LIVING A HEALTHY LIFESTYLE

By: Kelsey M Gage

Living a Healthy Lifestyle

The key to living a healthy lifestyle is to balance your diet and exercise.

Being healthy can also be fun! It’s important to educate yourself so you

know how to live a healthy life.

Exercise

Before you exercise be sure to stretch! Exercise for at least 30 minutes three

times a week. Find something you like to do that

keeps you moving.

Exercise

Exercise can help you and your child: Feel better Control weight Reduce Blood Pressure Reduce the risk of diabetes and certain

types of cancer Gain more self confidence and self-esteem

Ways to Exercise

Aerobic Exercise Burns fat & involves increased breathing and

elevated heart rate over an extended period of time.

Can be fun for both adults and children & includes the following activities: Swimming Running Basketball Soccer Bicycling Tennis

Ways to Exercise

Anaerobic Exercise Builds muscles & involves short periods of

more challenging exercises followed by periods of rest.

You can build muscle by doing the following: Sit-ups Push-ups Pull-ups Lifting weights

Nutrition

Eat breakfast! Eat more fruits and vegetables

Leave them out for snack in between meals Cook & season to add with lunch or dinner

Eat in moderation There are no “good” or “bad” foods. Eat

fruits, veggies, and sweets in appropriate portions.

Nutrition

Talk with your family Find out what they like & don’t like Plan out your meals and snacks

Aim for a diet that is: Low in salt and fat High in fruits, vegetables and whole grains

Take a multi-vitamin This will ensure you are meeting your

nutrient needs Find a kid friendly vitamin for your child

Nutrition

Drink plenty of fluids Water

Drink 8 glasses a day Juice & V8 Stay away from too many caffeinated &

sugary drinks

Sleep

Sleep can help protect against health risks such as: Obesity

If you’re not getting the recommended hours of sleep each night it could slow down your metabolism

May also increase your appetite, which could lead to weight gain

Heart disease Depression Stress

Sleep

Average Sleep Needs

Age Hours

Newborns (0-2 months) 12 - 18

Infants (3 months to 1 year) 14 - 15

Toddlers (1 to 3 years) 12 - 14

Preschoolers (3 to 5 years) 11 - 13

School-aged children (5 to 12 years) 10 - 11

Teens and preteens (12 to 18 years) 8.5 - 10

Adults (18+) 7.5 - 9

Managing Stress

Stress occurs when your life becomes unbalanced physically, mentally, emotionally, and from fatigue.

Four simple techniques for dealing with stress: Positive Self-Talk

Instead of telling yourself you can’t do something, try telling yourself that you can do it.

Emergency Stress Stoppers Counting to 10 before speaking Take 5 deep breaths Go for a walk

Find Pleasure Take up a new hobby Listen to music

Daily Relaxation Yoga

Make It Fun for Kids

Encourage your children to want to live a healthy lifestyle by teaching them how it can be fun.

Let them choose an activity that they will enjoy.

Concentrate on your child’s successes rather than their failures.

Give them praise.

Make it Fun for Kids

Sign your child up for activities that keep them active! Ballet Basketball Baseball Gymnastics

Play and participate in outdoor activities with your child. Basketball Soccer Jump Rope Tag Bicycling

References

Every Day Health Help Guide Heart.org Life Optimizer Nutrition.com