A Healthy Balance

Exercise7%

37%

53%

3%

How often do people exercise 1-2 times a week 3-4 times a week5 or more times a week never

This is a graph from a survey I took asking people how many times a week they exercise. It’s really good to see that only a small percent of people said that they never exercise

Where can you exerciseSaying that you have no where to exercise is a really bad excuse to not do it. Here is a list of a few good places to exercise that you can find locally.

• The pool. Swimming is a really good way to exercise because it uses all your different muscles.

• Park. Going to the park is a really cheap and easy way of keeping fit. Doing a couple of laps around the oval or a jog through the park is really good. It’s also a reason to be outside and get some fresh air.

• If your willing to put in a little bit of money a gym is another place that you can exercise. At the gym you can find a range of different things that work on different muscles in your body.

• And don’t forget that your home is a great place to work out. Push up and sit ups are a good way to work on strength and if you want to you can jump online and by yourself your own treadmill. You can also get weights from all different places and they are something you can easily do in your back yard.

• Swimming

• Running

• Weights.

• Team sports

Ways to exercise

Eating HealthyEating Healthy is probably the first step that you need to take when you are trying to turn your life into a healthy one. You can do all the exercise you want but if you come home and eat a whole lot of junk food then all that exercising was a big waste of time.

Try having a fruit bowl in your kitchen. Then when you get home from school grab an apple or a banana instead of getting a chocolate from the pantry.

Start slowly cutting down on the amount of junk food that you buy and replace it with healthy snacks.

If you don’t have time to cook a healthy dinner do not go out and by some take away like McDonalds. Try cooking a big batch of food when you have a night off and put it in the freezer. That way if your ever stuck for time and your thinking of just grabbing some KFC grab it out of the freezer and heat it up.

Fact: There are 22 chemicals in McDonalds chips

1. Apricots 17. Garlic2. Avocados 18. Quinoa3. Raspberries 19. Wheat Germ4. Cantaloupe 20. Lentils

5. Cranberry juice 21. Peanuts6. Tomato 22. Pinto Beans7. Raisins 23. Yogurt8. Figs 24 . Skim Milk9. Lemons and limes 25. Shell Fish like clams and mussels10. Onions 26. Salmon11. Artichokes 27. Crab12. Ginger Broccoli13. Spinach14. Bok Choy15. Squash16. Arugula

http://www.bellybytes.com/articles/29foods.shtml

Top 27 Healthiest foods

WaterWater is the most important nutrient for your body. You can only last a couple of days without drinking water before you die. Water is what transports nutrients throughout our body and it also carries our waste out of our bodies.The recommended amount of water you should drink each day is 4-5L a day. But you need to adjust the amount of water you drink depending on if your doing physical activity and how hot the weather is.Our bodies are made up of approximately 60-70% water. This is a graph from a survey I took asking high school aged students how much water they drink per day.

31%

38%

31%

How much water do you drink per day?

1-2 glasses of water3-4 glasses of water5-6 glasses of water

• It’s really good for your skin. Water removes all of the toxins that can build up in your skin and keeps your skin hydrated.

• It’s good for your heart. Water keeps your blood thinner and that means that it’s easier for your heart to pump the blood around your body. That means that your heart doesn’t have to work as hard so it will last longer.

• It also prevents a build up of toxins. Water flushes all of the toxins out of your body. Getting rid of all this stuff helps your body function more effectively and you’ll feel a lot better.

Why is water so good for you?Water is really important for your body and here are a few reasons why.

Sleep

16%

53%

31%

How much sleep do you get?

5-6 hours 7-8 hours 9-10 hours

Besides eating and breathing sleep is the most important form of recovery. An average person will spend around 33% of their lives asleep.Each night babies need 15 hours sleep, kids in primary school need 9-13 hors sleep, teenagers need 8-10 hours sleep and adults need7-8 hours sleep.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast Porridge and a glass of milk

Toast with spreads (not nuttela or peanut butter) juice

special K with strawberries cut on topjuice

Weet-bix with honeyGlass of milk

Toast with a spread that is not nuttela or peanut butter milk

Porridge with cut up fruitjuice

Scrambled eggsmilk

Recess Apple and banana

Mandarin and muffin

Kiwi fruit and muesli bar

Orange and apple

Banana and muffin

Lunch Sandwich with lettuce, tomato, carrot, chicken (use cape seed bread)

Whole meal roleHam, lettuce,Carrot and cucumber

Salad Whole meal role turkey, spinach, tomato, carrot, cucumber

Buy something healthy from canteen

Melted cheese and tomato sandwich

Roast

Snack Biscuits with dip

Fruit salad Rice crackers

salad Fruit salad

Dinner Wraps with chicken and salad

Tacos FishSalmon

Stir fry Fried rice bolognaise Left overs

Desert Chocolate Ice cream

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Go for a 20 min jog

Work on your strength by doing three sets of 25 sit ups and 15 push ups

Take a break today

Do some Pilates. You can get DVD’s on this or you can join some glasses if you want

After school see if someone can take you down to the pool and do as many laps as you can

You would probably have your sports competitions today

Go for a 30 min jog

This is an exercise table. I’m guessing that you would do a sport so this is something that you can do on the side. Doing these exercises will keep you fit which will prevent heart diseases in the future and it will also keep your strength up. Don’t let this limit you though. If you can and you want to do more go for it. This is just a guidance but make sure you don’t do more than your body can take.

By Eloise Greenwood