According to the World Health Organization, only one in ten people exercise regularly and a majority do not follow a healthy diet. The main culprit is our penchant for junk food as can be seen from the popularity of fast food chains and other western eateries. even local foods such as fried noodles, friend rice and snacks and savories are laden with fat and calories. Thus, consuming this type of food on a daily basis can contribute to weight gain. Overweight and obese people suffer from many health complications such as diabetes, high blood pressure, high cholesterol and even cancer.
Hence, the emphasis on healthy lifestyle should start at a young age. Parents must urge their children to eat more vegetables, fruits, juices, wholemeal and wholegrain foods. Many parents, due to time constraint, usually find the easy way out by cooking two-minute noodles or heading towards the nearest fast food joint for quick meal. They do not realize however that sets the stage for an unhealthy lfestyle for their children who quickly become addicted to such foods. Thus, parents can counter this problem by cooking or preparing meals that do not take up time such as cheese sandwiches, soup, stir friend vegetables or buy pre-packed meals from supermarkets which can be warmed up in the microwave oven.
Dining out usually involves eating heavily and unhealthily. Most of us are prone to ordering deep fried food and oily dishes as opposed to steamed or baked food. Thus, though eating out is unavoidable, parents of children and adults as a hole should order fresh food and foods that are nutritious and not laden with oil, fat or sugar. Once a pattern of healthy eating is established, it would be easier to carry through such a lifestyle and for the children to follow suit.
School canteens must be urged to sell only highly nutritious food and drinks. Vending machines that sell soft drinks and drinks that are spiked with sugar should be banned. Hence, school going children would be exposed to healthy eating form young.
Daily exercise is vital. In fact, schools should implement Physical education on a daily basis rather than twice weekly. Only the minority are actively involved in sports. Most students are sedentary and prefer to concentrate on their studies as they consider indulging in physical activities a waste of time. By enforcing regular exercise daily, these students would be exposed to the importance and benefits of exercise.
Many parents and adults do not allocate time for physical activity. A large number of them work long hours and return home late thereby depriving themselves of the benefits of exercise. Parents must lead an exemplary life which can benefit their children by increasing awareness on the health benefits of exercising regularly. Bringing their children for walks in the morning or evening is a good start to achieve this goal. They should become members of clubs which have swimming pools and gym facilities. During the weekend, the family can strengthen their bond by adjourning to clubs for exercise and a healthy meal after that.
In short, leading a healthy lifestyle is a conscious decision. One can ignore that and lead a life that exposes one to many healthy hazards. it is important to recognize that a healthy living ensures a longer life span as well as a life free of disease and complications.
Ways To Lead Healthy Lifestyle
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One way to lead a healthy lifestyle is by doing exercise regularly. When do an exercise, our body will be fresh. The example of exercise that we can do is by jogging. To get a healthy lifestyle, we need to jog at lease thirty to sixty minutes every three times a week (Miksak, 2008). Jogging can increase our metabolism and burns some calories, so that loss weight can be attainable. Beside that, by trying to jog each day, speed walking the next, or hitting up at the local gym and see what fun classes are offered, perhaps a comforting yoga class or an intense cycle class can also increase our metabolism and burns some calories (Miksak, 2008). Other than that, by leading a good stamina it can develop our capability to work throughout the day and the same can help to lead an eneretic life. Besides jogging, we can swim at lake, sea, river or pool as the cause of water is the same. Beside that, swimming is suitable for everyone especially who are obese, pregnent, and people with leg or lower back problems.
Another ways, we also must taking a good eating habit in our daily life such as taking a balance diet and drinking water at least eight glass per days. By taking a balanced diet, we can decrease some of risk of our health like heart attack and stroke (Miksak, 2008). The example of healthy balanced diet are consisted of food high in lean protein, like fish, chicken, eggs beans and dairy products. Fats, carbohydrates, vitamins, and mineral such as calcium, iron, and potassium are also significant to our balanced diet (Miksak, 2008). According to Miksak (2008), Avacados are also good for our skin and hair. Other than that, by eating extra virgin omega 3 fatty can also produce a healthy fats which is can foundd in fish like salmon. Futhermore, by drinking more water, it can reduce toxin and excess bloating (Homan, 2010). Besides that, water will make our body always hydrate to work more effectively (Homan, 2010). By drinking water regularly, nutrients and oxygen can be transfer into cells and can regulate our body temperature.
The other way to lead us to a healthy lifestyle is by getting enough sleep. According to Miksak (2008), as normal human beings, we must sleep at least eight hours per day. Sleeping is one of the important aspects to lead us to get a healthy lifestyle (Miksak, 2008).
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By getting enough sleep, it can improve one’s aptitude to concentrate on learning and memory in addition to decrease bad temper an anxiety (Dyer, 2008). According to Dyer (2008), by getting enough sleep has been shown to increase one’s ability to fight off diseases, improve our cardiovascular health and improve mood. This is because it can rest our mind, so that we can do our job wisely and we will get more energy to the next day. According to Meinihger (2009), we need to get proper amount of sleep every night to wake up refreshed and energetic. Not getting enough sleep frequently can cause high blood pressure, pro decision-making, low energy, depression to weight gain. We need to make sure that we sleep at least eight hours per day, most of us have a propensity to compromise on our sleep in order to work or have fun (Messruther, 2009). If we do not take enough sleep we can easily get diseases. For example, migraine. It happens because lack of rest and sleep, so that our brain cannot function very well.
By doing exercise everyday, taking a balanced diet and having enough sleep, we can lead us to a healthy lifestyle. Unfortunately, only a minority in our society that had been followed the instruction. From time to time, many of Malaysian getting various of diseases because they do not practise a healthy lifestyle. In general as Malaysian citizens, we must greeting each other to make people surrounding aware of the inportance to lead a healthy lifestyle. Besides that, our government must be alert about this entire problem. It may be solved by doing the campaigns, so that it can help many people to know and be more alert about all these kinds of problems.