KMU1013 Helping Relationship

VOL. 001 E-MAGAZINE JANUARY 2023

KMU 1013
HELPING RELATIONSHIP

HEALTHY LIFESTYLE

Speak Healthy To Me

What is Healthy Lifestyle? | How to Maintain a Healthy

Lifestyle? | Tips for Healthy Lifestyle | 6 Exercises for

Incredible Health | The Effects of a Healthy Lifestyle

Team Members of Group 11

Cyprian Corgedo Lim Mei Xin
Electrical & Electronic
Computational Science

Engineering 01136697762
01117663457

Vivien Fo Ming

Civil Engineering

0178431367 Leader

Cindy Lai Chang Xin Chua Pei Jie
Electrical & Electronic
Electrical & Electronic Engineering

Engineering 0138097041
0109720186

Lecturer
Dr. Salmah bt Mohamad Yusoff

1

TABLE OF

CONTENTS

03 What is Healthy Lifestyle

05 How To Maintain A

Healthy Lifestyle

07 Tips For Healthy

Lifestyle

09 6 Exercises For

Incredible Health

11 The Effect Of A Healthy

Lifestyle

2

W HEALTHY I
H
A S
T LIFESTYLE

A WAY OF LIVING TO
MAINTAIN PHYSICAL,
MENTAL, AND SOCIAL

WELL-BEING NOT
MERELY THE ABSENCE

OF DISEASE.
THIS MAGAZINE AIMS TO
PROVIDE READERS WITH

A BETTER
UNDERSTANDING OF
HEALTHY LIFESTYLE.

3

Based on Malaysian Food
Barometer (MFB)
survey



MALAYSIAN

FOOD
CULTURE

Non Malay Malay Indian Chinese sample of 2000 people
Bumiputra
4

HOW TO MAINTAIN A HEALTHY LIFESTYLE

Measure and Reduce
Watch Your Screen Time
Weight
2
1

Surround Take
yourself with Multivitamin
positive energy Supplements

3 4

Avoid Have regular
harmful use check-ups
of alcohol

5

5

Keeping track of your body weight on a daily or weekly basis
will help you see what you’re losing and/or what you’re
gaining. This action can prevent from being overweight or

1 having obesity that might affect your risk for serious health
conditions

By reducing screen time, you allow your brain to slow down

2 and focus on tasks without distraction. Over time, this increases
your ability to focus as well as regulate emotions and helps you
organize thoughts and tasks.

In order to have a sound mental and emotional state, you must
surround yourself with positive energy. Surround yourself with

3 encouraging people that will provide you with constructive
criticism every once in a while to help you improve.

To make sure you have sufficient levels of nutrients, taking a

4 daily multivitamin supplement is a good idea, especially when
you do not have a variety of vegetables and fruits at home

There is no safe level for drinking alcohol. The more you drink,

5 the higher your risk of serious health problems, including
hypertension, stroke and cancers, including breast cancer.

Regular health check-ups can identify any early signs of health
issues. Finding problems early means that your chances for
effective treatment are increased.

6

Eat a Balanced Diet

Make your meals more interesting. Eat a variety of foods that includes vegetables,

fruits, nuts, whole grains, seeds, and legumes. For example, aim for at least five

servings (400 grams) of fruits and vegetables every day, preferably fresh and seasonal.

Reduce your intake of salt. You should not consume more than 1 gram (or 1 teaspoon)

of salt every day. When cooking your meal, add less salt, limit the quantity of high

sodium condiments like soy sauce you add to your foods, and avoid salty snacks.

Reducing your salt intake can reduce your chances of developing high blood pressure.

