A very good morning to the principal, beloved teachers and fellow students.

My speech
for today's assembly is about How To Keep Fit. People seems to misunderstand the
way to keep fit since they have a problem in balancing their fitness and healthiness.
There are some smart ways to help you to get both ideal body and healthy lifestyle.
The first way is a common way which is healthy eating habits. Healthy eating habits
is the amount of food you take in the right proportions. Don't ever skip you meals as you
need energy from that 3 meals to continue your daily routines. That 3 meals are
breakfast, lunch and dinner. Instead of skiping meals, try to avoid eating large amount
of food. You also need to avoid eating junk foods and drinking carbonated drinks as this
are the main factors that can lead you to unhealthy lifestyle. You should eat a lot of fruit
and vegetables or atleast add it into your meals. After all, an apple a day keeps the
doctor away.
The next step is to exercise regularly. When you exercise regularly, it can increase
your metabolism and can maintain your body weight at a normal level. Exercise atleast
30 minutes a day, thrice a week. Some exercises such as jogging or doing acrobatic
moves can help your heart to pump blood quicker. Make sure to arrange your exercise
activities by making a schedule so that it would not interrupt your other routines.
Last but not least, add some relaxing activities such as listening to music to help you
relax after a stint. If you have problems to settle in, why don't you minimalize your daily
activities that can give effect to your body and mind.
In conclusion, everyone who wanted to keep fit were afraid their weight will volatile
right after a meal but you should comply to certain ways that won't effect your health. If
you want to become pencil thin, you better be clever at balancing both your health and
fitness. That's all from me. Thank you for lending me your ears.

Afiqah

Nurul Asyiqin's Group

A very good morning to the principal, teachers and fellow students. Today, I would like
to share some tips that I have learned from the 'Keep Fit' programme and my speech is entitled
'How To Keep Fit'. Many among us nowadays are inactive and are always procrastinating on
starting a diet or working out. Some of us are even lazy to get up and do something beneficial
for our lives! This is the reason why the obesity rate in our country is increasing. It is important
for us to be fit as it can maintain our health and it will increase our life span.

In order to keep fit, we must have healthy eating habits. Healthy eating habits means to
eat according to the food pyramid. Avoid taking too much junk food because it is bad for our
health since it contains artificial colouring and flavouring. We must consume more fruits and
vegetables as they give us enough vitamins. We also need to have enough meals in a day, avoid
skipping meals and eating late at night as it may cause us to gain weight easily. This is because
the food that we consume before sleeping does not get burned as our body is resting and does
not need to use up energy.

Other than that, we need to exercise regularly. Exercising can increase our metabolism,
maintain a healthy weight and keep us away from chronic diseases such as diabetes, heart
disease and obesity. Many people tend to take supplements since it can reduce their weight
faster but these supplements have been proven ti have chemical substances in them. That’s
why we need to exercise since it is a safer way to lose weight. Thus, by exercising at east 30
minutes, 3 times a week, it will help our heart to pump blod quicker.

Lastly, it is good for us to work hard but overworking can affect our concentration and
performance as all work and no play makes Jack a dull boy. Therefore, we must relax. Well, we
must take 5-minute breaks in between our studies sonthat our minds don’t get muddled up by
studies. We can also go out and enjoy the scenery with friends. We also need to have at least 8
hours of sleep a day. 8 hours of sleep does not mean we sleep for 8 hours at night continuously.
The best sleeping pattern is 4 hours during the day and 4 hours during the nignt. Having enough
rest will make us more active and have more energy to do activities and help us keep fit.

In conclusion, we must live in a healthy lifestyle so that we can lower the risk of getting
chronic diseases which will affect our way of living. Well, as saying goes, prevention is better
than cure. That’s all from me. Thank you.

Group members:

 Nurul Asyiqin binti Roslan

 Husnina binti Mohammad
 Siti Nur Izzah binti Abdul Razak
 Mohamad Shahamizan bin Johari
 Muhamad Subhan bin Azman
 Muhammad Ainul Hadif bin Hipeni
A very good morning to the principal, Madam Senah binti Jan, senior assistants, teachers and my
fellow schoolmates. I would like to share about ‘How to keep fit?’. There are many ways to keep
fit suggested by professional and trainers.

First, we need to practice healthy eating habits. We should manage what food we eat
every day. We must eat more fruits, vegetables, low-fat dairy products such as low-fat milk and
low-fat yogurt. This low fat product can make our bones and teeth stronger because this product
is high in calcium. We can also eat more whole-grain foods at home and at work. Snacks should
not be eaten often because it is not healthy and can affect our health state. By practicing a good
and healthy eating habits, we can help our memory to improve and more productive. Our
memory will be longer because our nutrient intake is beneficial to our brains and can fasten the
growth of brain cells.

Second, we need to exercise regularly. This is an important part of a healthy lifestyle. It

can help us to manage our weight and reduce our risk of developing diseases. Exercising also
helps us to improve or change our mood when we do physical activities because we can release
our stress by exercising. It is proven that exercising can help someone who undergo depression
and anxiety because when we exercise, changes in part of our brain that regulate stress and
anxiety will occur. Furthermore, exercise can increase our body stamina and energy level. With
high level of stamina, we can do more activities and more work without having a hard time to
complete it.

Last but not least, we should take a moment to relax. Conversely, relaxing our body
physically can help us to relieve psychologically stress and help our muscles and organs to
loosen up and it will make our body healthy. We need to rest after doing a hard work because all
work and no play makes Jake a dull boy. We need to rest or take a short and powerful nap to
keep our brain stay in excellent state. Or else, you can do yoga or meditation. This type of relax
is always practice by a monk. Meditation can help us to concentrate and give full attention while
doing our work. This benefits leads to reduce the risk of Alzheimer.
 In conclusion, there are a lot of benefits if we keep our body in a healthy state. We can
prevent ourselves from deadly diseases. Start to care you body from now because prevention is
better than cure. Hope you will get something beneficial from my speech. Thank you.

Nasuha