A HEALTHY LIFESTYLE IS ONE WHICH

HELPS TO KEEP AND IMPROVE

PEOPLE'S HEALTH AND WELL-
BEING. ... HEALTHY LIVING IS A LIFELONG
EFFECT. THE WAYS TO BEING HEALTHY
INCLUDE HEALTHY EATING, PHYSICAL
ACTIVITIES, WEIGHT MANAGEMENT, AND
STRESS MANAGEMENT.
Weight management techniques
encompass long-term lifestyle strategies
that promote healthy eating and daily
physical activity. Effective weight
management strategies consider not
only weight loss toward but also the
maintenance of a healthy body weight over
time.
LET US KNOW WHAT IS
THE DIFFERENCE
BETWEEN HEALTH-
RELATED AND SKILL
RELATED COMPONENTS
OF FITNESS.
Health – Related Components Skill – Related Components

Strength Agility

Speed Balance

Cardio – Respiratory Endurance Coordination

Muscular Endurance Reaction Time

Flexibility Power

Body Composition
WHAT IS FITNESS
ASSESSMENT?
 FITNESS ASSESSMENT

• It is a series of measurements and tests that will help

identify the status of one’s physical fitness
• To evaluate body mass index, resting heart rate and health
related test and skill related test like body composition, lung
capacity, flexibility, speed, balance, agility, power, strength,
and coordination.
 TYPICAL FITNESS ASSESSMENT
WILL HELP INDIVIDUALS IDENTIFY
STRENGTHS AND WEAKNESSES
FROM THE COMPONENTS OF
PHYSICAL FITNESS AND THEN
PLAN WHICH FITNESS PROGRAM
IS SUITED FOR THE NEEDS OF
THE INDIVIDUAL.
WHAT NUTRITIONAL GUIDELINES CAN BE OBSERVED
AS PART OF HEALTHFUL EATING HABITS?

• Eat a variety of food every day.

• Maintain children’s normal growth through proper diet and
monitor their growth regularly.
• Consume fish, lean meat, poultry, and dried beans.
• Eat more vegetables, fruits, and root crops.
• Eat a variety of food cooked in edible or cooking oil.
• Consume milk, milk products and other food rich in
calcium.
• Use iodized salt, but avoid excessive intake of salty food.
• Eat clean and safe food.
• Exercise regularly, do not smoke, and avoid drinking
alcoholic beverages.
 HOW CAN YOU PROMOTE GOOD NUTRITION AND
HEALTHFUL EATING HABITS FOR THE WEIGHT
MANAGEMENT OF AN INDIVIDUAL?
• Plain mildly flavoured food cooked in moderate amount of fats or oils.
• A glass of milk to meet the calcium, protein, and vitamin B needed daily
• A good daily breakfast composed of body-building, energy-giving, and
regulating food.
• Food fortified with vitamins like vitamin A or beta-carotene and vitamin
C, and minerals like iron and iodine.
• Nutritious school snacks and lunch.
 LIFESTYLE AND
WEIGHT MANAGEMENT
Physical Activities and Eating Habits Part
2
 HOW CAN YOU DEVELOP HEALTHFUL EATING
HABITS WITHOUT DEPRIVING YOURSELF?

• Eating slowly will help you have a feeling of satisfaction when you
have already had the right amount of food. It will also allow you to
feel full afterwards, helping you eat less.
• Eating a lot of fruits and vegetables and with a broth – based soup as
a starter will help you feel fuller.
• Making use of smaller plates helps to moderate the portion of your
foods, without the food actually appearing less in portion.
• Drinking at least 8 glasses of non – caloric
beverages per day will help you feel full,
making it more feasible for you to eat less.
• Putting snacks from large packaging to smaller
ones will help you avoid overeating.
 WARM UP AND STRETCH IT OUT

• Neck stretch
• Shoulder rolls
• Side Arm Stretch
• Tricep Stretch
• Harmstring Stretch
• Quadricep Stretch
• Outer Thigh Stretch
• Inner thigh Stretch
• Calf Stretch
• Knee Bends/ Squat
 WHAT ARE THE WEIGHT LOSS STRATEGIES
• Make a commitment to change. You must accept that you have a
problem and decide that you really want to change.
• Incorporate exercise into the program. Choosing enjoyable
activities, places, time, equipment, and friends to work out with will
help you get motivated.
• Avoid automatic eating. Many people associate certain daily
activities with eating for example cooking, watching television or
reading. Most foods consumed in these situations lack nutritional
value or are high in sugar and fat.
• Stay busy. People tend to eat more when they sit around and do nothing.
• Try “junior size” instead of “super size”. People who are served larger portions eat more,
whether they are hungry or not. Use smaller plates, bowls, cups, and glasses.
• Eat slowly and at the table only. Eating at the table encourages people to take time out to eat
and deters snacking between meals. After eating do not sit around the table but rather, clean up
and put away the food to avoid snacking.
• Cut unnecessary items from your diet. Substituting water for a daily can of soda would cut
calories from your diet.
• Do not serve more food than you should eat. Measure food in portions and keep serving dishes
away form the table.
• Think positive. Avoid negative thoughts about how difficult changing past behaviours might be.
Instead thing of the benefits you will reap, such as feeling, looking, and functioning better, plus
enjoying better health and improving the quality of life.
HEALTH CONSEQUENCES
OF EXCESSIVE BODY
WEIGHT
BEING OVERWEIGHT OR OBESE INCREASE
THE RISK FOR:
• High blood pressure
• Type 2 diabetes
• Congestive failure
• Obstructive sleep apnea and respiratory problems
• Poor female reproductive health (menstrual irregularities
• Psychological disorders (depression, eating disorders,
distorted body image, discrimination, and low self
esteem)
• Shortened life expectancy
• Decreased quality of life
• Gallbladder diseases
• Stroke
• gout
 EATING DISORDER
• Are illness that involve crucial disrturbances in
eating behaviors thought to stem from some
environmental pressures. These disorders are
characterized by an intense fear of becoming fat,
which does not disappear even when the person
is losing weight in extreme amounts.
 THE FOLLOWING ARE THE EATING
DISORDER

• Anorexia nervosa
an eating disorder characterized by self – imposed
starvation to lose and maintain very low body weight
due to a false/disorted percepetion of being fat
• Bulimia nervosa
an eating disorder characterized by a
pattern of binge eating and purging in an
attempt to lose weight and maintain low
body weight.
• Binge – eating disorder
an eating disorder characterized by
uncontrollable episodes of eating excessive
amounts of food within a relatively short time
• Emotional eating
the consumption of large quantities of food
to suppress negative emotions.