Reduce your sugar consumption. Limit your sugar
Tips
consumption to 50 grams per day or around 12

teaspoons. This can be accomplished by eliminating
Healthy
snacks, candy, and sweetened beverages such as milk

tea and sodas. Reduced sugar consumption can lower
It is essential to take care of O
your risk of acquiring illnesses such as diabetes,
in your lifestyle. Making healthy
heart disease, stroke, and several cancers. routine reduces your chances
diabetes, heart disease, cancer
Avoid trans fats. Artificial trans fats are unhealthy
maintaining a healthy lifestyle
man-made fats that have a direct link to heart disease
some suggestions for
and inflammation. Fats should account for no more

than 30% of your entire energy consumption. You can

prefer to choose unsaturated fats such as olive oil,

seafood, nuts, seeds, and avocados. Avoid saturated

fats such as red meat, butter, and cheese, as well as

trans fats such as baked goods and ready-to-eat

meals. Remember that you can eat less of this trans

fat but cannot consume them too often in your daily

meals.

Drink Water & Stay Hydrated

The best approach to staying hydrated is to drink water, which

has no calories, sugar, or chemicals. Drink 8 glasses of water

every day. Water is required for proper bowel function, good


muscular performance, and immunological and skin health, and

it made up 80% of your body. However, not drinking enough


water can cause various diseases such as dehydration, fatigue,

headache, dry skin, and weakened immunity.

7

Exercise Regularly

Even at least 150 minutes of activity every week, or 30 minutes of

exercise 5 days per week can give you a significant impact on your


health. Walking, running, swimming, or completing an at-home

workout are all examples to stay physically active. Apart from


that, exercise not only helps you to maintain a healthy weight, but

it also lowers your chance of risk of developing a disease caused

by a sedentary lifestyle.



Get Enough Sleep

Sleep quality and quantity and your immune system are inextricably


linked. Lack of sleep influences a person’s tendency to choose foods


richer in fat, sugar, and calories, which may result in unintended weight

For gain. Hence, for healthy

sleep, you should sleep at


Lifestyle least seven to nine hours a

night to restore and

neself to cope with the changes
practices a part of your daily strengthens your body while

of getting sick. Whether it's you are asleep. As a result,

, or even stress. However, sleep is essential for both

takes regular work. Here are
your physical and emotional

wellness.

living a healthy lifestyle.

Wash Your HandsWashing hands is also important

in our healthy lifestyle nowadays. Hand washing with soap and water

or using an alcohol-based sanitizer is also a simple way to be clean

but there is an effective technique to prevent the transmission of

illness or infection. Therefore, always remember to do this practice

before preparing or eating food, after handling waste products, after

using the toilet, and while caring for a sick person.

Manage Your Stress

There are some effective activities to relieve stress such as
8
taking a nap, painting, walking outside, watching a funny movie,

listening to music, soaking in a bubble bath, or playing with

pets. You also can talk or hang out with your friends and family

members is a powerful approach to overcoming bad thinking.

Talking or sharing with trusted people about how you’re feeling

can release tension and experience rapid stress relief.

6 EXERCISES FOR
INCREDIBLE HEALTH


Even only 15 minutes a day (or 90 minutes a week) of exercise can have

a significant impact in your health and longevity.



A wide range of exercises should be included in any complete workout

regimen. However, by performing these 6 EXERCISES ,

you can maintain your health while also making your workouts
enjoyable and fruitful.

INTERVAL01TRAINING

With interval training, you alternate bursts of
high-intensity exercise with precisely
scheduled rest periods rather than merely
walking consistently for an hour. You can
achieve your target weight more quickly and
reap much greater benefits.

AEROBIC0E2XERCISE

Exercises like jogging, quick walking, and
elliptical use are all considered to be aerobic
exercise, or "cardio." These activities improve
your heart's ability to pump blood, boost your
immune system, raise endorphins (which serve

as a natural painkillers), and increase the
amount of oxygen in your blood.

9

SUPRA-0A3EROBICS

At gym, we use a technique called high-intensity
interval training (HIIT), which is similar to interval
training but focused on increasing capacity rather
than endurance. The goal was to reach your
maximum output during the first set and then rest.
For the second set, you used a little lower

STRENGT0H4TRAININGintensity but only rested for a very brief time.

Bone mass has been proven to grow with strength

training. Strength training is among the finest activities for

prostate health and supports men's testosterone

production. You must perform the exercise with enough

repetitions to exhaust your muscles. Avoid working out

the same muscle areas every day. Instead, let each muscle

CORE EX05
ERCISES group to rest for at least two days.

