1.on Healthy LivingBy Joseph Mazza & Sherwood SummersTips TricksAnd

2. Living longer by working on threeimportant things:EXERCISE:Who doesnt want to befit? We will explain thebenefits of exercise andrecommend goodamounts of exercisewith tips for all agesDIET:A healthy diet is vital tomaintaining a healthybody; We explain theconsequences of noteating healthy, what tolook for and what toavoidSLEEP:Everyone knows a solidperiod of sleep bringswonders to your day. Wewill go into whathappens if you dont getyour sleep, what you doget if you do, and howmuch of it you should begetting 3. Exercising your way through life Exercise is vital to maintaining ahealthy body capable of doing allthe physical activities youd like todo through the your stages in life Keeping your exercise in checkmeans helping keep your health incheck Doing exercise on a regular basis,ensuring it is aerobic and musclebuilding, means a healthier heartand less risk to heart and otherdiseases 4. Aerobics - Aerobics increase heart rate andblood flow, which widens thebodys blood vessels Wider blood vessels mean moreoxygen-rich blood can be pumpedto your brain and muscles More oxygen for your brain andmuscles means more you can do inphysical terms and an alert mind Exercises such as aerobicsstimulate the bodys release ofendorphins, causing an elevatedmood and a remedy forpsychological conditions such asdepression and anxietyLONG TERM EFFECTS Aerobics result in decreases inblood pressure and arterialstiffness The result is less risk of heart andcardiovascular diseases, as well ashypertension With the right low-carbdiet, aerobics can benefit thosewith weight problemsBreathe In, Breathe Out 5. Muscle strength and endurance Maintaining muscle strength andendurance through strenuousexercises are an important aspectof a physically healthy body Strong, fit muscles will help withdaily physical activities and reducerisk of injury In addition to the effect ofexercise itself, strong musclesimprove confidence and well-being, the ability to maintain ahealthy weight, and healthierbones.EXERCISE CATEGORIES Exercises should be categorizedbetween moderate and vigorousdepending on personal healthconditions and limits Moderate exercises, such as briskwalking, will have a slight increasein heart rate, breathing, and workon muscles Vigorous exercises, such as runningand swimming, will push the bodynear personal limits. This willinclude rapid and deep breaths,and significantly increased heartrate 6. Exercise for the young and elderlyUnder 18 It isrecommen--ded thatchildrenand teensshould65 or Above A recommended amount of exercisefor elderly adults is 150 minutes ofmoderate exercises over the week,including 2 days for musclestrengthening exercises Alternatively 75 minutes of vigorousexercises, or a mix between the twooptions will also be healthy as aMINIMUM Elderly adults should keep in mindthat this recommendation is for fitadults with no health conditions orlimitations described by their doctorsthat will endanger themexercise for at least 60 minutes a day Most of the 60 minutes or more shouldbe devoted to aerobics such as brisk-walking or running An addition of muscle and bonebuilding exercises that includeanything from tree climbing to jump-roping will also help mould younghealthy bodies 7. Maintaining a Healthy Adult Body Adults between the ages 18-64 shoulddo a minimum of 150 minutes ofmoderate exercises per week with atleast 2 days of muscle strengtheningexercises Another option would be 90 minutesof vigorous exercises or a mix ofthese options according to personaltaste and schedule These recommendations are theMINIMUM recommendations Further benefits for adults 18-64 ANDabove, 5 hours of moderate exerciseor 2 hours and 30 minutes of vigorousexercise per week would glean ahealthier outcome If you are anaemic, aerobics is stillhelpful if done in moderation anddoes not increase the severity ofsymptoms such as fatigue, it canactually help remedy the symptomsin the long runThe recommended times per week canbe split into small bursts of at least 10minutes if there are time constraintsREMEMBER: Anything can be used asexercise, from digging in the garden towalking up hills, as long as it increasesheart rate, breathing, and works themusclesTry finding exercises that you enjoy tomotivate you more 8. You Are What You EAT Food is the fuel for life, everybodyeats. Without food it is impossiblefor humans to function properly A healthy diet has beenscientifically linked to a longer andhealthier life Eating a regular and healthy diet isbeneficial to the development ofthe human body. This starts fromwhen we are born to when we arein the later stages of our life 9. A Healthy DIET is a happy Life Eating a healthy Diet high in fruits andvegetables may reduce the risk ofmany serious diseases Type 2 Diabetes and cardiovasculardisease are some of the majorconditions that can be developed if apersons diet is unhealthy (examplehigh in sugars) It has