PHYSICAL ACTIVITIES TO KEEP HEALTHY

How to keep yourself physically fit

8 Ways to Stay Physically and Mentally Healthy

Get Up and Move. Physical activity does more than improve your physical health.

Snack Wisely

Plan “You” Time into Your Day

Boost Your Immunity with Food

Take a Deep Breath

Practice Good Posture While Working

Prepare for a Good Night’s Sleep

Remember that you are Not Alone.

Be physically active for 30 minutes most days of the week. Break this up into three 10-minute sessions when pressed for time. Healthy movement may include walking, sports, dancing, yoga, running or other activities you enjoy. Eat a well-balanced, low-fat diet with lots of fruits, vegetables and whole grains.

 

10 points;

  • Healthy eating and drinking.
  • Giving up smoking.
  • Get plenty of fresh air.
  • Keeping physically active.
  • Be socially active.
  • Drink plenty of water.
  • Keeping your brain active.
  • Have regular health checks.
  • eating plan
    plan good food for health

Physical activities that build endurance include:

  • Brisk walking or jogging.
  • Yard work (mowing, raking)
  • Dancing.
  • Swimming.
  • Biking.
  • Climbing stairs or hills.
  • Playing tennis or basketball.
  • The top secret of being physically fit is adopting a healthy lifestyle. A healthy lifestyle includes regular exercise, a healthy diet, taking good care of self, healthy sleep habits, and having a physically active daily routine. Lifestyle is the most prevailing factor that affects one’s fitness level.

 

excer

Aerobic exercise aims to improve the body’s use of oxygen. Most aerobic exercise takes place at moderate intensity over longer periods.

An aerobic exercise session involves warming up, exercising for at least 20 minutes, and then cooling down. Aerobic exercise mostly uses large muscle groups.

Some examples of aerobic exercise include:

  • running
  • cycling
  • walking
  • swimming

Anaerobic exercise does not use oxygen for energy. People use this type of exercise to build power, strength, and muscle mass.

These exercises are high intensity activities that should last no longer than around 2 minutes before taking a short rest. Anaerobic exercises include:

Weightlifting

Sprinting

Intensive and fast skipping with a rope

Interval training

Isometrics

Any rapid burst of intense activity

 

 

The following sports are examples of ones that require agility:

Tennis

American football

Hockey

Badminton

Volleyball

Basketball

Soccer

Martial arts

Boxing

Exercise can improve a person’s mood and decrease feelings of depression, anxiety, and stress.

Regular exercise with a longer health span and a delayed onset of at least 40 chronic conditions Trusted Source.

Regular exercise promotes brain health and can help preserve a person’s cognitive function, or their ability to think.

Regular physical activity is also important in older adults because it can help slow down Trusted Source the physiological effects of aging in the brain.

 

home exercise
do at home physical fitness

 

  • See which car journeys you can replace with walking or cycling. Is driving to work necessary? If so, try parking half a mile away from the office and walking the final bit.
  • People who commute to work by public transport could try getting off their bus or train a few stops early and walking the rest of the way.
  • Consider walking up and down the stairs at your office instead of taking elevators or escalators.
  • Try to think about th
  • e amount of time spent watching television and avoid watching for extended periods. While watching television, one could try light exercises, such as stomach crunches or jumping jacks.
  • If a person enjoys video games, they could consider playing games that encourage physical activity, such as exercise routines on a Nintendo Wii.
  • Vigorous housework, gardening, and going up and down the stairs while doing chores also qualify as physical activity and can help people meet the guidelines productively.

In conclusion, physical fitness activities are crucial for maintaining optimal health and well-being. The importance of incorporating regular exercise into our daily lives cannot be overstated. From reducing the risk of chronic diseases and improving cardiovascular health to enhancing mental and emotional well-being, physical fitness activities have a multitude of benefits. By prioritizing physical fitness, individuals can improve their overall quality of life, increase their longevity, and experience a greater sense of happiness and fulfillment. It is never too late to start incorporating physical fitness activities into one’s routine, so let’s take that first step towards a healthier, happier future.

MENTAL HEALTH

MENTAL DISORDERS

Dementia

heathy being
keep yourself healthy

Stress

Anxiety Disorders.

Depression.

Bipolar Disorder.

Post-Traumatic Stress Disorder (PTSD) .

Schizophrenia.

Eating Disorders.

Disruptive behavior and dissocial disorders.

Neurodevelopmental disorders.

One in every 8 people in the world live with a mental disorder Mental disorders involve significant disturbances in thinking, emotional regulation,

or behavior

Effective prevention and treatment options exist

Most people do not have access to effective care

Anxiety disorders are characterized by excessive fear and worry and related behavioral disturbances. Symptoms are severe enough to result in significant distress or significant impairment in functioning. There are several different kinds of anxiety disorders, such as: generalized anxiety

Disorder (characterized by excessive worry),

Panic disorder (characterized by panic attacks),

Social anxiety disorder (characterized by excessive fear and worry in social situations), separation anxiety disorder (characterized by excessive fear or anxiety about separation from those individuals to whom the person has a deep emotional bond),

Dementia

Dementia is a term for several diseases that affect memory, thinking, and the ability to perform daily activities.

