How to keep fit and how to stay healthy Group 1’s Members: Hoµng Huy Phong NguyÔn thÞ l¬ng NguyÔn ThÞ thu H»ng Lª ThÞ H¬ng Lan §µo ThÞ Thanh Ng©n Vi ThÞ tuyÕt Hoa t« thÞ thanh th¶o nguyÔn thÞ vÜnh thanh Presented by: Hoang Phong; Nguyen Hang, Nguyen Luong, Le Lan, To Thao, Vi Hoa, Nguyen Thanh, Dao Ngan. 1 How to keep fit and how to stay healthy How to keep fit and how to stay healthy Everybody wants to have a good heath and to be in good shape in all their life. But the questions why we have to stay healthy, How to stay Healthy, How to To Keep Fit are difficult to answer for each one.There are many steps to become more healthy. These steps are being taken in different ways by Vietnamese people and people in the world. According to our group, the ways shown below are useful for everyone. Outplaning of how to keep fit and how to stay healthy • Regular exercises. • Sleep earlier • Consider vitamin supplementation • Balanced diet. • Never skip breakfast • Don’t getting stress • Toss the vices • Visit the doctor for annual tests • Wash your hands often. Some more ways to keep fit and stay healthy 1. To do the exercises (Ex: morning excercises) • Exercise for at least 30 minutes a day. If you do not have a gym or karate membership and can afford one, get one! If you can't afford it, just go for a jog or bike ride. If you have a bad back, a reclined bike may be best. • You need to move to burn those calories, to keep your body “oiled” and revving, and your metabolism humming just fine. You also don’t need to pay up to get moving. Even a brisk walk is considered quite healthy so if you can manage a regular exercise regimen comprised of sustained activity for 30 minutes a day, you’re in good shape. 2 Sleep earlier • Those times when I stayed up late or even all night to try to cram even more stuff into an already hectic day are now over. The body just won’t let me do those things anymore! And here’s the reason for improving your sleeping habits: your Presented by: Hoang Phong; Nguyen Hang, Nguyen Luong, Le Lan, To Thao, Vi Hoa, Nguyen Thanh, Dao Ngan. 2 How to keep fit and how to stay healthy • body heals and repairs itself and does its regulatory job while you’re snoozing(giac ngu ngan). So give it the rest it deserves to keep you chugging along well the next day. A lifetime of bad sleeping habits will no doubt take a toll( tien tra) on you and this is one easy way to avoid getting sick. 3. Consider vitamin supplementation. • Lifestyle is a huge factor, too. If you do not have access to at least an hour of sunlight, every day, you can become deficient in vitamin D which can lay the tracks for common types of cancers. There's even a popular doctor advising his clients and readers to get 15 minutes of full nude sunlight at around noon every day. Or take extra vitamin D supplement • If you’re not a good eater, you’ll be on your way to depleting your body of required vitamins and minerals. Supplements — especially the important ones — are a necessity to help replenish your body’s stores. Certain vitamins and minerals are important to prevent certain diseases from occurring and if you’re not getting them from your diet, consider taking a boost from other nutritional sources. Check out your local health food store or reputable health food sites like Swanson Health Products or The Vitamin Shoppe for the items you need. 4. Eat more vegetables, cut down on red meat, caffeine, sugar and salt. • I’ve gotten into debates about this with colleagues who believe that you should get all you need from the food you eat, and that would be true if you eat a healthy diet. Unfortunately, too many people I know don’t follow healthy diets, and probably have nutritional deficiencies. Supplements are there to hopefully help such people get back on track by addressing those gaps. The key here is moderation and appropriate treatment. • Nutrition is key. Anything "fast-food" is probably too fast to contain anything good for your body, anyway. Also avoid other cholesterol-rich foods. Take the time to prepare your meals and include plenty of vitamin rich vegetables in every meal. Not doing this robs your body of essential elements that keep you healthy and sickness- free. You need to eat a lot more fruit and vegetables 5. Never skip breakfast Presented by: Hoang Phong; Nguyen Hang, Nguyen Luong, Le Lan, To Thao, Vi Hoa, Nguyen