been scientifically proven thatgood eating habits will significantlyreduce the risk of certain cancers suchas mouth and Stomach cancerEating a Healthy Diet 10. The Good food The Bad food When talking about the good and badfoods it is important for people toremember that all foods are made upof the same elements. Most foods contain sugars, proteins,fats and carbohydrates. All components of food are importantfor our bodies Carbohydrates for example is anecessary element of food because itis converted into energy which willhelp us get through our busy days Sugars are most commonly referred toas one of those bad foods howeversugar is one of the most prominentelements to almost all foods For example if someone goes on an allfruit diet they run the risk of highblood sugar levels because fruit ismostly made up of natural sugars(fructose) Weight Watchers, one of the worldsmost renowned dieting programs, hasstated in its program that the key to ahealthy diet is everything inmoderationThe Misconceptions of Food 11. What if Im a little bit naughty at dinnertime There is always two sides to thestory a healthy diet leads to ahealthy life. So what if we arenaughty when it comes todinner? Dr. Peter Clifton and Manny Oaksauthors of the extremelysuccessful CSIRO wellbeing bookstate that during there scientificresearch they found that thelarge majority of people eatinghigh fat and high carbohydratefoods were more likely todevelop cardiac issues There are many more issues that canarise from a poor diet High blood sugar levels, diabetes,and some forms of cancer have allbeen linked to a poor andimbalanced dietConsequences of Poor eating Habits 12. Different Diet Types Food is the fuel for life without food wewould be unable to function to ourpeeks Diets however will vary from person toperson depending on their age A young child from birth requires adiet high in fiber and nutrients tohelp develop their bodies and bones As a child develops into a youngadult the diet changes accordingly A teenager needs morecarbohydrates and protein in theirdiets to help give them the energyand strength that they require tocomplete their daily activities Adults need the same nutrients as teenager andchildren but they must regulate the types of food theyeat to receive those nutrients For example a child may get the requiredcarbohydrates from bread without putting onunnecessary weight where an adult may need to avoidbread and eat bananas to get their requiredcarbohydrates 13. Live longer eat better There is a proven link between ahealth diet and longevity The Okinawa people who have alargely fat free diet have anaverage life span of 81 years werethe world wide average is only 67years Seven Day Adventists who arelargely vegetarian out live theirneighbors by an average 5 years There is very strong evidence tosupport that eating healthycontributes to a longer life 14. No Sleep is No LifeThe Relationship between Sleep and Health Not getting enough sleep can haveprofound consequences on a daily andpotentially long-term basis for yourhealth and mental well-being. What many people do not realize is thatlack of sleepespecially on a regularbasisis associated with long-termhealth consequences, including chronicmedical conditions like diabetes, highblood pressure, and heart disease. It isquite obvious that these conditions maylead to a shortened life expectancy. Asstated by industry leading lectures atHarvard University 15. More on Sleep and healthDr. Orfeu Buxton describes how animal and human studies suggest that adequate sleep is crucial for a long and healthy life. Anexplanation of how sleep affects the bodys immune system, attention span, and other negative effects is shown in this video,click here for the link;http://healthysleep.med.harvard.edu/video/sleep07_buxton_health/qt-hi 16. Sleeping away the food babyLack of sleep linked to obesity Insufficient sleep has been linked to ahigh probability for weight gain. Doctors at Harvard University havecompleted scientific studies and havefound that people who habitually sleepless than six hours per night are muchmore likely to have a higher thanaverage Body Mass Index Sleep is now being seen as a potentialrisk factor for obesity along with the twomost commonly identified risk factors:lack of exercise and overeating. 