Change Your Lifestyle!#3

Manage stress.! Chronic stress is very common today. It may not seem like it can have a negative affect on your health or body, but it actually has a major impact.

• Stress can cause a variety of adverse health issues including inadequate sleep, weight gain or weight loss, mood swings, fatigue/exhaustion, and many more.
• Managing stress is very important when you want to maintain general health.
• There are a variety of things you can do to help manage your stress including: talk to a friend or family member, go for a walk or do yoga, take a short nap, or listen to your favorite music.
• If you're having more difficulty managing stress, consider seeing a therapist for additional help.
  
  

Change Your Lifestyle!#2

                                                   Get Enough Sleep!

Regular and enough sleep is very important to have a healthy body. When you don't get enough sleep, this can negatively affect your health.

• Lack of sleep can cause many things to happen including: weight gain, increased hunger, fatigue, poor concentration, inability to concentrate or retain information.
• Get at least seven to nine hours of sleep each night. 
• Go to bed earlier, stay in bed longer to help you get those extra hours.
• Make sure to turn off your TV, smartphone, tablet, or laptop. The light from these devices can make it difficult for you to fall asleep.
  

Change Your Lifestyle!

you guys know what this shows right?                       Quit smoking!

Most people know smoking is considered an unhealthy behavior that can be linked to a variety of negative health problems. 

If you currently smoke, seriously consider quitting to help improve your general health.

• Smoking has been told since ages that it leads you to numerous health problems including: lung cancer and disease, high blood pressure, heart disease, diabetes, blindness and mouth disease.
• There are many different methods to help you quit smoking or other tobacco products. There are over-the-counter options (like gums), patches, prescription medications and even counseling programs.

a little knowledge doesn't hurt right?

watch a simple video from me and my team ;)

Having Healthy Body With Exercising #3

Move more throughout the day!

To add to both strength training and cardiovascular exercise, it is also important to just move more throughout the day and include more base activity like walking, jumping or even just warming up our body. Although these types of activities cant burn so much calories, they also have a significant amount of positive health side effects. We cant have a healthy body with just only laying around on our bed right? There are no one who spend their time on their bed more than moving around in a day can have a healthy body.

• Baseline activities are refered to any exercise or activity that you do on a regular basis. This could be yard work or household chores, taking the stairs or walking throughout the day.
• There have been studies that show that after even one or two hours of sitting there are negative side effects including reduced blood flow, decreased calorie burn and more difficulty manage chronic conditions (like high blood pressure or diabetes).
• In addition to just moving more, some health experts even recommend getting up for just a few minutes about every hour.

Its Never Too late For everyone

Change before you regret afterwards! Do you love your body now? Do you want to have a shaggy body and bad health condition in the future? Or you prefer having a nice and healthy body when you get old? Its up to you but don't blame anyone else if you have a gloomy body and health in the future. Its your choice your life your decision. Starts now before its too late.

having healthy body with exercising #2

cardiovascular exercise is important. Yes! But let us not forget that strength exercises are also as important as any other exercises too. Training your body strength will improves your body immunity and your health. These activities will help you to build and support muscle mass in addition to providing other health benefits. Strength training and adding muscles can even increase your metabolism and help you lose weight to have a better body shape and health.

• Regular strength training have many benefits other than building stronger muscles. 
• Regular weight-using exercise helps decrease your risk of osteoporosis by making your bones stronger and denser.
• Experts recommend doing about two days of strength training each week. It's important to work every major muscle group including: arms, chest, back, core and legs. 
• Lift free weights, use weight machines or do weight-less activities like yoga.
• Separate each strength training day by at least one day of rest to all your muscles to recover and repair efficiently.

having healthy body with exercising

 DO YOU KNOW AN ADULT NEEDS ABOUT 150 MINUTES OF EXERCISING PER WEEK TO STAY HEALTHY?


     yes that's true! Cardiovascular exercises are a very important thing for a healthy lifestyle and healthy body. Other that having a good diet, exercise plays a major role to have a healthy body.

• There are a big amount of health advantages associated with standard and consistent exercise. 
• Some of them includes improving mood, improves sleep quality, improves circulation, helps management of healthy weight, decreases blood pressure and risk for stroke, controls cholesterol levels, boosts energy and can help improve your self image.
• Health experts recommends getting at least 150 minutes of cardio activity each week. the easier way is with having exercise 30 minutes 5 times a week. 
• You can also increase benefits by getting 300 minutes of aerobic activity each week (or one hour five times a week).
• there are lots of activities that we can includes each week. Exercises that you can try includes walking, jogging/running, dancing, swimming, aerobics classes, biking or hiking.

llittle side show from me ;)

THE MYSTERY OF STOLEN CHEESE - BY AZIMI AND UMAR

eat healthy food #2

~ok so now let us continue what we had left last week~

   
    4)Make most of your meals consist of fruit or vegetable

Fruits and vegetables are two of the most important food groups in the pyramid. These foods contain the highest amount of vitamins and minerals. High amounts of fruits and vegetables in the diet have been suggested with a lots of beneficial effects on your health such as decreased blood pressure, better management of blood sugar and diabetes and decreased risk of stroke and heart disease. Another thing to note about fruits and vegetables is that each color of vegetable or fruit contains different types of beneficial nutrients.

