Get Fit, Stay Healthy Exercise and DietYour College Guide to Staying Healthy • Kevin McGuigan
What is Exercise? Bodily or mental exertion, especially for the sake of training or improvement of health!
Benefits of Exercise • Improves mood • Fights chronic disease • Weight management • Boosts energy • Better sleep • Fun
Improved Mood • Relieves Stress • Brian chemicals released, fell happier • Boost confidence • Fights depression All results of exercise!!
Combats Chronic Disease • Reduce high blood pressure • Lowers cholesterol • Lowers plaque in arteries • Prevents diabetes & certain cancers
Weight Management • Burn Calories • Intensity burns more. • Walk, stairs , bike • Burning calories is easy!
Boost in Energy • Oxygen delivered to tissue • Blood circulation in heart/arteries • Cardiovascular system more efficient • Heart and lungs have more endurance • Increases overall energy No More Yawning!!
Better Sleep • Activity helps you: • Fall asleep faster • Deepen sleep • Improves: • Concentration, productivity and mood
Physical Activity Can be Fun • Enjoy physical activity • Biking • Dancing • Hiking • Sports • Get out have fun!
Guide for fitness! • 1. Assess Your fitness level • 2. Determine fitness goals • 3. Likes and Dislikes • 4. Variety • 5. Do the math • 6. DO IT!!!!
Fitness Level • Record: • Pulse rate before and after a one-mile walk • Time to walk one mile • Number Of pushups • Flexibility • Waist circumference • Body mass index (BMI)
Fitness Goals • Why do you want to get active? • Health issues • Prevention • Leisure • Have set goals • Be motivated, its up to you!!
Likes and Dislikes • What activities do you enjoy? • Make your workout fun • Outdoors/indoors • Classes or at home • Create an environment that fits your interest This could be you!
Have a Variety • Switch up activities • Don’t get bored • Use all muscle groups • This reduces the risk of injury
Do the Math • Stay within budget • You can workout at home • Outdoor activities • Exercise for free • Swim, run, walk NO MONEY NEEDED!!
Get out and DO IT! • Now you have everything set, get going! • Get into it slowly, don’t rush • 2 hours 30 minutes a week of activity • Strength training twice a week • Stay motivated • Reach your goals and set new ones! This could be you!
Proper Dieting • What you should be doing to keep your body healthy
What to do • Learn the major food groups • Dairy, Meat, Grains, Fruits and vegetables • Incorporate a variety of each of the above. • Eat in moderation • Eat Three meals a day • Do not snack on junk food! Exercise and diet go hand in hand.
What to Decrease • The amount of fats in your diet • Excess salt • Excess sugars • Too much of anything can be harmful Keep an eye on what youre eating.
Track your diet • You can track your diet here Foodpyramid. Good Luck! Stay Motivated Reach Your Goals!