Healthy Lifestyle Guidelines

1. Perform around 20-30 minutes of moderately intense

physical activity on most days of the week. It cans an
accumulation of minutes of each day.
2. Eat a healthy breakfast every day.
3. Manage stress effectively.
4. Get 7-8 hours of sleep per night.
5. Perform simple flexibility exercise involving all joints of the
body.
6. Eat a healthy diet that is reach in whole-wheat grains,
fruits, and vegetables and is low in saturated and trans fat.
7. Do not use tobacco in any form and avoid second hand
smoke.
8. Maintain your recommended body weight through
adequate nutrition and exercise.
9. Have at least one close friends or relative in whom you can
confide in and to whom you can express your feelings
openly.
10.Be aware of your surroundings and take personal safety
measures at all times.
Weight Loss Strategies

Make a commitment to change. You must accept that you have a

problem and decide that you really want to change.
Incorporate exercise into program. Choosing enjoyable activities,
places, time, equipment, and friends to work out with will help
you get motivated.
Avoid automatic eating. Many people associate certain daily
activities with eating for example cooking, watching television, or
reading. Most foods consumed in these situations lack nutritional
value or are high in sugar and fat.
Stay busy. People tend to eat more when they sit around and do
nothing.
Try “junior size” instead of “super size”. People who served larger
portions eat more, whether they are hungry or not. Use smaller
plates, bowls, cups, and glasses.
Eat slowly and at the table only. Eating at the table encourages
people to take time out to eat and deters snacking between
meals. After eating dot not sit around the table but rather, clean
up and put away the food to avoid snacking.
Cut unnecessary items for your diet. Substituting water for daily
can of soda would cut calories from your diet.
Do not serve more food than you should eat. Measure food in
portions and keep serving dishes away from the table.
Think positive. Avoid negative thoughts about how difficult
changing past behaviours might be. Instead think of the benefits
you will reap, such as feelings, looking, and functioning better plus
enjoying health and improving the quality of life.
 Health Consequences of Excessive
Body Weight

Being overweight or obese increases the risk for:

-High blood pressure
-Type 2 diabetes
-Congestive heart failure
-Obstructive sleep apnoea and respiratory problems
-Poor female reproductive health (menstrual
irregularities)
-Psychological disorders (depression, eating
disorders, distorted body image, discrimination, and
low self-esteem)
-Shortened life expectancy
-Decreased quality of life
-Gallbladder diseases
-Stroke
-Gout
Eating disorders
Eating disorders are illnesses that involve crucial
disturbances in eating behaviours thought to stem from
some environmental pressures. These disorders
characterized by an intense fear of being fat, which does
not disappear even when the person is losing weight in
extreme amounts. Take a look at the following eating
disorders:
Anorexia nervosa-an eating disorder characterized by
self imposed starvation to lose and maintain very low
body weight due to a false/distorted perception of being
fat
Bulimia nervosa-an eating disorders characterized by a
pattern of binge eating and purging in an attempt to lose
weight and/or maintain low body weight
Binge eating-an eating disorder characterized by
uncontrollable episodes of eating excessive amount of
foods with in relatively short time
Emotional eating-the consumption of large quantities
of food to suppress negative emotions
Definitions of Leisure, Play, and Recreation

Concept Definition
Leisure as time as time Leisure as time free from obligations,
work, (paid and unpaid), and task
required for existing (sleeping,
eating)
Leisure as activity Leisure is a set of activities that
people engage in during free time –
activities that are not worked-
oriented or that do not involved life
maintenance tasks such as
housecleaning and sleeping
Play Play is an imaginative, intrinsically
motivated, non serious, freely
chosen, and actively engaging
activity.
Recreation Recreation is an activity that people
enjoy, and that people recognized as
having socially redeeming values and
generates a general sense of well-
being
Benefits of recreational activity:
-Enhance personal growth -Provides alternative to self-
-Helps to build self esteem and confidence destructive behaviours
-Reduces tension and anxiety
-Encourages spiritual renewal and personal growth
-Increases mental relaxation
-Generates a general sense of well being
-Teaches positive conflict resolution skill

Fitness Walking
Walking is generally considered as a moderate physical activity, but it
is effective in promoting metabolic fitness and overall health. To
achieve cardiovascular fitness, walking must be done intensely enough
to elevate the heart rate to target zone levels. Take a look at its health
and fitness benefits:
20 Benefits of Walking;

