HOW
Good health habits can allow you to avoid illness and improve your quality of
life. The following steps are ways to live a healthy lifestyle :
1. Get regular exercise and control your weight.
2. Eat a balanced and healthy diet.
3. Don't smoke.
4. Do not drink alcohol.
5. Use the medicines your health care provider gives you as directed.
6. Take care of your teeth.
7. Manage high blood pressure.
8. Follow good safety practices.
Then there are other elements to add to the list. A healthy person also knows how
to manage stress, gets good quality sleep each night, doesn't sit too much and does
everything in moderation all the time.
To change a healthy lifestyle, it can be started in a simple way like exercises on a
regular basis and eat a balanced and healthy diet.
REGULAR EXERCISE
The great thing about moving is that just a few minutes a day can have lasting
benefits, many of which you may not even be aware of. Just some of the benefits
include:
1. Reduces the risk of heart disease, stroke, and diabetes
2. Improves joint stability
3. Increases and improves range of motion
4. Helps maintain flexibility as you age
5. Maintains bone mass
6. Prevents osteoporosis and fractures
7. Improves mood and reduce symptoms of anxiety and depression
8. Enhances self-esteem
9. Improves memory in elderly people
10. Reduces stress
WHO has developed a new global action plan to help countries scale up policy
actions to promote physical activity. Some physical activity is better than doing none.
You can start the process of being healthy by adding a little more activity to your life.
If you're not ready for a structured program, start small. Every little bit counts and it
all adds up to burning more calories.
The simple ways to move your body are:
1. Turn off the TV and computer. Once a week, turn off the TV and computer and
do something a little more physical with your family. Play games, take a walk, do
almost anything that will be more active than sitting on the couch.
2. Walk more. Look for small ways to walk more. When you get the mail, take a
walk around the block, take the dog for an extra outing each day, or walk on your
treadmill for five minutes before getting ready for work.
3. Do some chores. Shoveling snow, working in the garden, raking leaves,
sweeping the floor—these kinds of activities may not be vigorous exercise, but
they can keep you moving while getting your house in order.
4. Pace while you talk. When you're on the phone, pace around or even do some
cleaning while gabbing. This is a great way to stay moving while doing
something you enjoy.
5. Be aware. Make a list of all the physical activities you do on a typical day. If you
find that the bulk of your time is spent sitting, make another list of all the ways
you could move more—getting up each hour to stretch or walk, walk the stairs at
work, etc.
WHO promotes an exercise according to the levels of physical activity. Below
are the levels of physical activity WHO recommends people of different ages
undertake.
1. Children and adolescents aged 5-17 years
Should do at least 60 minutes of moderate to vigorous-intensity physical
activity daily.
Physical activity of amounts more than 60 minutes daily provides additional
health benefits.
Should include activities that strengthen muscle and bone, at least 3 times
per week.
2. Adults aged 18–64 years
Should do at least 150 minutes of moderate-intensity physical activity
throughout the week, or do at least 75 minutes of vigorous-intensity physical
activity, or an equivalent combination of both.
For additional health benefits, adults should increase their moderate-intensity
physical activity to 300 minutes per week, or equivalent.
Muscle-strengthening activities should be done involving major muscle
groups on 2 or more days a week.
3. Adults aged 65 years and above
Should do at least 150 minutes of moderate-intensity physical activity
throughout the week, or at least 75 minutes of vigorous-intensity physical
activity, or an equivalent combination of both.
For additional health benefits, they should increase moderate-intensity
physical activity to 300 minutes per week, or equivalent.
Those with poor mobility should perform physical activity to enhance
balance and prevent falls, 3 or more days per week.
Muscle-strengthening activities should be done involving major muscle
groups, 2 or more days a week.
Eating Well Without Being Miserable
Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean
diet help with weight management, it can also improve your health and quality of life
as you get older.
Another approach is to look for ways to make smaller changes each day. Just a
few ideas for changing how you eat include:
Eat more fruit. Add it to your cereal, salads, dinners, or make it a dessert.
Fruit is also a great snack after work or school to keep you going for dinner.
Sneak in more veggies. Add them wherever you can—a tomato on your
sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep
pre-cut, canned, or frozen veggies ready for quick snacks.
Try a healthy salad dressing. If you eat full-fat dressing, switch to something
lighter and you'll automatically eat fewer calories.
Eat low-fat or fat-free dairy. Switching to skim milk or fat-free yogurt is
another simple way to eat fewer calories without having to change too much
in your diet.
Make some substitutions. Look through your cabinets or fridge and pick three
foods you eat every day. Write down the nutritional content and, the next time
you're at the grocery store, find lower-calorie substitutes for just those three
items.
DAFTAR PUSTAKA
MedlinePlus. (2019). Healthy Living.
(Available at: https://medlineplus.gov/ency/article/002393.htm)
VerywellFit. (2019). Simple Ways to Live a Healthy Lifestyle.
(Available at: https://www.verywellfit.com/simple-ways-to-live-a-healthy-lifestyle-
1231193)
WHO. (2019). Take Steps For Better Health.
(Available at: https://www.who.int/ncds/prevention/physical-activity/gappa)
WHO. (2019). Physical Activity.
(Available at: https://www.who.int/behealthy/physical-activity)
MedlinePlus. (2019). Healthy Living.
(Available at: https://medlineplus.gov/ency/article/002393.htm)
