surprised that those small
changes really can make a difference.

4
DISCUSSION :

WHAT (what is a healthy lifestyle) Everyone is expected to care more about

his body and the health care tips that everyone
must incorporate into their lifestyle. One of
them is by conducting routine health checks,
for example, checking blood sugar, cholesterol,
blood pressure and so on.
High blood pressure should never be
ignored and always taken seriously. It is a
warning sign from your body that something is
not OK. Although people may live with high
blood pressure for years without even knowing
it, it is important to check your blood pressure
regularly and take the necessary steps.
The WHO says that you can reduce your
blood pressure by changing your living habits.
Eating a balanced diet, exercising regularly,
avoiding alcohol and nicotine are some things
that you can do without consulting a doctor.
In addition to being proactive in
monitoring our own health, doctors also advise
brushing up on our family medical history, as
this can play a hugely important role in
diagnosing and preventing diseases.
If the family has a history of infectious
diseases and degenerative diseases, health
screening should be done.

WHY Philip Ellis wrote this because I wanted

to show that disease prevention is more

5
important than the treatment of disease.
Disease prevention can be done with the
cooperation of the various elements, "When the
scientific community to learn more about the
causes and risk factors associated with cancer,
the more likely the cancer can be prevented"
the magazine quoted meanshealth. As defined
by the World Health Organization disease
prevention consists of two activities, namely:
1. Primary prevention includes:
- Vaccination and post-exposure
prophylaxis in children, adults and the
elderly;
- Provision of information about
behavioral and medical health risks, and
measures to reduce the risks at the level
of individuals and populations;
- Inclusion of disease prevention program
at the level of primary and specialized
health care, such as access to preventive
services (eg, counseling); and
- Nutritional supplements and food; and
- Dental hygiene education and oral health
services.
2. Secondary prevention includes activities
such as:
- Population-based screening program for
early detection of disease;
- Provision of maternal and child health
programs, including screening and
prevention of congenital defects; and

6
 administration of chemo-prophylaxis
agent for controlling the risk factors
(ie.,Hypertension)

Early detection is important because

without our knowledge lurking disease. One of
the first steps in understanding the importance
of prevention is to distinguish between disease
prevention and early detection of disease.
Prevention of disease require the steps taken to
avoid the disease as much as possible in the
first place. Illness is not given in this case.
Examples include vaccination programs,
counseling to stop smoking, obesity, taking
aspirin, reduce the risk factors of certain
diseases, etc. Early detection involves the
detection of disease in the beginning of his
journey. Here suspicion or presence of a
disease is given. Examples include periodic
colonoscopy for the detection of pre-cancerous
lesions or cancer, breast self-examination,
mammogram, annual examination and in
general, disease screening program will be
included in this category. Walter C. Willett,
Jeffrey P. Koplan, Rachel Nugent, et al discuss
inchapterthem on Chronic Disease Prevention
by Diet and Lifestyle Changes (in:Disease
Control Priorities in Developing Countries,
Jamison DT, Breman JG, Measham AR, et al.,
Editors. Washington (DC), World Bank 2006),
a lot of evidence about the importance of

7
 lifestyle, diet and exercise in reducing disease
risk factors such as coronary artery disease,
ischemic stroke, diabetes and some cancers.

Therefore we have to get used to a

healthy lifestyle, there are several reasons why
we should live as healthy as we avoid the
disease, so that we stay healthy we can eat
healthy food, physical activity at least 30
minutes / day. With a healthy lifestyle can
improve self-esteem because usually people
who adopt a healthy lifestyle will always look
fresh appearance. Healthy lifestyle including in
the best disease prevention because in a
healthy lifestyle there are activities such as
healthy diet, adequate rest and regular exercise,
so as to prevent us from peyakit risk in the
future.
Good health habits can allow you to avoid
HOW (how to live a healthy lifestyle)
illness and improve your quality of life. The
following steps are ways to live a healthy
lifestyle :
1. Get regular exercise and control your
weight.
2. Eat a balanced and healthy diet.
3. Don't smoke.
4. Do not drink alcohol.
5. Use the medicines your health care
provider gives you as directed.
6. Take care of your teeth.
7. Manage high blood pressure.

8
8. Follow good safety practices.
Then there are other elements to add to the
list. A healthy person also knows how to
manage stress, gets good quality sleep each
night, doesn't sit too much and does everything
in moderation all the time.
To change a healthy lifestyle, it can be
started in a simple way like exercises on a
regular basis and eat a balanced and healthy
diet.
REGULAR EXERCISE
The great thing about moving is that just a
few minutes a day can have lasting benefits,
many of which you may not even be aware of.
Just some of the benefits include:
 Reduces the risk of heart disease,
stroke, and diabetes
 Improves joint stability
 Increases and improves range of motion
 Helps maintain flexibility as you age
 Maintains bone mass
 Prevents osteoporosis and fractures
 Improves mood and reduce symptoms of
anxiety and depression
 Enhances self-esteem
 Improves memory in elderly people
 Reduces stress
WHO has developed a new global action
plan to help countries scale up policy actions to
promote physical activity. Some physical
activity is better than doing none. You can start

