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 on 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) 1 hour https://www.youtube.com/watch?v=7 As an alternative do a cardio iSm6rLBt20 workout of 30 minutes 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 overeat! - 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/.