Thanh, Dao Ngan. 3 How to keep fit and how to stay healthy • Eat between 3 and 5 meals a day. Stick to portions and you will be hungry when your body is ready for the next meal. Remember: Food = Fuel. Too much Fuel = Fat. Not enough Fuel = Empty tank + Fat (because when your tank is empty, your body is tricked into thinking that because you're not putting any more fuel in, it's time to store up as much fuel as possible to save for later, hence creating I used to be one of those breakfast skippers who would pile it on heavily in the evening. This is because I wasn’t hungry in the morning but terribly so at night. I thought it was just the way some of us were, that it was a natural cycle for some people. But in reality, these are bad habits that your body has become accustomed to doing and that needs to be broken. I look upon one of my co-workers as an example: he doesn’t have breakfast but eats non-stop when he gets home from work all the way till bedtime. Let’s just say this whacks out a body’s rhythm and does a number on glucose levels. Needless to say, the guy isn’t exactly in tip top shape nor healthy looking. But, I was surprised to learn how actually easy it is to retrain yourself into breaking those bad eating habits and found that my eating cycles are now better regulated resulting in less food consumed each day and overall improved health. 6. Don’t getting stress Those health experts keep saying it: toxins( doc to) are all over our environment invading our systems, but some of these things are just not within our control. I’ll guarantee you’ll be breathing second hand smoke, car fumes and smog every time you go out of the house and enter a city. What about chemical agents in our hair spray, pesticide in our food or toxic materials hiding in old buildings where you work? You can’t escape these things. Well, one thing you can control is how stressed you are. Stress impacts your body in the same way terrible toxins do, so do your best to avoid it. • When you are getting stress, at that time, you have run out of things to do -should go to work in your yard, wash your car, run the dog, chase the kids, rearrange your living room . 7. Toss the vices • Stop smoking & reduce your consumption of alcoholic beverages(do uong). If you have to drink, drink for quality, not quantity. If you want to know what it Presented by: Hoang Phong; Nguyen Hang, Nguyen Luong, Le Lan, To Thao, Vi Hoa, Nguyen Thanh, Dao Ngan. 4 How to keep fit and how to stay healthy can do to you, just look at older people who have done both for a long time. Try an experiment: Stop smoking and drinking for a day, clean up, and talk to people who don't smoke, about people who do as well as help you to quit the habit of smoking or drinking. • Don’t drink wine over night with your friends 8. Visit your doctor for annual tests • Those annual tests are covered by your health insurance or can be performed through free or low cost programs. Routine tests can catch problems early on before they develop into real trouble later. Don’t let it grow into a big issue that costs a lot to deal with. 9. Wash your hands often. • Remember to always keep clean by taking a shower everyday, washing your hands, brushing your hair and teeth. When you do this, you have a better chance of not getting sick. Also be careful about the germs in public areas. When you leave a public place, always wash your hands when you get home. Our hands have natural oils that act as a barrier against germs but they are one your hands and must be hygenically. • Avoid getting sick by washing your hands often. Unless you don’t mind catching a bout of the cold or flu once in a while, or being a little dirty, which is actually good for you. Lan: Local area network WAN: wide area network WWW: Presented by: Hoang Phong; Nguyen Hang, Nguyen Luong, Le Lan, To Thao, Vi Hoa, Nguyen Thanh, Dao Ngan. 5 How to keep fit and how to stay healthy internet: international network Presented by: Hoang Phong; Nguyen Hang, Nguyen Luong, Le Lan, To Thao, Vi Hoa, Nguyen Thanh, Dao Ngan. 6 . why we have to stay healthy, How to stay Healthy, How to To Keep Fit are difficult to answer for each one.There are many steps to become more healthy. These. Nguyen Thanh, Dao Ngan. 1 How to keep fit and how to stay healthy How to keep fit and how to stay healthy Everybody wants to have a good heath and to be