Healthy Lifestyle Why is it important to have a healthy lifestyle? - - PowerPoint PPT Presentation

Healthy Lifestyle

Why is it important to have a healthy lifestyle?

• Improves your mindset
• Combats diseases (diabetes, depression, arthritis)
• Boosts energy
• Makes you live longer
• Controls body weight

What can I do to stay healthy?

• Eat healthy.
• Get regular exercise.
• Protect your skin.
• Drink at least 2 liters of water a day.
• Get 5 meals a day!

Training At Home

• Following online videos
• Varying the type of exercise, length and intensity
• The WHO (World Health Organization) suggests the following:

1. People aged 18– 64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week 2. Muscle-strengthening activities should be done involving major muscle groups

• n 2 or more days a week.

Plan your week!

Day Type Time Video Monday Legs 30 minutes https://www.youtube.com/watch?v=A K8Cc3O1Emg Tuesday Abs + arms 30 minutes https://www.youtube.com/watch?v=c 01hlF_EdRk Wednesday Total body 45 minutes https://www.youtube.com/watch?v= Qn-EWs8-Yq0 Friday Cardio (run or bike) As an alternative do a cardio workout of 30 minutes 1 hour https://www.youtube.com/watch?v=7 iSm6rLBt20 Saturday Total body 45 minutes https://www.youtube.com/watch?v=B 73nGbdj2uc

Some healthy recipes that taste good

Breakfast or snacks

• Smoothie
• Acai bowl
• Chia pudding
• Healthy pancakes (1 banana, 1 egg, fruit or chocolate or yogurt optional)
• Healthy bounty bars

Healthy substitutions

Try to alternate different type of sugars:

• Agave syrup
• Stevia
• Dates
• Maple syrup

Healthy sibstitution

Try to alternate different milk types:

• Soy milk
• Cow Milk
• Almond milk
• Coconut milk (very good for smoothies and acai bowls)

Healthy substitution

Try to alternate different type of flowers:

• Coconut flour
• Less processed flower
• Rice flour
• Oatmeal
• Buckwheat flour

What to avoid to stay healthy?

• Fast foods
• Sedentary lifestyle
• Too few hours of sleep
• Anxiety
• Few meals and too many out of meals
• Soft drinks instead of water (i.e Coca cola)

Some tips on your diet

• Eat at least 5 portion of fruit and vegetables a day
• Base your meals on potatoes, bread, rice, pasta or other carbohydrates
• Aim for at least 2 portion of fish per week
• Choose unsaturated oils and eat in small amount
• Food like chocolate, cakes, biscuits and sugary drinks are not needed in our diet

therefore try to eat them in small amounts.

• Aim to drink 6 to 8 glasses of water per day.
• Eat less salt : aim for 6g per day

Some additional tips

• Make sure to make variation in your diet so that you get as much nutrients as
• possible. You should eat: proteins, lipids and carbohydrates.
• Don’t skip meals, otherwise you will go to the next meal very hungry and may
• vereat!
• Eat more at breakfast and less during the other meals as it is the most important

meal of the day

• Drink water, especially now that the weather is warmer.

Bibliography

• Team, The Healthline Editorial. “5 Benefits of Healthy Habits.” Healthline, Healthline Media, 17 Oct. 2017,

www.healthline.com/health/5-benefits-healthy-habits.

• Staff, Familydoctor.org Editorial. “What You Can Do to Maintain Your Health.” Familydoctor.org, 20 Dec. 2019,

familydoctor.org/what-you-can-do-to-maintain-your-health/.

• YouTube, YouTube, www.youtube.com/watch_popup?v=mWhD5bc6Fmg&vq=large.
• “30-Minute No-Equipment Cardio Workout.” Popsugar's Fitness , 2020,

www.youtube.com/watch?v=7iSm6rLBt20 .

• “Burn 400 Calories in 40 Minutes with This Bodyweifht Workout .” Popsugar's Fitness, 2017,

www.youtube.com/watch?v=Qn-EWs8-Yq0 .

• “30-Minute Lower Body Workout .” Nourishmovelove, 2018, www.youtube.com/watch?v=AK8Cc3O1Emg
• NHS Choices, NHS, www.nhs.uk/live-well/eat-well/eight-tips-for-healthy-eating/.
• “Physical Activity and Adults.” World Health Organization, World Health Organization, 19 June 2015,

www.who.int/dietphysicalactivity/factsheet_adults/en/.