Stay healthy

How to keep fit and how to stay healthy
Group 1’s Members:
Hoµng Huy Phong
NguyÔn thÞ l¬ng
NguyÔn ThÞ thu H»ng
Lª ThÞ H¬ng Lan
§µo ThÞ Thanh Ng©n
Vi ThÞ tuyÕt Hoa
t« thÞ thanh th¶o
nguyÔn thÞ vÜnh thanh
Presented by: Hoang Phong; Nguyen Hang, Nguyen Luong, Le Lan, To Thao,
Vi Hoa, Nguyen Thanh, Dao Ngan. 1
How to keep fit and how to stay healthy
How to keep fit and how to stay healthy
Everybody wants to have a good heath and to be in good shape in all their life.
But the questions why we have to stay healthy, How to stay Healthy, How to To Keep
Fit are difficult to answer for each one.There are many steps to become more healthy.
These steps are being taken in different ways by Vietnamese people and people in the
world. According to our group, the ways shown below are useful for everyone.
Outplaning of how to keep fit and how to stay healthy
• Regular exercises.
• Sleep earlier
• Consider vitamin supplementation
• Balanced diet.
• Never skip breakfast
• Don’t getting stress
• Toss the vices
• Visit the doctor for annual tests
• Wash your hands often.
Some more ways to keep fit and stay healthy
1. To do the exercises (Ex: morning excercises)

• Exercise for at least 30 minutes a day. If you do not have a gym or karate
membership and can afford one, get one! If you can't afford it, just go for a jog or bike
ride. If you have a bad back, a reclined bike may be best.
• You need to move to burn those calories, to keep your body “oiled” and
revving, and your metabolism humming just fine. You also don’t need to pay up to get
moving. Even a brisk walk is considered quite healthy so if you can manage a regular
exercise regimen comprised of sustained activity for 30 minutes a day, you’re in good
shape.
2 Sleep earlier
• Those times when I stayed up late or even all night to try to cram even
more stuff into an already hectic day are now over. The body just won’t let me do those
things anymore! And here’s the reason for improving your sleeping habits: your
Presented by: Hoang Phong; Nguyen Hang, Nguyen Luong, Le Lan, To Thao,
Vi Hoa, Nguyen Thanh, Dao Ngan. 2
How to keep fit and how to stay healthy
• body heals and repairs itself and does its regulatory job while you’re
snoozing(giac ngu ngan). So give it the rest it deserves to keep you chugging along well
the next day. A lifetime of bad sleeping habits will no doubt take a toll( tien tra) on you
and this is one easy way to avoid getting sick.
3. Consider vitamin supplementation.
• Lifestyle is a huge factor, too. If you do not have access to at least an hour
of sunlight, every day, you can become deficient in vitamin D which can lay the tracks
for common types of cancers. There's even a popular doctor advising his clients and
readers to get 15 minutes of full nude sunlight at around noon every day. Or take extra
vitamin D supplement
• If you’re not a good eater, you’ll be on your way to depleting your body of
required vitamins and minerals. Supplements — especially the important ones — are a
necessity to help replenish your body’s stores. Certain vitamins and minerals are
important to prevent certain diseases from occurring and if you’re not getting them from
your diet, consider taking a boost from other nutritional sources. Check out your local

