HEALTHY AND SUSTAINABLE LIFESTYLE

JOBI
 HEALTHY LIFESTYLE
▪ Lifestyle – Way or style of living
▪ Healthy Lifestyle – Way of living which lowers the risk of
being seriously ill or dying early
▪ Contributors:
▪ Food
▪ Physical Exercise
▪ Preventive Health care
▪ Work
▪ Relationship with Environment
▪ Social Activity
 LIFESTYLE DISEASE
▪ Caused by:
▪ Changes in lifestyle
▪ Controllable factors:
▪ Habits and behaviour
▪ Poor eating habits
▪ Inactivity
▪ Smoking
▪ Uncontrollable factors:
▪ Age
▪ Gender
▪ Hereditary
 CURRENT SCENARIO
▪ Struck at home
▪ Less Movement
▪ Sedentary Lifestyle
▪ Easy access to junk and processed foods
PILLARS OF HEALTHY LIFESTYLE
Nutrition

Exercise
Healthy Sleep

Lifestyle

Stress
Management
 EXERCISE
▪ Aerobic
▪ Cardiovascular conditioning
▪ Strength Training
▪ Weight or resistance training
▪ Balance and Stability
▪ Balance: Ability to control without movement against gravity
▪ Stability: Ability to control your body during movement
▪ Flexibility and Mobility
▪ Flexibility: Ability of muscle groups to lengthen through a range of
motion
▪ Mobility: Ability of joint to move actively through the range of
motion
 MOBILITY
▪ Be able to move better,  
▪ ROM
▪ Using the right muscle to support
▪ Body gets work done by Compensating
▪ Example : A door is not open for many days what happens
DISADVANTAGE OF SITTING ALL DAY

▪ Be able to move better,  

▪ ROM
▪ Using the right muscle to support
▪ Body gets work done by Compensating
▪ Example : A door is not open for many days what happens
 SOLUTION
▪ Try to move at least every 30 mins
▪ Do simple Mobility Routine
▪ Improve your core strength by doing simple core work
▪ Use your glutes to avoid lower back pain
STRENGTH TRAINING BENEFITS
▪ Increased Muscle Mass
▪ Stronger Bones
▪ Reduce Osteoporosis
▪ Joint Flexibility
▪ Weight Control
▪ Increase metabolism
▪ Better Body Mechanics
▪ Balance, Coordination and Posture
▪ Boost energy levels and improves mood
▪ Improves sleep quality
 WEIGHT REDUCTION THROUGH
CARDIO VS STRENGTH TRAINING
Cardio Strength Training
Loose Weight Loose Fat
Decreases Metabolism Increases Metabolism
Overdoing can cause damage to joint Build up muscle
health
More body fat Less body fat
Decreased Strength Increased Strength
Early ageing Delayed ageing
Skinny Fat Leaner and Stronger
Decreased energy levels Increased energy levels
STRENGTH TRAINING FOR WOMEN
▪ Become physically strong
▪ Better body decomposition
▪ Loose body fat quickly
▪ Gain strength
▪ Burn Calories all day long
▪ Strengthens bones not just muscles
▪ Happiest, healthiest stronger version of us
STRENGTH TRAINING FOR WOMEN
▪ Decrease chance of osteoporosis and injury
▪ Reduce risk of heart disease
▪ Improve athletic performance
▪ Its never too late to benefit
▪ Improve your attitude and fight depression
▪ Feeling good about what you are capable of instead
of what you look like
MISTAKE WHAT WE USUALLY MAKE
▪ Gravitating towards cardio for weight loss
▪ Not following a well designed programme
▪ Training without a purpose
▪ Not lifting enough
▪ Not enough recovery
▪ Not doing a proper warmup which leads to injuries
▪ No idea of proper form or techniques, not using the right muscles
 MYTHS
▪ Lifting makes you bulky
▪ Lifting is not for older woman
▪ Lifting weight will cause injury
▪ Spot reduction in a specific area
 TAKEAWAY
▪ Strength training is essential don’t neglect it
▪ Train with a purpose
▪ Be active throughout the day
▪ Choose training which includes Strength training, cardio,
mobility, flexibility and core training
▪ Training should make you feeler stronger and energetic
▪ Soreness is ok but pain is not ok
▪ Recovery is every important
▪ Don’t overtrain
 NUTRITION

https://www.ebnutritionconsulting.com/energy-balance
 NUTRITION
▪ Do’s
▪ Eat slowly and mindfully
▪ Recognize hunger and fullness cues
▪ Have scheduled meal times
▪ Include protein and veggies in every meal
▪ Choose higher quality food more often
▪ Have a balanced meal with starch, protein and veggies
▪ Eat more local foods
 NUTRITION
▪ Dont’s
▪ Don’t follow a diet plan – not sustainable
▪ Don’t count calories
▪ Don’t starve
▪ Don’t avoid carbohydrates
▪ Don’t binge eat
▪ Don’t have fried food regularly
▪ Don’t avoid anything
▪ Don’t often have processed food
 TAKEAWAY
▪ Follow sustainable food habits
▪ Eat your proteins and veggies in every meal
▪ Listen to your body
 SLEEP
▪ Sleep at least 7 hours a day
▪ Essential for repair and recovery
 STRESS MANAGEMENT
▪ Take time for yourself
▪ Do what you like
▪ Practise time management
▪ Practise breathing and meditation
▪ Socialize
▪ Exercise
SUMMARY