17. Benefits of Sleep Dont Miss Out!REST & GROWTH Sleep means the body is resting;during sleep cells in vital organs,tissues and muscle fibers canrecover from daily attrition Not only does the body recover, italso uses the time it sleeps to growits muscles and synthesize proteins With better mood and productivityduring the day, people that get thesleep they need feel better andlive healthier, longer livesTHE BRAIN During sleep the brain willconsolidate the experiences it hadin the day, refreshing andorganizing memories and skills Having enough sleep can make youmore creative, and lower chancesof suffering from psychologicalissues such as depression or stress Sleep also improves your attentionduring the day; avoid gettingyourself into an accident that youwill regret 18. Sleeping for Infants-AdolescentsInfants: Babies between birth and the age of 2months need around 1218 hours, 3 hoursof which can be through naps during theday 311 month old infants need 1415 hourswith also 3 hours of napping incorporatedin that periodToddlers and Children: Toddlers 13 years of age need 1214hours of sleep, 2 3 hours of which shouldbe naps Young children 35 years old need 1113hours with 2-3 hours of naps Children of 510 years old need 1011hours, no naps are really requiredAdolescents Children and Teens of the ages 10-17 years need8.59.5 hours a day 19. Adult Sleeping &Your Sleeping EnvironmentSleep Quality in theSleeping Environment Ensure that your sleep quality issatisfactory; protect yourself againstdistractions or interruptions Retreating to your bed at a consistent timeof night will reinforce a pattern for youbody to fall asleep easier Avoid having electronics and otherdistractions in the bed room; televisions,computers, and smartphones all provide adistraction Reading or listening to music on the bedcan also reduce the quality of yoursleeping environment as it interrupts yourbodys pattern Adults need roughly 7 9 hours ofsleep, anything less than 7 is notrecommended Take note that certain aspects of thesleeping environment will affect therecommended sleeping times Early pregnancy will tend to require longersleeping periods Older adults require 7-9 hours but sleepingpatterns will change such as sleeping duringthe and longer periods in bed to get to sleep If you are sleep deprived you require moresleep than recommended to make up for it 20. kYouFeel Free to click the links in ourreferences to broaden your searchfor more healthy information andknowledge!For taking the timeto look through thispresentation 21. References Image slide 3: www.wholesaleledlights.co.uk/wp/wp-content/uploads/2012/10/healthy-living1.jpg, viewed 14th May2013 Image slide 6: www.allparentstalk.com/wp-content/uploads/2012/07/kids_exercising.jpg , viewed 14th May 2013 Image slide 7: www.elvuelcodelcangrejo.com/wp-content/uploads/2012/12/health-promotion.jpg , viewed 14th May2013 Image slide 8: www.google.com/images/food-pyramid, viewed 17th May 2013 Image slide 9: www.google.com/images/healthfood, viewed 17th May 2013 Image slide 11: www.google.com/images/badfoodcartoon, viewed 18th May 2013 Image slide 12: www.google.com/images/heathlyfoods, viewed 18th May 2013 Image slide 13: www.google.com/images/oldpeoplecartoon, viewed 18th May 2013 Image slide 14: www.google.com/images/sleepingmooncartoon, viewed 18th May 2013 Image slide 16: www.google.com/images/beerbellycartoon, viewed 18th May 2013 Image slide 18: http://xpressprotection.files.wordpress.com/2010/08/istock_000011215474medium.jpg, viewed 19thMay Video Slide 15: http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk viewed19th May 2013 22. References Bas, T. (2013) Muscular Strength and Endurance, viewed 14th May 2013,http://physicalactivityline.com/index.php?option=com_content&view=article&id=74:muscular-strength-and-endurance&Itemid=69. Cdc.gov (2011) Physical Activity for Everyone: Guidelines: Children | DNPAO | CDC, viewed 14th May 2013,http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html. Cdc.gov (2008) Physical Activity for Everyone: Guidelines: Adults | DNPAO | CDC, viewed 14th May 2013,http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html. Cdc.gov (2011) Physical Activity for Everyone: Guidelines: Older Adults | DNPAO | CDC, viewed 14th May 2013,http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html. CSIRO Information: CSIRO Wellbeing book author, Dr. Peter Clifton and Manny Oaks, CSIRO Publishing Australia. Fatty9.com (2009) Exercise can help you maintain a healthy lifestyle - Healthier Lifestyle Tips, viewed 14th May 2013,http://www.fatty9.com/exercise-can-help-you-maintain-a-healthy-lifestyle.php. Healthysleep.med.harvard.edu (2008) Sleep and Health | Healthy Sleep, viewed 19th May, http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health. Healthysleep.med.harvard.edu (2007) Sleep and Disease Risk | Healthy Sleep, viewed 19th May 2013http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk LIVESTRONG.COM (2010) Long-Term Effects of Aerobic Exercise, viewed 14th May 2013, http://www.livestrong.com/article/329586-long-term-effects-of-aerobic-exercise/. LIVESTRONG.COM (2011) Can You Exercise With Anemia?, viewed 14th May 2013, http://www.livestrong.com/article/502616-can-you-exercise-with-anemia/. Unknown. (2011) 11 Surprising Health Benefits Of Sleep, viewed 19th May 2013, http://www.huffingtonpost.com/2011/02/02/sleep-health-benefits-_n_817803.html. Webmd.boots.com (2012) Diastolic and systolic blood pressure: Know your numbers, viewed 14th May 2013,http://www.webmd.boots.com/hypertension-high-blood-pressure/guide/diastolic-and-systolic-blood-pressure-know-your-numbers.