The illness gets worse over time. It mainly affects older people but not all people will get it as they age.

Dementia is a syndrome that can be caused by a number of diseases which over time destroy nerve cells and damage the brain, typically leading to deterioration in cognitive function (i.e. the ability to process thought) beyond what might be expected from the usual consequences of biological ageing.

Early signs and symptoms are:

  • forgetting things or recent events
  • losing or misplacing things
  • getting lost when walking or driving
  • being confused, even in familiar places
  • losing track of time
  • difficulties solving problems or making decisions
  • problems following conversations or trouble finding words
  • difficulties performing familiar tasks
  • Misjudging distances to objects visually.

Common changes in mood and behavior include:

  • feeling anxious, sad, or angry about memory loss
  • personality changes
  • inappropriate behavior
  • withdrawal from work or social activities
  • Being less interested in other people’s emotions.
  • There is no cure for dementia, but a lot can be done to support both people living with the illness and those who care for them.

Physical signs of stress

  • Difficulty breathing.
  • Panic attacks.
  • Blurred eyesight or sore eyes.
  • Sleep problems.
  • Muscle aches and headaches.
  • Chest pains and high blood pressure.
  • Indigestion or heartburn.

Insomnia; gastrointestinal upsets, such as diarrhea or constipation; dermatological disorders. Psychological symptoms include: depression

men 1

Sometimes known as stress headaches, tension headaches are known to be brought on by stress. Lasting anything from half an hour to a few hours.

Fatigue describes a state of tiredness, exhaustion or loss of energy. Fatigue is sometimes associated with medical conditions including autoimmune disease,

Feeling tired: You expend a lot of mental energy if you are nervous or worried. Research has found that mental fatigue often results in physical exhaustion.

Irritability is the excitatory ability that living organisms have to respond to changes in their environment.

Emotional symptoms: Sadness; Anxiety; Irritability; Depression. People with chronic stress may develop unhealthy behaviors,

Decreased Libido

Menstrual problems; Sexual dysfunction, such as impotence and premature ejaculation in men and loss of sexual desire in men and women; Skin and hair problems,

Anxiety is an emotion which is characterized by an unpleasant state of inner turmoil and includes feelings of dread over anticipated events.

Chronic pain or chronic pain syndrome is a type of pain that is also known by other titles such as gradual burning pain, electrical pain, throbbing pain,

Digestive or bowel problems; Headaches and chronic pain; Social isolation; Problems functioning at school or work; Poor quality of life; Suicide. Prevention.

Feeling panicked. The chemicals released into your bloodstream when you experience stress increase your heart rate, as well as the speed of your breathing…

 

Bipolar Disorder

Bipolar disorder, previously known as manic depression, is a mental disorder characterized by periods of depression and periods of abnormally elevated mood

A mental illness that causes unusual shifts in a person’s mood, energy, activity levels, and concentration. These shifts can make it difficult to carry out day-to-day tasks. There are three types of bipolar disorder.

This highly energized level of physical and mental activity and behavior is a change from your usual self and is noticeable by others.

During a depressive episode, you experience a low or depressed mood and/or loss of interest in most activities,

  • Tiredness.
  • Changes in appetite.
  • Feelings of worthlessness and hopelessness.

Many people with bipolar disorder experience both hypomanic/manic and depressive episodes. These changing mood states don’t always follow a set pattern

Mood changes in bipolar disorder can happen over a period of weeks, months and sometimes even years.

Signs and symptoms of a manic episode include:

  • Excessive happiness, hopefulness and excitement.
  • Sudden and severe changes in mood, such as going from being joyful to being angry and hostile.
  • Restlessness.
  • Rapid speech and racing thoughts.
  • Increased energy and less need for sleep.
  • Increased impulsivity and poor judgment, such as suddenly quitting your job.
  • Making grand and unattainable plans.
  • Reckless and risk-taking behavior, such as drug and alcohol misuse and having unsafe or unprotected sex.
  • Feeling like you’re unusually important, talented or powerful.
  • Psychosis — experiencing hallucinations and delusions (in the most severe manic

Signs and symptoms of depressive episodes

  • Overwhelming sadness.
  • Low energy and fatigue.
  • Lack of motivation.
  • Feelings of hopelessness or worthlessness.
  • Loss of enjoyment of things that were once pleasurable for you.
  • Difficulty concentrating and making decisions.
  • Uncontrollable crying.
  • Irritability.
  • Increased need for sleep.
  • Insomnia or excessive sleep.
  • A change in appetite, causing weight loss or gain.
  • Thoughts of death or suicide (suicidal ideation)

 Post-Traumatic Stress Disorder (PTSD) 

Post-traumatic stress disorder is a mental and behavioral disorder that develops from experiencing a traumatic event, such as sexual assault, warfare, traffic collisions, child abuse, domestic violence, or other threats on a person’s life

intense, disturbing thoughts and feelings related to their experience that last long after the traumatic event has ended. They may relive the event through flashbacks or nightmares; they may feel sadness, fear or anger; and they may feel detached

symptoms;

  • Intrusive Thoughts.
  • Avoiding Reminders of the Event. .
  • Memory Loss. .
  • Negative Thoughts about Self and the World. .
  • Self-Isolation; Feeling Distant. .
  • Anger and Irritability.
  • Reduced Interest in Favorite Activities.

