ENGLISH PAPER

HEALTH EDUCATION FOR PUBLIC

HEALTHY LIFE

The Members of Grup 1 / 2C :

Andri Adi Putra (201501091)
Andrik Juantika (201501092)
Anggi Novitasari (201501094)
Ari Christyarini (201501095)

STUDY PROGRAM NURSING DIPLOMA

NURSING ACADEMY GOVERNMENT PONOROGO REGENCY
ACADEMIC YEAR 2016/2017
 FOREWORD

Thank God we pray to Allah SWT, because for His blessings we are given health and
capabilities so that it can complete the task of English language papers with titles healthy life
with a smoothly without any hitch.
Writing this paper is the task subjects are English. In writing, the authors obtain
assistance from various parties, because the authors thank profusely to: supervisor of English
courses, parents who have supported the writing of papers, all the friends who helped
manufacture the paper.
The author realizes that in writing this paper is far from perfection. Therefore, the
authors expect criticism and constructive suggestions that this paper can be better. End the
authors hope that this paper is useful for the reader.

Ponorogo, September 16, 2016

Author

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 TABLE OF CONTENTS

FOREWORD..............................................................................................................................i

TABLE OF CONTENTS...........................................................................................................ii

CHAPTER 1 INTRODUCTION................................................................................................1

1.1 The Background..........................................................................................................1

1.2 The Formulation of Problem.......................................................................................1

1.3 The Puspose.................................................................................................................2

CHAPTER 2 REVIEW OF THE LATERAL.............................................................................3

2.1 The Definition of Healthy Life....................................................................................3

2.2 The purpose of Healthy Life........................................................................................3

2.3 The Benefits of Healthy Life.......................................................................................5

2.4 The Importance of Healthy Life..................................................................................8

2.5 The Factors That Affect Healthy Life..........................................................................9

2.6 The Impact of Unhealthy Life...................................................................................13

2.7 How to Keep Healthy Life........................................................................................13

2.8 How to Implementation of Healthy Life...................................................................18

CHAPTER 3 CLOSING..........................................................................................................22

3.1 Conclusion.................................................................................................................22

3.2 Suggestion.................................................................................................................22

REFERENCES.........................................................................................................................23

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 CHAPTER 1
INTRODUCTION

1.1 The Background

Many participants voiced concerns related to unhealthy lifestyles and their negative
impacts on the health care system. Many believe that the most fundamental issue related
to lifestyle choice is poverty, and until every person has the means to access healthy food,
stable shelter, and education, people will be unable to have full access to health and well-
being. The idea of targeting incentives to encourage healthier lifestyles among vulnerable,
at-risk populations was frequently discussed. Many participants emphasized the link
between healthy lifestyles, including diet, physical activity and personal habits, and lower
rates of chronic disease. Some suggested there is a need to resist the tendency to look at
disease specific issues and find common risk factors.
Many voiced concerns related to the apparent increase in the inactivity of British
Columbians, and there was wide spread recognition that lifestyle improvements will
require a long term campaign to educate the population to take responsibility for their
health. Many participants describe Act Now BC as an excellent program and a step in the
right direction. However, British Columbias healthy living momentum must be
maintained. Many emphasized the need for integration between the environment,
transportation and health. Others discussed the importance of infrastructure renewal in
many communities to address the aging facilities.

1.2 The Formulation of Problem

1. What is definition of healthy life?
2. What is purpose of healthy life?
3. What is benefits of healthy life?
4. What is importance of healthy life?
5. What the factors that affect healthy life?
6. How is negative impact of unhealthy life?
7. How to keep healthy life?
8. How to implementation of healthy life?

