Fit Mission

Since I realize that healthy is very important, so I want to share with your guys my mission with my friends. Starting from this semester (sem4), we have a big mission which is fit mission or I called it as ‘MisiK’. Although we have too much assignment and task to be done, we have to divide our time wisely to at least have time to exercise. We think that 24-hour in a day; we should not fill our day with nonstop doing the assignment and tasks without having an exercise such as jogging and walking in every evening at least 30 minutes. For me, since this semester we have too much works to do, we are much stress to face that kind of work. So it is not wrong if we are going for jogging to release our stress. Other than that, we can produce sweat in order to get health. When we have health body, automatically we have an active brain to do the assignment.

Okay... I think I write too much. Back to our mission, what we do is in every evening, we are going for jogging for an hour. But it is not every day actually because sometimes we are very tired after finished the class. In order to achieve our mission, we have to bear in mind that healthy is very important to prevent from any disease because we do not know when we will have the disease. I know it is very quiet difficult to us for having time to exercise but exercise can lead us to get good healthy.

So tired I write this…. I know this story is too boring but I want to share with you guys that I and my friends do in order to have a healthy body and release stress.

Since you guys seem very excited read this story, you must be wondering on how we conduct our mission.

  

The pictures below showed that my friends and I during #MisiK

How to Stay Healthy

1. Maintain a Healthy Weight

Keeping your weight in check is often easier said than done, but a few simple tips can help. First off, if you’re overweight, focus initially on not gaining any more weight. Then, when you’re ready, try to take off some extra pounds for an even greater health boost. To see where you fall on the weight range, click here.

  Tips

Integrate physical activity and movement into your life.

• Eat a diet rich in fruits, vegetables and whole grains.
• Choose smaller portions and eat more slowly.
• Limit children’s TV and computer time.
• Encourage healthy snacking on fruits and vegetables.
• Encourage activity during free time.

 

2. Exercise Regularly

Few things are as good for you as regular physical activity. While it can be hard to find the time, it’s important to fit in at least 30 minutes of activity every day. More is even better, but any amount is better than none.

 Tips 

• Choose activities you enjoy such as walking, gardening and dancing.
• Make exercise a habit by setting aside the same time for it each day.
• Stay motivated by exercising with someone.
• Play active games with your kids regularly and go on family walks and bike rides when the weather allows.
• Encourage children to play outside and to take part in organized activities, including soccer, gymnastics and dancing.
• Walk with your kids to school in the morning.

 

Exercise is a good way to stay healthy

3. Don’t Smoke

You’ve heard it before: If you smoke, quitting is absolutely the best thing you can do for your health. Yes, it’s hard, but it’s also far from impossible.

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    4. Eat a Healthy Diet 
    Despite confusing news reports, the basics of healthy eating are actually quite straightforward. You should focus on fruits, vegetables and whole grains and keep red meat to a minimum. It’s also important to cut back on bad fats and choose healthy fats more often. Taking a multivitamin with folate every day is a great nutrition insurance policy.
    
    
    
    
     
    
    

    Tips

    • Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat vegetables as a snack.
    • Choose chicken, fish or beans instead of red meat.
    • Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined counterparts.
    • Choose dishes made with olive or canola oil, which are high in healthy fats.
    • Cut back on fast food and store-bought snacks (like cookies), which are high in bad fats.
    • Buy a 100 percent RDA multivitamin that contains folate.
    
    
    
    
    
    
     6. Protect Yourself from the Sun
    While the warm sun is certainly inviting, too much exposure to it can lead to skin cancer, including serious melanoma. Skin damage starts early in childhood, so it’s especially important to protect children.
    
    
    
    
    
    
    
    
    

      Tips

    • Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours). It’s the best way to protect you.
    • Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
    • Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
    • Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
    • Set a good example for children by also protecting yourself with clothing, shade and sunscreen.
    
    
    
    
    
    
    
    
    For more information, you can directly click this link
     https://siteman.wustl.edu/prevention/take-proactive-control/8-ways-to-stay-healthy-and-prevent-cancer/