9
the process of being healthy by adding a little
more activity to your life. If you're not ready
for a structured program, start small. Every
little bit counts and it all adds up to burning
more calories.
The simple ways to move your body are:
1. Turn off the TV and computer. Once a
week, turn off the TV and computer and
do something a little more physical with
your family. Play games, take a walk, do
almost anything that will be more active
than sitting on the couch.
2. Walk more. Look for small ways to walk
more. When you get the mail, take a walk
around the block, take the dog for an extra
outing each day, or walk on your treadmill
for five minutes before getting ready for
work.
3. Do some chores. Shoveling snow, working
in the garden, raking leaves, sweeping the
floor—these kinds of activities may not be
vigorous exercise, but they can keep you
moving while getting your house in order.
4. Pace while you talk. When you're on the
phone, pace around or even do some
cleaning while gabbing. This is a great
way to stay moving while doing
something you enjoy.
5. Be aware. Make a list of all the physical
activities you do on a typical day. If you
find that the bulk of your time is spent

10
 sitting, make another list of all the ways
you could move more—getting up each
hour to stretch or walk, walk the stairs at
work, etc.
WHO promotes an exercise according to
the levels of physical activity. Below are the
levels of physical activity WHO recommends
people of different ages undertake.
1. Children and adolescents aged 5-17 years
 Should do at least 60 minutes of
moderate to vigorous-intensity
physical activity daily.
 Physical activity of amounts more
than 60 minutes daily provides
additional health benefits.
 Should include activities that
strengthen muscle and bone, at least 3
times per week.

2. Adults aged 18–64 years

 Should do at least 150 minutes of
moderate-intensity physical activity
throughout the week, or do at least 75
minutes of vigorous-intensity physical
activity, or an equivalent combination
of both.
 For additional health benefits, adults
should increase their moderate-
intensity physical activity to 300
minutes per week, or equivalent.
 Muscle-strengthening activities should

11
 be done involving major muscle
groups on 2 or more days a week.
3. Adults aged 65 years and above
 Should do at least 150 minutes of
moderate-intensity physical activity
throughout the week, or at least 75
minutes of vigorous-intensity physical
activity, or an equivalent combination
of both.
 For additional health benefits, they
should increase moderate-intensity
physical activity to 300 minutes per
week, or equivalent.
 Those with poor mobility should
perform physical activity to enhance
balance and prevent falls, 3 or more
days per week.
 Muscle-strengthening activities should
be done involving major muscle
groups, 2 or more days a week.
Eating Well Without Being Miserable
Eating a healthy diet is another part of the
healthy lifestyle. Not only can a clean diet help
with weight management, it can also improve
your health and quality of life as you get older.
Another approach is to look for ways to
make smaller changes each day. Just a few
ideas for changing how you eat include:
 Eat more fruit. Add it to your cereal,
salads, dinners, or make it a dessert.
Fruit is also a great snack after work or

12
 school to keep you going for dinner.
 Sneak in more veggies. Add them
wherever you can—a tomato on your
sandwich, peppers on your pizza, or
extra veggies in your pasta sauce. Keep
pre-cut, canned, or frozen veggies
ready for quick snacks.
 Try a healthy salad dressing. If you eat
full-fat dressing, switch to something
lighter and you'll automatically eat
fewer calories.
 Eat low-fat or fat-free dairy. Switching
to skim milk or fat-free yogurt is
another simple way to eat fewer
calories without having to change too
much in your diet.
 Make some substitutions. Look through
your cabinets or fridge and pick three
foods you eat every day. Write down
the nutritional content and, the next
time you're at the grocery store, find
lower-calorie substitutes for just those
three items.

WHEN (when to run a healthy lifestyle) Running a healthy lifestyle is carried

out when undergoing daily physical activity.
To get a healthy lifestyle does not have to
exercise for several hours, but you only need to

13
 move more time just a few minutes a day and
you can exercise when you wake up to stretch
your joints. The best time to exercise is in the
morning. Exercising in the morning on an
empty stomach, sweating and can burn stored
fat, reduce weight and become the ideal body.
Exercising at 7 am to start physical activity for
the first time, your body will feel more tired at
night. This activity will be more accustomed if
done every day with just a few minutes, so that
the body gets a reaction that is good for health.
Morning exercise is ideal for burning
fat and losing weight, but exercise in the
afternoon can improve body performance,
because you need to eat om ne or two times a
day, this can increase the lack of energy in the
body. Activity in the afternoon will burn
calories as much as 10% compared to the
morning. So, the ideal time to exercise is in the
morning, because morning is the maximum
time for the body to activity and improve body
performance. Even walking by can help your
body get excited, focus on work, relieve stress
and get enough sleep.

WHERE Routine health checks such as blood sugar,

cholesterol, blood pressure can be done at the
nearest health facility, for example Posyandu
and Puskesmas. If you want to have a complete
health check-up, you must go to a well-
equipped hospital.
A place to change a better lifestyle starts at
home with family. Eating a balanced diet,
avoiding alcohol and nicotin can be arranged at
home. Exercising regularly can be done in a
home environment or going to a city park.

14
 REFERENSI

MedlinePlus. (2019). Healthy Living.

(Available at: https://medlineplus.gov/ency/article/002393.htm)
VerywellFit. (2019). Simple Ways to Live a Healthy Lifestyle.
(Available at: https://www.verywellfit.com/simple-ways-to-live-a-healthy-lifestyle-1231193)
WHO. (2019). Take Steps For Better Health.
(Available at: https://www.who.int/ncds/prevention/physical-activity/gappa)
WHO. (2019). Physical Activity.
(Available at: https://www.who.int/behealthy/physical-activity)
MedlinePlus. (2019). Healthy Living.
(Available at: https://medlineplus.gov/ency/article/002393.htm)
https://www.menshealth.com/health/a19532986/prostate-cancer-prevention/

15
http://www.emro.who.int/about-who/public-health-functions/health-promotion-disease-prevention.html

16