1st Periodical

WEUGHT MANAGEMENT

*Healthy weight is a long term approach to a healthy lifestyle that prevents the occurrence of diseases by maintaining the body weight at a healthy level. Managing one’s weight is one factor in preventing chronic disease like diabetes, obesity, hypertension, and cardiovascular problems.

*Knowing what your body needs is important to weight management as well as learning to control your eating, overeating and undereating (wrong diet)

Methods of Weight Management

*Many young people choose to live their own lifestyle without realizing that this creates an impact on their lives. The desirable weight vary in men and women. Take note of the following:

Men – 106 pounds for first 5 ft. tall plus 6 pounds for each additional inch

Women – 100 pounds for first 5 ft. tall 5 pounds for each additional inch

*In medical clinics, tests can be given to determine a person’s body composition which means measuring one’s body mass index (BMI) or fats in the body. Overweight teens get high cholesterol and high blood pressure.

Methods to help a person manage his/her weight.

- Take a high protein breakfast, Protein is better that carbohydrates and fats. You can prepare poached egg, wheat bread, and cottage cheese with fruit

- Use a smaller plate to help you consume a smaller portions that eventually lead to a consumption of fewer calories.

- Take more soup. Soup ingestion compared to solid foods decreases the amount of energy intake of a meal.

- Eat more vegetables in your meal because it increase satisfaction and decreases hunger due to high water content and fiber content.

- Foods with fiber delay gastric emptying which may cause an extended feeling of fullness.

- Exercise regularly. Walk or do similar exercise at least 30 minutes a day.

Building Strong Muscles and Bones

*The body needs two important nutrients: Calcium and Vitamin D. Our body continually removes and replaces calcium in our bones to re model them.

Calcium - is the mineral that strengthens bones and teeth

Vitamin D - helps the body absorb calcium while improving bone growth.

*Exercise strengthen bones and muscle and improve balance, coordination, and flexibility. Weight bearing exercises cause new bone tissues to form and makes bones and muscles stronger.

Muscles and bones are made stronger by doing the following:

- Weight bearing exercise

- Sunshine

- Eating the right food

- Drinking milk and eating yogurt

- Eating salmon and mixed nuts

Examples of Strength Exercises

- Sit –Up/Crunches

- Push-Ups

- Pull-Ups

- Bicep Curls

*Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

Walking for Fitness

Walking - is a weight bearing exercise most weight bearing activities are done by your feet. Your bones and muscles work against gravity to keep you upright. There are two types of weight bearing exercises: high impact and low impact. High-impact includes brisk walking. Brisk walking every day for 30 minutes to burn 125 to 150 calories. Walking for 30 minutes covers a distance of 22 2.5 km. 100 steps per minute would be ideal for a brisk walk.

Proper walking

- Opposite leg and arm should swing together

- Relax your shoulder, don't round forward

- Feet are facing forward not sideward or duck walk

- Don't extend your leg too much

- Gentle heel placing

Benefits of brisk walking:

1. Maintain a healthy weight

2. Prevents diseases

3. Strengthen bones and muscles

4. Improves your mood,

5. Improves balance and coordination

*Walking is an excellent and healthy way to get fit and lose weight specially when combined with strength training workouts.

Running for Fitness

*Running, like walking, keeps you in shape and helps you lose weight. Running improves the ability or your heart to pump blood and improves the muscles ' ability to utilize oxygen. It is the most effective activity for cardio vascular fitness which increases your cardiorespiratory capacity. It is an appealing exercise because it doesn't cost a lot and you can choose to run at a time that is convenient to you. It requires very simple equipment like an appropriate pair of running shoes and water bottle to keep you hydrated.

Benefits of brisk running:

1. Maintain a healthy weight

2. Prevents diseases

3. Strengthen bones and muscles

4. Improves your mood,

5. Improves balance and coordination

6. Improves cardiovascular fitness

7. Burns fats