HOW TO STAY HEALTHY!!!

Key words: health/y, diet, nutrient, weight, BMI, active, anaerobic, aerobic, growth, immune, sport gear, lifestyle, carbohydrates, lipids, proteins.

In order to stay healthy, you need to have a balanced diet, be physically active and make healthy lifestyle choices as doing sports and eat correctly.

DIET: PYRAMID OF FOOD

A food pyramid helps you to create a balanced diet. To respect the pyramid of food the proportions of each nutrient will be:

50 % of carbohydrates

30 % of Lipids (fat and oil)

15% of proteins

5% of Mineral Salts and vitamins, also water!!!

BODY MASS INDEX

Healthy weight depends on age, height and body type. The Body Mass Index(BMI) is a reliable indicator of excess weight.

Classification / BMI Category (kg/m2) / Risk of developing health problems
Underweight / < 18.5 / Increased
Normal Weight / 18.5 - 24.9 / Least
Overweight / 25.0 - 29.9 / Increased
Obese class I / 30.0 - 34.9 / High
Obese class II / 35.0 - 39.9 / Very high
Obese class III / >= 40.0 / Extremely high

See more in:

In this address we can calculate the BMI!!! Let´s do it!

http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html

The exercise pyramid

If you know some things about the healthy habits you should not forget some rules about hygiene, health and exercising as:

1.  Try to be active like the young people at the bottom of the pyramid.

1st Do 60 minutes of moderate physical activity everyday!

2nd Gym keeps you flexible and strong. Do it twice a week.

3rd Don´t spend so much time being inactive: avoid staying in front of the TV or the computer more than 2 hours every day.

Sedentary activities

Gym, stretching and toning exercise

Anaerobic exercises

Aerobic exercises

2. Use protection! Wear a helmet riding bike, a scooter or a skateboard, even when you practice skiing. Wear a seatbelt in the car.

3. Use sunscreen regularly even when it´s cloudy.

4. Stay hydrated. Drink plenty of water, especially when exercising. Avoid sugared drinks.

5. Get plenty of sleep. Too little sleep can affect your growth and your immune system. While you are sleeping the nervous system segregates the Growth Hormone (GH), mainly in the night.

6. Brush your teeth regularly and visit your dentist.

7. Take a shower after doing sports. Change diary the sport gear, socks, t-shirt, slips…Use snickers or sport shoes…