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Livin' Healthy. Ryan Sterling 11 th grade. Other than exercise, there are other factors to living a healthy life. Nutrition. New Guidelines. Eat a variety of foods that are high in nutrients and low in saturated and trans fat, cholesterol, added sugars, and salt. .

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Ryan Sterling 11 th grade

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ryan sterling 11 th grade

Livin' Healthy

Ryan Sterling11th grade

Other than exercise, there are other factors to living a healthy life

new guidelines
New Guidelines
  • Eat a variety of foods that are high in nutrients and low in saturated and trans fat, cholesterol, added sugars, and salt.
old guidelines
Let the Pyramid guide your food choices and pick a variety of grains, especially whole grains, and fruits and vegetablesOldGuidelines
  • The importance of water in a daily diet can not be underestimated.
the body needs water to perform the following functions
The body needs water to perform the following functions…
  • Digest food and dissolve nutrients, so they can pass through your digestive system.
  • Carry waste products out of the body.
  • Regulate body temperature, cooling body with sweat.
  • Lubricate moving parts.
how much water should i drink
How much water should I drink?
  • It is suggested to drink 8 additional cups of water per day.
  • If you regularly exercise then 9-13 glasses is advised according to your weight.


If you drink alcohol, do so in moderation, about one drink per day for women and two for men.

alcohol abuse and children
Alcohol abuse and children
  • Adolescents who begin drinking before age 15 are four times more likely to develop alcohol dependence than those who begin drinking at age 21.
what is heart rate
What is Heart Rate?
  • Heart Rate is the number of heart beats per minute;
how to determine your heart rate
How to determine your heart rate?
  • Men=220-age
  • Women=226-age
training zones
Training Zones
  • Healthy Heart Zone(warm-up)-50-60%of your maximum heart rate
  • Fitness zone(fat burning)-60-70%of your max heart rate
  • Aerobic zone(endurance training)-70-80%of your max heart rate
more training zones
More Training Zones
  • Anaerobic zone(performance training)-80-90% of your max heart rate
  • Red line(max effort)-90-100% of your max heart rate
find healthy foods that you enjoy
Find healthy foods that you enjoy

Not everyone likes the same health foods, but there is something out there for everyone

Remember-The more water you drink the higher your metabolism will be.

find what exercises you enjoy
Find what exercises you enjoy
  • Most people think of jogging when they think of cardiovascular workouts
  • There are many other ways to get a good cardio workout
  • You can swim, ride a bike, row, or even play a recreational game that gets your heart rate going
cardiovascular exercise
Cardiovascular Exercise
  • This type of exercise stimulates the heart and lungs and builds endurance. This kind of exercise is known as aerobic
  • It is recommended to burn 2000 calories weekly
flexibility exercise
Flexibility Exercise
  • This type of exercise lengthens, stretches and flexes muscles and helps promote balance and overall flexibility.
  • Yoga, dance and pilates are good examples of flexibility training.
strength developing exercises
Strength Developing Exercises
  • This type of exercise is intended to increase muscle strength and stamina
  • Weight lifting is a good example and it is recommended that a combo of all forms of exercise be used in a healthy fitness program.
very important
Very Important
  • It should be noted that any exercise “session” should consist of a good 10-15 min. warm-up
  • The exercise itself should be 30-45 min.
  • Every session should have a generous cool down of 5-10 min. to gradually decrease the intensity of the workout
obesity and coronary heart disease
Obesity occurs when a persons weight exceeds the ideal bodyweight by 15-20%. This can result in serious health problems

Coronary heart disease is when excess amounts of cholesterol and fat cause arteries and blood vessles to narrow. This can eventually block off an artery totally

Obesity and Coronary heart disease
diabetes and high blood pressure
Diabetes is a medical condition where the body can’t break down sugar in the blood. This can be controlled with the help of a balanced diet.

Too much sodium, sugar, cholesterol or fat can cause the blood vessels to become smaller. Again, proper diet and exercise can promote healthy blood pressure.

Diabetes and High Blood Pressure
keeps body healthy
Keeps body healthy!!
  • Helps prevent disease
  • Helps normalize blood pressure
  • Helps regulate blood sugar
exercise provides strong body
Exercise provides strong body
  • Prevents bone mineral loss
  • Helps support body structure
  • Promotes weight loss
  • Ryan, Stephanie W., and Littrell, Kimberly; Solutions for Wellness, Eli Lilly Company, 1994.
  • WWW.focusas.com/Alcohol.html
  • WWW.Heartmonitors.com/heart_rate_basics.htm
  • WWW.thewalkingsite.com/thr.html
  • All Pictures were received from Google and Yahoo images.