Schizophrenia.mind 1

Schizophrenia is a mental disorder characterized by hallucinations, delusions, disorganized thinking and behavior, and flat or inappropriate affect. Symptoms develop gradually and typically begin during young adulthood and are never resolved

Schizophrenia isn’t curable, but it’s often treatable.

Delusions: These are false beliefs that you hold even when there’s plenty of evidence that those beliefs are wrong.

Hallucinations: You still think you can see, hear, smell, touch or taste things that don’t exist, like hearing voices.

Disorganized or incoherent speaking:

This might look like trouble staying on topic, or your thoughts might be so jumbled that people can’t understand you.

Disorganized and unusual movement

you may turn around a lot for no clear reason, or you might not move much at all.

Negative symptoms

you might stop making facial expressions, or speak with a flat, emotionless voice. Negative symptoms also include a lack of motivation,

  • Feel suspicious, paranoid or scared.
  • Not care about your hygiene and appearance.
  • Experience depression, anxiety and suicidal thoughts.
  • Use alcohol, nicotine, prescription medications or recreational drugs to try to ease your symptoms.

CAUSES;

Imbalances in chemical signals your brain uses for cell-to-cell communication.

Brain development problems before birth.

Loss of connections between different areas of your brain.

Eating disorders;

Illnesses that are associated with severe disturbances in people’s eating behaviors and related thoughts and emotions.

Anorexia nervosa

People avoid food, severely restrict food, or eat very small quantities of only certain foods.

There are two subtypes of anorexia nervosa: a “restrictive” subtype and a “binge

There are two subtypes of anorexia nervosa: a “restrictive” subtype and a “binge-purge subtype.

Restrictive

People severely limit the amount and type of food they consume.

Binge-purge

People use greatly restrict the amount and type of food .they may have binge-eating and purging episodes—eating large amounts of food in a short time followed by vomiting or using laxatives or diuretics to get rid of what was consumed.

Symptoms;

physical functioning of body

Extremely restricted eating

Extreme thinness (emaciation)

A relentless pursuit of thinness and unwillingness to maintain a normal or healthy weight

Intense fear of gaining weight

Distorted body image, a self-esteem that is heavily influenced by perceptions of body weight and shape, or a denial of the seriousness of low body weight

Swear symptoms;

Thinning of the bones (osteopenia or osteoporosis)

Mild anemia and muscle wasting and weakness

Brittle hair and nails

Dry and yellowish skin

Growth of fine hair all over the body (lanugo)

Severe constipation

Low blood pressure

Slowed breathing and pulse

Damage to the structure and function of the heart Brain damage

 

Drop in internal body temperature, causing a person to feel cold all the time

Lethargy, sluggishness, or feeling tired all the time

Infertility

Bulimia nervosa

Unusually large amounts of food and feeling a lack of control over these episodes.

Binge-eating disorder

People lose control over their eating and have reoccurring episodes of eating unusually large amounts of food.

healthy youphysical functioning of body

Symptoms include:

Eating unusually large amounts of food in a specific amount of time, such as a 2-hour period

Eating even when you’re full or not hungry

Eating fast during binge episodes

Eating until you’re uncomfortably full

Eating alone or in secret to avoid embarrassment

Feeling distressed, ashamed, or guilty about your eating

Frequently dieting, possibly without weight loss

Inappropriate behavior that interferes with the functioning and flow of the workplace.

Their responses to authority figures range from indifference to hostility. Their behavior frequently impacts those around them, including teachers, peers, and family members.

 Disruptive behaviors

Can be grouped broadly into four categories:

(1) Inattention

(2) Hyperactivity, impulsivity

(3) positionality and defiance

(4) Conduct problems and antisocial behaviors including aggression.

Some of these behaviors at low levels are normative at certain ages. However, these behaviors are considered problematic when the individual experiences impairment due to the chronic nature of the symptoms. Both typical and problematic manifestations of disruptive behaviors are discussed.

Neurodevelopmental disorder

Types of disorders that influence how the brain functions and alter neurological development, causing difficulties in social, cognitive, and emotional functioning.

Neurodevelopmental disorders are a group of mental conditions affecting the development of the nervous system, which includes the brain and spinal cord.

The treatments available for neurodevelopmental disorders include behavioral therapy, transcranial magnetic stimulation, medication, and complementary and alternative medicine (CAM).