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How do stay healthy in your daily life? - Coggle Diagram
How do stay healthy in your daily life?
Doing exercise regularly
Jogging
Jogging for at least doing 30 minutes every morning once a week. The benefits of jogging include lowering blood pressure, improving bone health, losing weight, reducing stress.
Cycling
Cycling at least for 30-60 minutes every 3-5 times a week. The benefits of cycling include muscle strength, cardiovascular health, weight management
Aerobics
Aerobics exercise is done for 30 minutes to 1 hour 2-3 times a week. The benefits of aeorbics include increase stamina, lose weight, heart and vascular health
Walking
walk at least 7,000 steps every day. The benefits of walking include helps you burn calories, it helps joint paint, walking is great for your heart
Implement a healthy sleep pattern. The benefits are maintaining the mood, physical health, brain performance
Children under 1 year old: 12-16 hours daily
Children aged 1-2 years: 11-14 hours daily
Children aged 3-6 years: 11-13 hours daily, including naps
Children aged 6-12 years: 10 hours daily
Children 12-18 years old: 8-9 hours daily
18-40 years old: adults need 7-8 hours of sleep every day.
Drink enough water, at least 8 glasses a day. The benefits are aids digestion, maintains body temperature, prevents dehydration
Eat a nutritionally balanced diet. The benefits are reduces the risk of cancer, prevents malnutrition, helps children grow, including bone and tooth growth
healthy 4 perfect 5
Vegetables (carrots, spinach, broccoli, kale, lettuce, bitter gourd, etc.)
meat (chicken breast, fish meat, beef, pork, etc.)
carbohydrates (rice, bread, cassava, wheat, sweet potatoes, potatoes, etc.)
fruits (apple, dragon fruit, banana, pear, pineapple, watermelon, melon, etc.)
milk