Components of a Healthy Lifestyle

Exercise

Adult Recommendations (CDC,2022):

Children Recommendations (CDC,2022):

Benefits (CDC, 2022):

Types of Exercise:

Ways to Exercise:

Resistance and Cardiorespiratory

Go for a walk

Zumba

Weightlifting

150 Minutes of moderate-intensity physical activity

2 Days of Strength Training

60 Minutes each day

3 Days of Strength Training

3 Days of Bone Strengthening (Running, Jumping)

Weight Management

Reduce Health Risks

Strengthen Bones and Muscles

Increase chances of living longer

Diet

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Example Meals (Roskelly, 2020):

Portion Recommendations

Portion_Size_Guide--using_your_hand

13 Essential Vitamins

A, C, D, E, K, thiamine, riboflavin, niacin, pantothenic acid, pyridine, biotin, folate, and cobalamin

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.

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

Relaxation

Benefits (Ryu, 2018):

Decreases Heart Rate

Relaxes Muscles

Improves Coping Abilities

Ways to Relax:

Read a book

Watch a movie

Hobbies

Go get a massage

Breathing Exercises

Find Something YOU Enjoy!

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)

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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