The importance of physical exercise

Each of us has a physical body made of muscles, blood, bones and various other living tissue. When any of these are injured or not working properly then we get ill. Nobody likes to be ill. So it is important that we keep our body healthy.

Exercising the body is one way of keeping it healthy. If we do not exercise then our muscles become weaker and we are less able to do things properly. Also the bones can become weaker and thus break easily.

There are many types of exercises that we may participate in. We may play badminton, football, netball or whatever games that we prefer. We may also jog, walk, swim or climb a mountain. Older folks prefer less strenuous exercises like Tai Chi, Yoga or a leisurely stroll in the park. For the really fit young people, there are rock-climbing, gymnastics and other physically demanding activities.

We exercise to keep the body healthy. However there are some who overdo things and end up injuring themselves. It is fine to jog for a few kilometres. It is madness to jog until we are exhausted. Also they are people who become addicted to their exercises. They become unhappy when they are unable to exercise or when they lose to someone in a competition.

Exercise is important. No exercise may result in a weak body. Too much exercise may result in injury. Neither extremes are good. It is up to us to be sensible in exercising.

Importance of sleeping

The Importance of Sleep

Mental and Emotional Well being
Sleep promotes a healthy brain functioning and emotional well being. When one sleeps, the brain is able to commit new information to the memory via a process known as memory consolidation. Studies show that individuals who slept after learning a new task performed well in tests than those who did not. Children and teens that are sleep-deficient are likely to encounter problems when it comes to getting along with their peers. They may feel impulsive and angry, feel sad, have mood swings, lack motivation or feel depressed (NIH, 2012). 

Mood Enhancement, Metabolism and Weight Control

Sleep determines an individual's mood. Sleep loss may lead to irritability, lack of concentration, impatience, and moodiness. Inadequate sleep can also make one fatigued and unable to handle their normal tasks. This therefore means that sleep can help to boost one's mood, improve their concentration and put them in the right frame of mind to perform the normal tasks (Harvard Health Publications, 2006). 
Sleep helps in metabolism and weight control. Prolonged sleep deprivation can result to weight gain as it affects the processing and storage of carbohydrates in the body besides altering the hormone levels that affect one's appetite (Harvard Health Publications, 2006). 

Safety and Alertness

Sleep enhances safety and alertness when performing different tasks. Sleep debt increases the tendency of falling asleep or feeling drowsy at daytime. Such lapses may result to falls and other mistakes such as air traffic mishaps, medical errors, and road accidents. Studies indicate that sleep deficiency weakens one's ability to drive as much as, or even more than drinking does. Precisely, driver sleepiness is responsible for about 100,000 motor vehicle accidents every year, which results in around 1500 deaths (NIH, 2012).

Improves Cardiovascular Health
Sleep improves cardiovascular health and reduces the risks of suffering from heart related conditions such as hypertension, irregular heartbeat and many more (Harvard Health Publications, 2006). 

Hormonal Balance

Sleep creates a healthy balance of those hormones that make one to feel full (leptin) or hungry (ghrelin). Inadequate sleep increases the level of ghlerin and lowers the level of leptin. This makes one to feel hungrier than when they are well-rest. Sleep enhances good growth and development. For instance, deep sleep will trigger the body to release a hormone responsible for the promotion of normal growth in teens and children. Besides, this hormone boosts the muscle mass and helps in the repair of tissues and cells in teens, children and adults. Sleep plays a critical role in fertility and puberty too (NIH, 2012). 

Boosts the Immune System

Moreover, sleeping improves the immune system, which is the body's natural defense against ailments. Thus, sleep deprivation can alter the immune function and make one susceptible to a number of diseases. According to medical study, newborns should sleep for 16-18 hours each day; preschool- and school-aged children should sleep for 11-12 hours and 10 hours per day respectively. Teens should spend 9-10 hours a day sleeping and adults should sleep for 7 to 8 hours every day (NIH, 2012).

Conclusion
Sleep enhances the mental and emotional well being of children, teens and grownups. Sleep controls metabolism and weight; lack of sleep can cause weight gain. Adequate sleep boosts the right mood for productivity and improves safety when performing daily tasks. Besides, sound sleep promotes hormonal balance and boosts the immune system. 

Healthy Eating

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and healthy diet.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way 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.

BENEFITS

In long term,living healthy lifestyle can reduce the risk of dieseases like diabetis, blood pressure, and obesity. Other than that, a healthy lifestyle leaves you fit and energetic.It also can reduce stress in positive ways through physical and outdoor activities instead of taking harmful substances such as cigarette and alcohol.Besides,we can keep our body in shape, build strong bones, and

immune system.

DEFINITION OF HEALTHY LIFESTYLE

A healthy lifestyle is the steps, actions, and strategies that one puts in order to achieve optimun health.Living healthy lifestyle is about taking responsibility to our body health by consuming the right food, doing physical activities and avoiding harmful substances enter our body

HOW TO LIVE A HEALTHY LIFESTYLE

One way of living healthy lifestyle is taking a good eating habit in our daily life such as taking a balance diet and drinking water at least eight glass per days. By doing that,  we can decrease some of risk of our health like heart attack, obesity and stroke. The example of healthy balanced diet are consisted of food high in lean protein, like fish, chicken, eggs beans, dairy products eat food that contain less amount of unhealthy fats.  Besides that, water will make our body always hydrate to work more effectively. By drinking water regularly, nutrients and oxygen can be transfer into cells and can regulate our body temperature.

Another ways, we also must exercise regularly. For an example, try to jog each day, speed walking the next, or hitting up at the local gym and see what fun classes are offered, perhaps a comforting yoga class or an intense cycle class can also increase our metabolism and burns some calories. Other than that, by leading a good stamina it can develop our capability to work throughout the day and the same can help to lead an eneretic life. Besides jogging, we can swim at lake, sea, river or pool as the cause of water is the same. Beside that, swimming is suitable for everyone especially who are obese, pregnent, and people with leg or lower back problems.

The other way to lead us to a healthy lifestyle is by getting enough sleep. We must sleep at least 8 hours per day. By getting enough amount of sleep it can improve one’s aptitude to focus on learning and memory in addition to decrease bad temper an anxiety.Getting enough sleep also can  increase one’s ability to fight off diseases, improve our cardiovascular health and improve mood. This is because it can rest our mind, so that we can do our job better and we will get more energy to the next day.