Your core muscles are located in the back,

abdomen, and pelvis. By strengthening these

muscles, you can protect your spine, improve your

balance and stability, and lower your risk of injury,

among other health advantages. Exercises that

assist develop your core muscles include Pilates, STRE0T6CHING
yoga, crunches, and stand-up paddle boarding.

Maintaining flexibility is crucial for injury prevention.
Yoga is a fantastic form of physical activity for
keeping your flexibility. Additionally, there is

"dynamic stretching," which uses some of the same
activities as static stretching but with more athletic
movement, such as shoulder swings, hip circles, and

half-squats, to activate muscles.

10

THE EFFECTS OF A 03. IMPROVE OUR MOODS
HEALTHY
LIFESTLYLE Improvements in mental health and
mood are some of the most notable
Oftentimes it might seem difficult to advantages of leading a healthy
maintain a healthy lifestyle, but it doesn't lifestyle. Physical therapies often fail
have to be as difficult or time-consuming in the absence of good mental
as we would imagine. We can take health, thus it's important to
charge of our lives, live longer lives, maintain good mental health.
improve our moods, and even spend less
money by emphasizing tiny and Exercise and other aspects of a
adaptable adjustments. healthy lifestyle have been shown to
raise our levels of mood-enhancing
The following are some benefits of living chemicals like serotonin and
healthily: dopamine.

01. TAKE CHARGE OF OUR LIVES A healthy lifestyle will also
enhance our general physical
One of the finest ways we may and emotional well-being in a
regain control over our lives is by plethora of ways, in in addition
putting healthy lifestyle initiatives to decreasing our risk of
into practise. We convince ourselves preventable diseases. This is
that we care about what happens to the enjoyable stage, where we
us by intentionally making daily get to reap the rewards of all
decisions that improve our our efforts.
wellbeing!
It is impossible to overstate how 04. SPEND LESS MONEY
important this is.
A healthy lifestyle might sometimes
02. LIVE A LONGER LIFE lifestyle appear pricey. A whole food plant-
Adopting healthy based diet is nearly always less
expensive than purchasing animal
behaviours lowers your chance of products. Reduced use of meat,
dairy, and other processed foods
contracting diseases that can be offers amazing health advantages,
and whole foods like fruits,
prevented and empowers your body vegetables, and grains are
frequently less expensive than meat
to combat the effects of ageing. and fish. A significant amount of
money may be saved by giving up
Even while genes are frequently expensive vices like consuming
alcohol and smoking.
linked to life expectancy, in reality, it

primarily depends on us and the

decisions we make.

Harvard University claims:

"Genes only contribute for 20% to

25% of the reasons why people live

to be 75 years old throughout the

first 75 years of life, making them a

very minor factor in longevity. The

most important things are to quit

smoking, eat well, exercise

frequently, and drink in moderation.

11

05. BOOST ENERGY
An unhealthy lifestyle may be
indicated by low energy levels.
It's possible that our food does
not give us wholesome, slow-
release energy, or that alcohol
and smoke are depleting our
reserves of energy. A new
morning routine, a different
meal, quitting smoking or
drinking, making time for
healthy sexual habits, and
modifying our daily routines are
all important ways to increase
energy.
Adding overnight oats to your
daily routine is one simple
modification that may have a
big impact. It can be filled with
nutritious nuts, seeds, and fruits,
and it gives you a reason to get
out of bed in the morning.

Overall, avoiding dangerous items
and behaviours including smoking,
drinking alcohol, and using drugs is
important for lowering high-risk
behaviours. One of the best
strategies for lowering our risk of
avoidable illnesses is eating a plant-
based diet and engaging in 30
minutes of daily activity.

The most important thing to
remember is that your road to a
healthy way of life is unique to you,
so take it at your own speed, make
flexible, attainable objectives for
yourself, and don't forget to have fun!

12

References

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the-right-genes-plus-a-healthy-lifestyle-201201114092

Shaikh. Dr. J. (2021, August 16). What Are 10 Tips for a Healthy

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https://www.medicinenet.com/what_are_10_tips_for_a_healthy_li

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