1.3 The Puspose

1. To find definition of healthy life
2. To know purpose of healthy life
3. To know benefits of healthy life

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4. To know importance of healthy life
5. To know the factors that affect healthy life
6. To know negative impact of unhealthy life
7. To learn how to keep healthy life
8. To determine implementation of healthy life

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 CHAPTER 2
REVIEW OF THE LATERAL

2.1 The Definition of Healthy Life

1. What is a healthy lifestyle?
A way of living that lowers the risk of being seriously ill or dying early. Not all illness
and disease is preventable : however a large proportion of deaths, particularly those
from coronary heart disease and lung cancer, can be avoided. Scientific studies have
identified certain types of behaviour that contribute to serious illness and early death.
This booklet aims at helping you to change your behaviour and improve your health
so that you and your family live healthier, longer lives.
2. What is a healthy lifestyle?
A way of living that helps you enjoy more aspects of your life. Health is not just about
avoiding a disease or illness. It is about physical, mental and social well-being too.
This booklet aims at helping you decide to make healthier choices in your lifestyle
which will give you more opportunity to enjoy more aspects of your life for longer.
3. What is a healthy lifestyle?
A way of living that helps your whole family. When you adopt a healthy lifestyle you
provide a more positive role model for other people in your family, particularly
children. You will also create a better environment for them to grow up in. By helping
them to follow a healthier lifestyle you will be contributing to their wellbeing and
enjoyment of life now and in the future. (World Health Organization Regional Office,
2015)

2.2 The purpose of Healthy Life

Ten Lifestyle Goals for Healthy Living :
1. Get adequate rest daily
- People with the best health and longevity get at least 7 to 8 hours of sleep daily.
- Taking time for daily relaxation and recreation is also helpful to the body and
mind.
2. Get regular physical activity
- Aim for 30-60 minutes of physical activity on most, preferably all days of the week
- Include strengthening exercise 2+ times per week to maintain a healthy lean body
weight

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3. Eat more plant based foods
- Aim for at least 5 (up to 9 is recommended) servings of fruits and vegetables daily.
- Limit fatty meats and high cholesterol foods.
- Peas, beans, nuts, and soy foods are good sources of plant proteins.
4. Eat more whole-grain breads and cereals
- Aim for at least 3 servings of whole-grains daily (including brown rice and
oatmeal).
- Limit highly refined cereals such as white bread, pastry, white rice, and sugary
cereals.
5. Choose healthy fats
- Choose unhydrogenated vegetable oils and trans fat free margarine in place of
animal and solid fats such as butter, hard stick margarine, and shortening.
- Eat at least 1 serving of nuts daily (1 oz of nuts or 2 tablespoons of peanut or
almond butter).
- Eat foods high in n-3 fatty acids daily such as flax meal, walnuts, soy, or canola
and soy oils.
6. Achieve/Maintain a healthy weight
- A BMI less than 25 is ideal. A BMI of 30 or above indicates obesity and high risk.
- A waist girth less than 37 inches for men and less than 32 inches for women is
ideal.
- A waist girth of 40+ inches indicates high risk for men and 35+ inches is high risk
for women.
7. Be free of dependence on tobacco, illicit drugs, or alcohol
- 85,000 people die prematurely every year due to alcohol
- Over 400,000 people die prematurely every year from smoking
- Drug use can lead to dependencies that can destroy physical, mental, and spiritual
health
8. Maintain a cheerful, hopeful outlook on life
- Choose to see the bright side of life. Be happy. Laugh a lot. Pass on joy and hope to
those you work and live with daily. Get help if you feel sad and depressed for
extended periods of time.
9. Spend quality time with family or friends daily
- Supportive relationships build strong hearts and happy minds. Practice a spirit of
friendship, love, and acceptance. Share a kindness with someone you live or work
with daily.

10. Take time daily for spiritual renewal

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 - Plan a quiet time each day to read, pray, meditate, and seek spiritual renewal. A
heart primed with gratitude, forgiveness, and service helps you soar over lifes
difficulties and challenges.(Wellsource, 2003)

2.3 The Benefits of Healthy Life

A healthy lifestyle should be a way of living, and not just a temporary fix for a cold
or to negate a gluttonous weekend. Once you get into the habit of maintaining a healthy
routine, you will be able to see, feel, and experience the benefits of a healthy lifestyle.

There are significant and long lasting benefits in improving the way you live to ensure
that you live a healthy and long life. The benefits of a healthy lifestyle can be broken
down into two parts: the benefits of an active lifestyle and the benefits of eating well.
Lets take a look at both of these to give you some insight and incentive into changing
the way you live.

a. Benefits of Exercise

Some people would be surprised to find out that exercising does not benefit your
physical appearance, but also your mental health, relationships, and overall
happiness. Regardless of whether or not you are an athlete, here are some ways that
exercise can improve both your cardiovascular and mental health.

