Healthy Lifestyle

Excercise

• Burns off Extra Calories
• Good for Circulatory System
• Maintains/Increases Muscle Mass
• Improves overall health well-being

WAYS TO EXCERISE

• 150 minutes per week of exercise activity is advised...
• Use stairs, not Lifts
• Go For Regular Walks
• Walk or Bike Towards Destination
• Get up and walk around after sitting for 30 minutes

Maintain a Balanced Diet

• Eat a variety of foods
• Replace saturated with unsaturated fats
• Reduce salt and sugar intake
• Eat regularly, control the portion size
• Eat Most Fruits, Vegetables, Grains, Proteins, oils and dairy products

Importance of Maintaining a Balanced Diet

• Organs and tissues need proper nutrition to work effectively.
• Prone to diseases, infection, fatigue, and poor performance without
• For Children:Risk of growth and developmental problems, poor academic performance
• Cause of Death Related to Diet: Heart Diseases, Cancer, Strokes and Diabetes

Calories that Should Be Consumed

• Energy for the body in the form of heat
• 2 to 8 years: 1,000 to 1,400 calories
• Girls 9 to 13: 1,400 to 1,600 calories
• boys 9 to 13: 1,600 to 2,000 calories
• Women 14 to 30: 2,400 calories
• Men 14 to 30: 2,800 to 3,200 calories

Sources Empty Calories

• Empty Calories are Foods containing near to none or no nutrients
• The Sources are...
• Cakes
• Ice-cream
• Cookies
• Donuts
• Pizzas

Stay Hydrated

• Above 12 need 1.5 litres of Fluids
• Water is the Best Source
• Helps Maintain Blood Volume, Proper Circulation, Regulate Body Temperature

Get Sleep

• Boosts concentration and Productivity
• Maximize Athletic Performance
• Poor sleep makes you fat, have greater risk of heart diseases and strokes
• Adults Require: 7-9 hours
• Children Require: 8-10