Home > PRIME YEARS > Lifestyle > Healthy Lifestyle > Be Healthy For Life

Be Healthy For Life

Be Healthy For Life

Key to be healthy for life The key to be healthy for life is to live a healthy lifestyle which includes :

  • Eat healthy
  • Do not smoke
  • Be physically active
  • Learn to handle stress

Benefits of a healthy lifestyle

  • Improves your health status – live a longer and more healthier life
  • Reduces your risk of getting diseases such as diabetes, heart attack, stroke and high blood pressure
  • Enables you to have more stamina and energy to enjoy life.
  • Allow you to be more productive at home and at work.
  • Overall, you will look and feel better about yourself.

Eat healthy

  • Enjoy a variety of food
  • Eat on a regular basis (Three main meals -breakfast, lunch and dinner)
  • Choose daily a combination of food based on the Food Pyramid
  • Eat food low in salt, sugar and fat.

Examples of 1 serving :

Cereals, cereal products and tubers
  • 1/2 cup cooked rice (white or brown)
  • 1/2 cup soaked meehoon / mee / pasta / other noodles
  • 1/2 chapatti
  • 1/2 cup sweet potatoes / tapioca / yam
Vegetables Fruits
  • 1/2 cup cooked dark green leafy vegetables with edible stem
  • 1/2 cup cooked fruit / root vegetables
  • 1/2 medium size guava
  • 1 slice papaya / pineapple
Milk, yoghurt and cheese Fish, poultry and meat
  • 1 cup milk
  • 1 cup yoghurt
  • 1 slice cheese
  • 1 medium size chicken drumstick
  • 1 medium size ikan kembong
  • 2 matchbox size lean meat
  • 5 tablespoons anchovies

Do not Smoke Smoking increases the risk, up to 10 times of getting 40 serious diseases such as lung cancer, emphysema, heart diseases and stroke. Smoking can affect almost every organ and tissue of your body. Cigarette smoke contain 4,000 chemicals of which 200 are toxic and 63 of them are carcinogenic (can cause cancer). Be Healthy! Learn the right methods to quit smoking :

  • Set a date to quit
  • Be confident
  • Make reminder notes
  •  “I am not a smoker”
  • Always think positively
  • Get support
  • Overcome the urge to smoke
  • Use Nicotine Replacement Therapy

Practise 10 D’s to quit smoking

  • Delay
  • Drink lots of water
  • Deep breathing
  • Do something
  • Don’t go to places where people smoke
  • Do chew something
  • Do wash your hands often
  • Do take baths frequently
  • Do stretching exercises
  • Do recite prayers

Click here to read more.. Be physically active Physical activity involves all movements of your body, which uses energy in your daily life such as work, recreation, exercise and sports. Physical inactivity or lack of exercise can lead to obesity and increases the risk of getting diseases such as heart diseases, high blood pressure, diabetes and arthritis. Be physically active

  • Put together at least 30 minutes of light to moderate physical activity each day, not less than 10 minutes each time.
  • Choose a physical activity that suits you

Examples of daily physical activities :

60 minutes daily
30 minutes daily
  • Light walking
  • Stretching
  • Light gardening
  • Brisk walking
  • Biking
  • Swimming
  • Dancing
  • Skipping
  • Aerobics
  • Jogging
  • Step up bench

Exercise for a healthy heart. Follow the FITT guide.

F Frequency 3 – 5 times a week
I Intensity (Effort) Until you sweat and breathe deeply without any effort. You can still talk but not sing during activity.
T Time At least 20 minutes each session (not including warm-up and cool down sessions)
T Type Aerobics, playing games e.g. soccer, netball, badminton, skipping, cycling

  Learn to handle stress Anger is a major emotional problem due to stress. All of us experience stress – at home, school or work. Stress, when it is too much, goes on for too long and if you are unable to cope, will lead to anger. Practise these when you are angry :

  • Know that you are angry …”Say: I am angry now!”
  • Try to cool down and stay calm … count to ten, say a prayer, take a deep breath …”Say: I have to calm down. Cool it. Take it easy”
  • Find out why you are angry. Identify the problem
  • Make an effort to listen to the other person
  • Do not say things to hurt or punish the other person
  • Leave the place if you feel you are losing your temper
  • Talk to a confidante if you cannot handle it anymore
  • Learn to forgive and accept that people do make mistakes

Ways to make you less likely to be angry :

  • Think positively
  • Do not blame others or circumstances when things go wrong
  • Learn to like yourself
  • Learn to relax
  • Have hobbies
  • Make time for family, work and leisure
  • Have enough sleep
  • Have someone to talk to
  • Learn to be assertive
  • Set realistic goals for yourself

Click here  to read more. Click here to evaluate your health risk!!!

Last Reviewed : 10 Mei 2012
Source : Health Education Division Phamplet
Reviewer : Wong Swee Fong