1. Reducing stress: After a long day of work or studying, sometimes the last thing
you might want to do is run around at the gym. However, one of the most
effective benefits of exercise happens to be stress relief. Working up a sweat and
getting your endorphins running can help manage a persons physical and mental
stress by increasing the amount of norepinephrine in your brain. The next time
you are feeling mentally tired, head on over to the gym instead of into your bed.

2. Increasing happiness: You have probably heard that exercise increases the
endorphins your brain, leading the feelings of happiness: this is true. Also true is
the fact that happiness can help elevate symptoms of depression in clinically
depressed individuals. So if you are feeling blue, exercise can be just as effective
as any medication used to treat depression.

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3. Improving self confidence: When you do things that make your body feel good,
you start feeling good about yourself as well. Exercising can work to tone,
strengthen, and tighten the muscles in your body, and all of these factors can
work to improve your self-image.

4. Go outside: Getting a daily dose of vitamin D will help increase your mood and
self esteem as well. A healthy lifestyle is one that takes time to appreciate and
utilize all aspects of nature and life. Take some time each week to talk a walk
outside and enjoy the fresh air and sunshine.

5. Keep mentally strong: As we get older, our brains start to slow down. By
incorporating exercise into our daily routine, we can decrease the likelihood of
Alzheimers and other types of cognitive decline. For people between the ages of
25 and 45, working out is more important because it can prevent degeneration or
the aspects of our brains that are devoted to memory and learning.

6. Decrease anxiety: Anxiety can be debilitating and sometimes exhausting. By

exercising, you can reduce symptoms of anxiety. Studies have shown that the
chemicals your brain releases before or after exercise can help you calm down.

7. Strengthen brain cells: If you exercise on a regular basis, you may be smarter
than you were if you would choose to forgo the gym. Cardiovascular exercise
creates new brain cells, which, in turn, improve an individuals overall brain
function and performance.

8. Addiction control: When you exercise, your brain releases a reward chemical,
which is similar to the reward chemical that you feel in response to exercise, sex,
drugs, food, etc. This is where addictions can come into play, as people can
become addicted to dopamine. Luckily, exercise can help ease your addictions
by de-prioritizing your cravings, leading you to live a healthier and happier life.

9. Encourage creativity: Exercise can also help boost creativity. For example, a
gym session can increase our brain activity for up to two hours post-workout. So
the next time you need some inspiration, start engaging in a blood-pumping
exercise for good measure.

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b. Benefits of Healthy Eating

In addition to exercise, healthy eating is a part of a healthy lifestyle. Foods that

are nutritious will improve health; promote weight loss, and much more. Here are
some more health benefits that you can get from eating healthy that will contribute to
a healthy lifestyle.

1. Fewer wrinkles: Foods that have high water content, such as fruits and
vegetables, will help to keep your skin looking and feeling hydrated. Fruits and
vegetables also contain certain antioxidants that keep your skin looking young.
Be sure to incorporate omega-3 fatty acids as well, such as: fish and salmon to
help nourish the skin.

2. Stress control: By eating a healthy diet equipped with omega-3, these fatty acids
will protect against spikes in stress hormones. Vitamin C, magnesium, and black
tea are also known to reduce stress hormones and protect your immune system at
the same time.

3. Flat stomach: We all want a flat belly, and health eating, combined with exercise,
can help us achieve that. A diet that limits high sodium and high carbonated
foods will help keep your stomach flat. High fiber foods, such as fruits,
vegetables, and whole grains will reduce constipation and help keep you full
longer.

4. Happier mood: Aim to eat healthy carbohydrates and like whole grains to
stabilize blood sugar. Carbohydrate-rich foods will increase serotonin, which can
promote happiness. Some more healthy foods that help increase serotonin levels
are: turkey, yogurt, and fish.