1. Helps with weight management

2. Accessible to everyone
3. Doesn’t require special treatment
4. One of the easiest way to get more active
5. Reduces symptoms of depression and anxiety
6. A low impact exercise
7. Lowers low- density lipoprotein (LDL) cholesterol (the “bad”
cholesterol)
8. Raises high-density lipoprotein (HDL) cholesterol (the “good”
cholesterol)
9. Lowers blood pressure
10. Reduces the risk of some cancers
11. Helps reduce risk and/or aids with the management of 2 diabetes
12. Helps maintains strong bones
13. Reduces the risk of heart attack
14. Less likely to lead to injuries
15 .Reduces stress
16. Reduces the risk of heart disease
17. You don’t have to pay for it
18 .Builds aerobic fitness
19. Helps maintain lean muscle tissue

Tips to Enjoy your Walking Routine

-Pass the talk test. If you can’t talk while walking, you are
exercising too hard. Slow down
-Walk before you run. Starting a running program might be
painful and pain is no fun. Become a walker faster. Condition
your body with a low- impact exercises such as running.
-Wear bright clothing. Strive to be seen, not part of an accident
scene.
-Warm-up before you walk cool-down after.
-Change your route. Explore other walking trails or route in
your vicinity.
-Listen while you walk. Listen to your favourite music while
walking to be motivated to finish. You can use an electronic
device to play music.
-Walk with a friend. Invite a friend or a family member to join
your fitness walking.
-Meditation or prayer. Use your walking time to meditate or
pray.
-Join a walking club. Plan attending a big walking event like
“Walk for a Cause” to add some excitement and variety to your
walking.
-Cross train. Alternate walking days with biking, swimming,
playing badminton or other exercises to maintain a healthy
heart.
 Exercise Safety Guidelines

1. Select exercises that will involve all major groups: chest,

shoulders, back, legs, arms, hip and trunk.
2. Select exercises that will strengthen the core. Use
controlled movements and start with the light-to
moderate resistance.
3. Never lifts weights alone. Always have someone work out
with you in case you need a spotter or help with an injury
4. Warm-up properly before performing a light-to moderate
intensity aerobic activity (5-7 minutes) and some gentle
stretches for a few minutes.
5. Maintain proper body balance that involves good posture,
a stable body position and correct posture in sitting, lying
and other exercises positions.
6. Breathe naturally. Inhale during the eccentric phase
(bringing the weight down) and inhale during the
concentric phase (lifting or pushing the weight up)
7. At the end of each strength-training workout, stretch out
for a few minutes to help your muscles return to their
normal resting length and to minimize muscles soreness
and risk of injury.

The Many Benefits of Yoga Exercise

1. It increases respiratory efficiency.

2. It improves posture and balance.
3. It increases one’s endurance and energy.
4. It improves one’s memory, concentration, mood and
self-actualization.
5. It decreases anxiety and depression.
6. It is relaxing. It has slow dynamic and static
movements.
7. It has a low risk of injuring the muscles and the
ligaments.
8. It increases one’s flexibility and is good for muscle
toning.
9. It is the best way to build core strength.
10. It tests mental endurance and physical stamina.
11. It is a good form of meditation.
 GLOSSARY

Aerobic exercise- A style of physical movement designed to increase

heart rate and improve oxygenation throughout the body.
Anorexia nervosa- Eating disorder characterized by self-imposed
starvation to lose and maintain very low body weight, due to a false or
distorted perception of being fat.
Binge- eating disorder- Eating disorder characterized by uncontrollable
episodes of eating excessive amounts of food with in a relatively short
time.
Bulimia nervosa - An eating disorder characterized by a pattern of
binge eating and purging in an attempt to lose weight and/or maintain
low body weight.
Emotional eating- The consumption of large quantities of food to
suppress negative emotions.
Frequency- Refers how often you involve yourself in regular physical
activity or exercise.
Hip-hop aerobics - An exciting combination of intense cardiovascular
exercises incorporating hip-hop moves and upbeat music to get your
heart pumping.
Intensity- Refers how hard you should exercise or the difficult of your
physical activity.
Recreation- An activity that people engage in their free time that they
enjoy and recognize as having socially redeeming values and generates
a general sense of well being
Time-Refers to how long you should engage in specific physical activity.
Type- Refers to the kind of exercise or physical activity you should
engage in.