A healthy Journey
- 2. 1 | Page INTRODUCTION BASICS LIFESTYLE HYDRATION EXERCISE MINDFULNESS SATISFACTION SLEEP 80 PERCENT METHOD WORKING OUT YOGA STRENGTH TRAINING CARDIO CONCLUSION
- 3. 2 | Page BASICS WHEN IT COMES TO THE HEALTH MOST OF THE PEOPLE NEGLECT THE NEEDS OF OUR INTERNAL STATE OF MIND AND BODY. OUR BODY WORKS SO HARD TO KEEP US ALIVE, SO LEAST WE CAN DO IS BEING RESPONSIBLE FOR WHAT CHOICE WE HAVE TO KEEP IT FIT AND HEALTHY. THE MAINTAINANCE OF THE HEALTH SHOULD BE THE PART OF OUR LIVES. HOW OUR BRAIN FUNCTIONS, HOW OUR HEART PUMPS,HOW THE LIVER DETOXYFIES, THE HORMONE CONTRIBUTION, WHAT STRENGTH AND ENERGY WE PUT IN OUR WORK.
- 4. 3 | Page 1.1 LIFESTYLE Lifestyle is a way used by people, groups and nations and is formed in specific geographical, economic, political, cultural and religious text. Lifestyle is referred to the characteristics of inhabitants of a region in special time and place. It includes day to day behaviours and functions of individuals in job, activities, fun and diet. The lifestyle that we have, dictates what is the outcome we are most likely to have in our coming time. We should be dedicated to fix or set the intentions for the day and plan out the time for each task pertaining to the priorities.
- 5. 4 | Page 1.2 HYDRATION The word, “ hydration hydration hydration” is the term we are used to but still are not so serious about it. We cannot stress more on the fact that the hydration is the key to our goal and key to sustaining it. Hydration works on the cognitive level, replenishes our cells, works wonders on the skin and drains out all the toxins that is inside of the body. Water gives the kickstart to the body and we can achieve better results with the help of the water.
- 6. 5 | Page 1.3 EXERCISE Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.
- 7. 6 | Page 2. MINDFULNESS Fundamentally, mindful eating involves: ● eating slowly and without distraction ● listening to physical hunger cues and eating only until you’re full ● distinguishing between true hunger and non-hunger triggers for eating ● engaging your senses by noticing colors, smells, sounds, textures, and flavors ● learning to cope with guilt and anxiety about food ● eating to maintain over health and well-being ● noticing the effects food has on your feelings and figure ● appreciating your food
- 8. 7 | Page 2.1 SATISFACTION satiety is the feeling of fullness and the suppression of hunger for a period of time after a meal. This sensation can play an important role in controlling how much we eat. If we feel really full or ‘satiated’ after a meal then hunger is likely to be suppressed for longer and we may eat less at the next meal. But, if we do not feel very satiated then we are likely to get hungry again more quickly and may be tempted to snack between meals or eat more at the next meal. So, if we can understand how to enhance these feelings of satiety after eating, this may help to control how much we eat later
- 9. 8 | Page 2.2 SLEEP The body’s need for sleep is a relatively new research field. Scientists are looking into what happens to the body during sleep and why the process itself is so essential. We do know that sleep is necessary to: ● maintain critical body functions ● restore energy ● control muscle tissue ● allow the brain to process new information We also know what happens when the body doesn’t get enough sleep. Sleep deprivation can cause a range of mental and physical problems, including impairing your ability to: ● focus ● react ● control emotions
- 10. 9 | Page This can result in serious problems in the workplace and at home. Chronic sleep deprivation has been shown to increase the risk for serious health conditions such as diabetes, cardiovascular disease, obesity and depression. It can also affect your immune system, reducing your body’s ability to fight off infections and disease.
- 11. 10 | Page 2.3 80 PERCENT METHOD when you look at your plate, decide how much might make you feel full, and then estimate what 80% of that amount would look like. Perhaps it’s two-thirds of the food on your plate. Aim to feel satisfied and not hungry anymore, rather than full. Speed also contributes to mindless overeating. Your stomach takes 20 minutes to digest you food. By that time, you’ve already left the table. “slow down while eating, and give your body time to register how much you’ve eaten” “if you eat quickly and stop at what you think is 80% full, you may actually be 100% full and not know it since your body hasn’t caught up yet with your mind.”
- 12. 11 | Page 3. WORKING OUT Exercise can protect you from disease, slim your waistline and extend your lifespan. But doing it regularly is easier said than done. Work, stress, relationships and a lack of time can all stand in the way, which is why the vast majority of Americans don’t exercise nearly enough. But the right plan and knowledge about how to structure an exercise routine can help you make it a regular part of your life. Here are ways that you can start a fitness routine – and stick to it – so you can reap the vast benefits of exercise. ● Exercise slows the aging process ● People who exercise are happier ● It may lengthen your lifespan ● Exercise improves your body composition ● It can boost your brain health 3.1 YOGA
- 13. 12 | Page Yoga, an ancient practice and meditation, has become increasingly popular in today's busy society. For many people, yoga provides a retreat from their chaotic and busy lives. This is true whether you're practicing downward facing dog posture on a mat in your bedroom, in an ashram in India or even in New York City's Times Square. Yoga provides many other mental and physical benefits. Some of these extend to the kitchen table ● A better body image ● Becoming a mindful eater ● A boost to weight loss and maintenance ● Enhancing fitness ● Cardiovascular benefits 3.2 STRENGTH TRAINING
- 14. 13 | Page It's not just to get big muscles and look buff. Your bones will get stronger, too. And it can help your balance and coordination, which means you're less likely to fall and hurt yourself. More muscle also means you burn more calories when you're doing nothing at all, which can help keep off extra pounds. You'll appreciate these benefits as you get older and start to lose muscle mass.
- 15. 14 | Page 3.3 CARDIO Doing a quick cardio workout at home is more accessible than you might think. It is efficient, offers convenience, and you may even save money. Luckily, a good cardio workout doesn't have to require a ton of space or fancy equipment. With a little creativity, you can put together a fitness routine that includes a wide range of effective cardio exercise to build muscle, burn calories, and feel better. Below are some home cardio exercises you can do anytime, anywhere.
- 16. 15 | Page CONCLUSION Better health is central to human happiness and well-being. It also makes an important contribution to economic progress, as healthy populations live longer, are more productive, and save more. Many factors influence health status and a country's ability to provide quality health services for its people.