health food store or reputable health food sites like Swanson Health Products or The
Vitamin Shoppe for the items you need.
4. Eat more vegetables, cut down on red meat, caffeine, sugar and salt.
• I’ve gotten into debates about this with colleagues who believe that you
should get all you need from the food you eat, and that would be true if you eat a healthy
diet. Unfortunately, too many people I know don’t follow healthy diets, and probably
have nutritional deficiencies. Supplements are there to hopefully help such people get
back on track by addressing those gaps. The key here is moderation and appropriate
treatment.
• Nutrition is key. Anything "fast-food" is probably too fast to contain
anything good for your body, anyway. Also avoid other cholesterol-rich foods. Take the
time to prepare your meals and include plenty of vitamin rich vegetables in every meal.
Not doing this robs your body of essential elements that keep you healthy and sickness-
free. You need to eat a lot more fruit and vegetables
5. Never skip breakfast
Presented by: Hoang Phong; Nguyen Hang, Nguyen Luong, Le Lan, To Thao,
Vi Hoa, Nguyen Thanh, Dao Ngan. 3
How to keep fit and how to stay healthy
• Eat between 3 and 5 meals a day. Stick to portions and you will be hungry
when your body is ready for the next meal. Remember: Food = Fuel. Too much Fuel =
Fat. Not enough Fuel = Empty tank + Fat (because when your tank is empty, your body
is tricked into thinking that because you're not putting any more fuel in, it's time to store
up as much fuel as possible to save for later, hence creating I used to be one of those
breakfast skippers who would pile it on heavily in the evening. This is because I wasn’t
hungry in the morning but terribly so at night. I thought it was just the way some of us
were, that it was a natural cycle for some people. But in reality, these are bad habits that
your body has become accustomed to doing and that needs to be broken. I look upon one
of my co-workers as an example: he doesn’t have breakfast but eats non-stop when he
gets home from work all the way till bedtime. Let’s just say this whacks out a body’s
rhythm and does a number on glucose levels. Needless to say, the guy isn’t exactly in tip

top shape nor healthy looking. But, I was surprised to learn how actually easy it is to
retrain yourself into breaking those bad eating habits and found that my eating cycles are
now better regulated resulting in less food consumed each day and overall improved
health.
6. Don’t getting stress
Those health experts keep saying it: toxins( doc to) are all over our environment
invading our systems, but some of these things are just not within our control. I’ll
guarantee you’ll be breathing second hand smoke, car fumes and smog every time you
go out of the house and enter a city. What about chemical agents in our hair spray,
pesticide in our food or toxic materials hiding in old buildings where you work? You
can’t escape these things. Well, one thing you can control is how stressed you are. Stress
impacts your body in the same way terrible toxins do, so do your best to avoid it.
• When you are getting stress, at that time, you have run out of things to do
-should go to work in your yard, wash your car, run the dog, chase the kids, rearrange
your living room...
7. Toss the vices
• Stop smoking & reduce your consumption of alcoholic beverages(do
uong). If you have to drink, drink for quality, not quantity. If you want to know what it
Presented by: Hoang Phong; Nguyen Hang, Nguyen Luong, Le Lan, To Thao,
Vi Hoa, Nguyen Thanh, Dao Ngan. 4
How to keep fit and how to stay healthy
can do to you, just look at older people who have done both for a long time. Try an
experiment: Stop smoking and drinking for a day, clean up, and talk to people who don't
smoke, about people who do as well as help you to quit the habit of smoking or
drinking.
• Don’t drink wine over night with your friends
8. Visit your doctor for annual tests
• Those annual tests are covered by your health insurance or can be
performed through free or low cost programs. Routine tests can catch problems early on
before they develop into real trouble later. Don’t let it grow into a big issue that costs a

lot to deal with.
9. Wash your hands often.
• Remember to always keep clean by taking a shower everyday, washing
your hands, brushing your hair and teeth. When you do this, you have a better chance of
not getting sick. Also be careful about the germs in public areas. When you leave a
public place, always wash your hands when you get home. Our hands have natural oils
that act as a barrier against germs but they are one your hands and must be hygenically.
• Avoid getting sick by washing your hands often. Unless you don’t mind
catching a bout of the cold or flu once in a while, or being a little dirty, which is actually
good for you.
Lan: Local area network
WAN: wide area network
WWW:
Presented by: Hoang Phong; Nguyen Hang, Nguyen Luong, Le Lan, To Thao,
Vi Hoa, Nguyen Thanh, Dao Ngan. 5