    5) Limit junk foods and processed foods

Most health experts suggested that limits the intake of processed foods or junk foods. Although they may not be the most nutritious choice, the occasional treat is appropriate. Choose wisely when you're eating more pastry items. Foods like chips, crackers, sweetened beverages, frozen meals, fast food, pastries or sweets shouldn't be a daily occurrence. There are plenty of foods that are still considered very healthy and nutritious yet are still considered "processed.". Some items like canned vegetables, frozen vegetables and fruit, pre washed lettuce and salad greens, and dairy products are ok to take.

    6) Drink adequate amounts of water

If you do not consume enough water each day, you will run the risk of being dehydrated. Most adults need at least eight 8-oz glasses of hydrating fluids daily. If you are physically active or perspire a lot during the day or during physical activity, you'll need to replace the fluid lost in addition to your regular daily intake. Consume caffeine-free and sugar-free beverages, as they are the healthiest and most hydrating drinks. Dehydration has many negative side effects like from very minimal issues to more serious health effects. Some includes fatigue, mental fogginess, headaches, mood swings, kidney stones and urinary tract infections. so do drink lots of water everyday okay? ;)

eat healthy food #1

      The first thing to do to get a healthy body is by eat healthy food.
                            how?

       1) monitor your calories! -

You gain calories from foods and it provides you energy for your bodily functions and activities for the whole day. If you consume too many calories you may run the risk of gaining weight. If you do not gain enough calories you may lose weight. You may need to calculate how many calories you eat daily and change to match your body's needs and to maintain a healthy weight. Use an online calculator or smartphone app to find out how many calories your body needs daily. Track calories to see if your current diet meets your needs.

      

      2) eat a well balance diet ! -

A balanced diet means that you consume foods from each food group in the food pyramid for each meal you take. In addition, you should consume a variety of foods within each food group. Having a wide variety of foods from food groups will allow you to consume a variety of different nutrients. Lastly, a balanced diet means eating the right portions or servings of each food. If you eat mostly protein foods but very few fruits or vegetables, your diet isn't balanced. 

                                                                                          

              3) go for lean protien source

some of the examples of lean protein sources are poultry, eggs, seafood, lean beef, nuts and beans. Lean protein sources are low in fat and calories. This will helps you get in good amounts each day without going over your daily calorie limit. Consuming good amounts of protein has also been associated with a general healthy body. Some of these includes better management of your appetite and a healthy weight, support healthy cholesterol levels and better management of diabetes.

introduction

first of all, there are three steps to have and maintain a good body.
                                1) eat healthy food
2) exercises
                     3) change your lifestyle

in order to have a healthy body, discipline is very important and takes a major part in achieving our goal.

•  If you have a poor or unhealthy diet, you may run the risk of weight gain or increased your risk of chronic diseases
• If you're not active regularly, you may also run the risk of gaining weight but also miss out on the many benefits of exercise
•  If you smoke, don't manage stress or don't sleep well, you again can run the risk of having negative side effects on your health.

Maintaining a healthy body will require you to  making the best choices in few areas in your life. So, having a healthy body is not that easy but not that hard yet it gives us lots of advantages in our life.

Hello!

                                            hei ! welcome to my blog!


my name is Umar and you can call me Maq
This gonna be my first post about how to have a healthy life style!
You wanna know? stay tuned :)

        Before we start on anything, let me introduce to you a bit bout myself. As i said above, my name is Umar Hafeez Bin Ahmad Fauzi. i'm 25 years old this year and i'm a semester 4 English Major student in KUPTM KL. i'm from Penang but had lived in KL for 4 years since my diploma life which is also in KUPTM KL.

        So, first of all, let me introduce to you the main objective of my blog. My main objective is to share with everyone on how to stay healthy in your life. How do you want to have a healthy life style in the same time with your daily routine activity. And what should you do to maintain a healthy body in the future.
 
      You should know that to have a healthy body, it is not only about the activities only. it is also about your daily food intake and many more. there are lots of things that you should consider think and get used of it to have a healthy body when you get old in the future.