TOPIC 3

HEALTH AND FITNESS

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HEALTHY DIET
A healthy diet is one of that helps maintain or
improve health. It is important for the prevention
of many chronic risks such as :

obesity
heart disease
diabetes
cancer
BALANCED DIET
Why is a balanced diet important?

To maintain health and a sensible body weight and

provide all the essential nutrients that the body needs
to be healthy and function efficiently
WHY NEED A BALANCED DIET
 PREVENTING INFECTION AND
DISEASES
~ reduce the possibilities of some types of
cancer, control
heart pressure
~ prevent diseases
 CONTROLLING WEIGHT
~ for the purpose of reducing and controlling
weight
 HEALTHY BODY GROWTH
~ implemented in the routine of a growing
child or a teenager
~ perform physical tasks without any exertion
on the body
 ACTIVE LIFESTYLE
~ help you tackles problem efficiently
~ to increase the remembering and
memorizing capability person
 You must have carbohydrate, protein, fat,
vitamins, minerals salts and fibre in the
correct proportion

 If contain much energy, you will become

overweight

 If not enough energy, you will become very

tired

 Simplify - Instead of being overly

concerned with counting calories or
measuring portion sizes, think of your diet
in terms of color, variety and freshness, then
it should be easier to make healthy choices.
Focus on finding foods you love and easy
recipes that incorporate a few fresh
ingredients. Gradually, your diet will
become healthier and more delicious.
 Start slow and make changes to your eating habits over
time - Trying to make your diet healthy overnight isn’t realistic or
smart. Changing everything at once usually leads to cheating or
giving up on your new eating plan. Make small steps, like adding a
salad (full of different color vegetables) to your diet once a day or
switching from butter to olive oil when cooking. As your small
changes become habit, you can continue to add more healthy choices
to your diet.

 Every change you make to improve your diet matters -You

don’t have to be perfect and you don’t have to completely eliminate
foods you enjoy to have a healthy diet. The long term goal is to feel
good, have more energy and reduce the risk of cancer and disease.
Don’t let your missteps derail you, every healthy food choice you
make counts.
 Fats
provide a source of energy Vitamins
Carbohydrates
and contain fat soluble vitamins. required in very small quantities
provide a source of energy to keep you healthy

Mineral Salts
required for healthy teeth, bones, muscles etc

Proteins
provide a source of materials for growth and repair
Fibre
required to help your intestines function correctly;
it is not digested
 GOOD HEALTH
To be healthy means more than just the
absence of illness. If we are in good health
than the physical, mental , cultural and social
aspects of our lives are all working well
together. Our health is to some extent effected
by hereditary .We can however help to
maintain our health by:
•Eating sensibly.
•Taking regular physical activity
•Getting regular rest and sleep
•Limiting our intake of alcohol
•Not smoking tobacco or taking any
other social drugs
•Improving our ability to cope with
stress.
PHYSICAL FITNESS
 Physical fitness is the ability of our
body to carry out our everyday
activities with little fatigue and
with enough energy left for
emergencies.
 There is a minimum level of fitness
which we all need to have .We call
this health related fitness, which
can be attained byYoga, Meditation,
Aerobics, Swimming, Gymnastic,
Out door sports,Walking etc.
 THE IMPORTANCE OF PHYSICAL
HEALTH
Safety Guidelines Before Exercising
a) Don’t Exercise within 2 hours after meal

a) Choose exercise that suit you

a) Consult your doctor if you are:

-over 35 for female or over 40 for female and had not been exercising regularly

-uncertain of your health

-have health problems such as blood pressure, heart disease, etc

d) Dress appropriately & comfortably to the type of exercise that you do

e) Exercise correctly. Follow guidelines to exercise

f) Don’t exercise when you’re sick

PHYSICAL HEALTH
- FITNESS -
 exercising for 20 – 30 minutes three times a
week
 avoid any jerking / bouncing movements
 Ask your doctor about continuing any aerobic
workouts
 Don’t strain. Stop and rest when necessary and
resume the activity when rested
 Don’t lie flat on your back after the fourth
month
 Avoid exercising in hot, humid weather. Try to
stay cool
 Breath completely and avoid becoming winded
 Always drink water before, during and after
exercise
 Wear comfortable clothing
 IMPORTANCE OF EXERCISE
 It boost your energy
 You look better & feel great
 It strengthens your muscles, joints & bones
 It helps your body systems work perfectly
 It relaxes your body & mind
 It helps your heart to work more efficiently
 You will have a good night sleep
 It activates the sexual life
 Exercise is important to keep both your body and mind “IN SHAPE”
 Keep your trim, help lose fat and preserve muscle
 Improve sleep
 Improve your bone density and reduce your risk of falls and fractures
 Lower your risk of heart disease, diabetes, high blood pressure, gallstones and colon cancer
 Raise self esteem, improve mood and relaxation
 Decrease migraine headaches
 Warm Up (5minutes)

-To prepare body for more

vigorous exercise
-Reduce the risk of injury during
exercise
-Eg:stretching

GUIDELINES TO EXERCISE

Cool Down (5minutes)

Aerobic Exercise (20-
30minutes)
-To help prevent injury &
-to maintain fitness & stimulate body aches
entire body -Allows your heart to return to
-eg: swimming, cycling, running resting rate
Eg: streching
 HOW TO CALCULATE BODY MASS
INDEX (BMI) ?

BMI = Weight (kg)

_____________________________

Height (m) x Height (m)

Less than 20 = underweight
20 to less tan 25 = healthy
25 to less than 30 = overweight
30 or more = obese ( very overweight )
SOME ADDITIONAL INFORMATION

Jumping Jacks and dance

are some easy step to do
while you free time
Dancing is one more
practical movement
Walking each day can
burn more calories
All the exercise can
doing alone, with family,
friends and partner
WHAT RISK FACTORS ARE REDUCED

High blood pressure

Diabetes
Low levels of HDL
Cigarette smoking – smokers who become physically
active are more likely to cut down or stop smoking
High levels of triglycerides – help reduce triglycerides
level in developing coronary artery disease in some people
ADVANTAGES
 Reduce the risk of premature death
 Reduce the risk of developing and/or
dying from heart disease
 Reduce high blood pressure or the risk
of developing high blood pressure
 Reduce high cholesterol or the risk of
developing high cholesterol
 Reduce the risk of developing colon
cancer and breast cancer
 Reduce the risk of developing diabetes
 Reduce or maintain body weight or
body fat Build and maintain healthy
muscles, bones, and joints
 Reduce depression and anxiety
 Improve psychological well-being
 Enhanced work, recreation, and sport
performance
Exercise is an activity you do to improve your health and fitness. Some
easy exercises that can be performed anytime anywhere.
Massaging pressure points improves blood circulation and leads to
healthy living.
WISH YOU A HEALTHY LIVING

WISH YOU A HEALTHY LIVING

THANK YOU
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REVIEW EXERCISES

1. Being healthy is very important to you as a student.

Explain the THREE(3) guidelines to exercise
2. Why balanced diet so important to students?
3. Explain the important of physical exercises?
4. Identify the safety guidelines for exercises?
5. As a student, how to be a person with a good health
in your life. Give the good example that influence
of your health
6. When you get up in the morning and before you
come to school, what are some personal hygiene
habits that you normally practice? Please describe.
7. Besides personal hygiene practices, what other
habits should you have in order to have good health?
Why do you need these habits?