How to be healty?

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Tips:
Regular exercise can prevent and reverse age-related decreases in muscle
mass and strength, improve balance, flexibility, and endurance, and decrease
the risk of falls in the elderly. Regular exercise can help prevent coronary
heart disease, stroke, diabetes, obesity, and high blood pressure. Regular,

weight-bearing exercise can also help prevent osteoporosis by building bone

strength.

Regular exercise can help chronic arthritis sufferers improve their capacity
to perform daily activities such as driving, climbing stairs, and opening jars.
Regular exercise can help increase self-esteem and self-confidence,

decrease stress and anxiety, enhance mood, and improve general mental
health.
Regular exercise can help control weight gain and in some people cause

loss of fat.

Thirty minutes of modest exercise (walking is OK) at least three to five

days a week is recommended, but the greatest health benefits come from
exercising most days of the week.
Exercise can be broken up into smaller 10-minute sessions.

Start slowly and progress gradually to avoid injury or excessive soreness

or fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous
exercise every day.

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Eat

heatly

Tips:
Eat three meals a day (breakfast, lunch, and dinner); it is important to
remember that dinner does not have to be the largest meal.
The bulk of food consumption should consist of fruits, vegetables, whole

grains, and fat-free or low-fat milk products.

Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on

beans and nuts).

Choose foods that are low in saturated fats, trans fats, cholesterol, salt
(sodium), and added sugars; look at the labels because the first listed items on
the labels comprise the highest concentrations of ingredients.

Control portion sizes; eat the smallest portion that can satisfy hunger and

then stop eating.

Snacks are OK in moderation and should consist of items like fruit, whole

grains, or nuts to satisfy hunger and not cause excessive weight gain.

Avoid sodas and sugar-enhanced drinks because of the excessive calories in

the sodas and sugar drinks; diet drinks may not be a good choice as they make
some people hungrier and increase food consumption.
Avoid eating a large meal before sleeping to decrease gastroesophageal
reflux and weight gain.

Sleep enough

Get outside

Ana Cristina
Antuna Gutierrez
4 A

ITM