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Components of a Healthy Lifestyle - Coggle Diagram
Components of a Healthy Lifestyle
Exercise
Adult Recommendations (CDC,2022):
150 Minutes of moderate-intensity physical activity
2 Days of Strength Training
Children Recommendations (CDC,2022):
60 Minutes each day
3 Days of Strength Training
3 Days of Bone Strengthening (Running, Jumping)
Benefits (CDC, 2022):
Weight Management
Reduce Health Risks
Strengthen Bones and Muscles
Increase chances of living longer
Types of Exercise:
Resistance and Cardiorespiratory
Ways to Exercise:
Go for a walk
Zumba
Weightlifting
Example Workout Video
Diet
Example Meals (Roskelly, 2020):
One day
Dinner: Protein; grilled chicken breasts. Veggies; Roasted broccoli. Fruit; berries. Grains; rice.
Lunch: Turkey wraps: Protein, Deli Meat, Vegetables; cucumber, avocado, spinach. Grains; tortilla.(spread laughing cow cheese or low fat cream cheese on tortilla and fill with the deli meat and veggies
Breakfast: Protein; Greek yogurt. Fruit; strawberries and peaches. Grains; pancakes.
Portion Recommendations
13 Essential Vitamins
A, C, D, E, K, thiamine, riboflavin, niacin, pantothenic acid, pyridine, biotin, folate, and cobalamin
Calorie Recommendations for an adult
2,000 for women- 2,500 for men
Benefits of a Healthy Diet (CDC, 2020)
Helps you live longer
Keeps skin, teeth, and eyes healthy
Boosts Immunity
Strengthens Bones
Supports a healthy pregnancy
Sleep
Sleep Recommendations for Kids (CDC, 2022)
Age 6-12: 9 to 12 Hours
Age 13-18: 8 to 10 Hours
Sleep Recommendations for Adults (CDC, 2022)
At Least 7 Hours
Benefits (MyHealthFinder, 2023)
Get Sick Less Often
Stay at a healthy weight
Reduce stress
Think Clearer
Getting too little sleep causes health problems
How To Get Better Sleep
Relaxation
Benefits (Ryu, 2018):
Decreases Heart Rate
Relaxes Muscles
Improves Coping Abilities
Guided Meditation
Ways to Relax:
Read a book
Watch a movie
Hobbies
Go get a massage
Breathing Exercises
Find Something YOU Enjoy!
Guided Yoga
Social Health
Having a good social health is great for your mental and overall health
What is social health?
Our ability to interact and form relationships with others (George, 2022)
How to Improve Social Health:
Go golfing with a group
Say yes to more opportunities!
Invite friends over
Spend time with family and friends!
Put your phone down