5. Mindless eating: A healthy lifestyle is one that is able to control and monitor
food cravings. A healthy and balanced diet will help prevent intense and
unhealthy food cravings by keeping you full longer and your blood sugar stable.

6. Beautiful smile: Not only does healthy eating benefit your lifestyle and mood,
but it also benefits your appearance specifically your teeth. Healthy foods such
as yogurt, high fiber fruits and vegetables, and omega-3 fatty acids can help

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 straighten teeth, reduce bacteria, and limit inflammation in your mouth so that
you will have no problem flashing your pearly whites.
If that was not enough, here are some more specific benefits of a healthy lifestyle that
you may or may not be able to notice :
1. Exercise will increase you lung capacity
2. Regular exercise increases immunity fighting immunoglobulins
3. Exercise increases the number of mood-enhancing chemicals that our body produces,
such as: serotonin, dopamine, and nor-epinepherine
4. Exercise builds lean muscle mass and bone mass. This will put us at a lower risk of
developing osteoporosis.
5. Exercise and healthy eating habits help to lower blood pressure.
6. Exercise help to lower our heart rate and build a stronger heart.
7. With regular exercise and proper diet, over time, your risk for cardiovascular
diseases and type II diabetes will fall.
8. Healthy living helps lowers bad cholesterol levels (LDL).
9. Healthy living increases the amount of good cholesterol levels in your body (HDL).
10. Healthy living helps lower triglycerides.
11. The more you exercise, the easier it will be and the stronger you will feel.
12. Healthy living will cut your risk of developing.
13. Eating well and exercising regularly will help you feel younger and more confident.
14. A healthy lifestyle increases the volume of mitochondria in your muscle, which will
help to burn more carbohydrates and fats.
15. Healthy living doubles your muscles ability to use oxygen, which will help your
body use fat as an energy source.(Florence, 2014)

2.4 The Importance of Healthy Life

Having a healthy lifestyle is important because it helps a person to control weight,

boost energy, improve his mood, combat disease and live long, notes Healthline. A person
has a healthy lifestyle by exercising regularly, eating right and resting enough, according
to Mayo Clinic.

Healthy habits such as eating a low-fat diet and living an active life help a person to
maintain a healthy weight or to reduce excess weight. Simple habits such as walking,
taking the stairs and eating fruits and vegetables are effective in weight control. An active
lifestyle activates brain chemicals that make a person feel relaxed and happy. A healthy
lifestyle leads to a better physique, which boosts self-esteem and confidence. Social
connections such as joining a club also improve mood, reveals Healthline.

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 Healthy habits prevent diseases such as high blood pressure, stroke, depression,
diabetes, arthritis and certain types of cancer. An active lifestyle also improves muscle
strength, which gives a person more energy. Evidence shows that people who walk 30
minutes every day reduce the risk of dying prematurely.

Exercising enables a person to enjoy the outdoors, unwind and become happy,
according to Mayo Clinic. It also allows a person to connect with friends and family. An
active lifestyle is more rewarding when people do what make them happy, advises Mayo
Clinic. People who have chronic health problems should consult a doctor before engaging
in physical activities.(Company, 2016)

Our body is the temple of God that is why we should take good care of our bodies.
Diseases are the results of our carefree lifestyle, it is these lifestyle that we are slowly
destroying our body. We should be more vigilant because most of the products nowadays
have chemicals that is harmful to the body gradually. These chemicals might not harm us
on our first take but the chemicals are making us intoxicated making our body incapable
of functioning well.
One of the main function of the body is to break down fats, if these function are not
done well it will result to obesity which in turn will bring out more harmful complication
like diabetic neuropathy which is a very serious disease. Our liver is responsible for the
function of breaking down fats if the liver is clogged with chemicals it loses its ability to
break down fats which if untreated will evolve to a more serious disease.
In our lifestyle, it is a requirement that we socialize every once in a while. These
social gatherings will not complete without smoke and drinks and smoke if done
permanently can again harm our central nervous system that may in turn lead to
neuropathy or nerve pain. It should be kept in kind that it is a very serious disease that
should not be taken for granted.
It is up to us to take care of our body, it is better that we do prevent this sickness from
ever occurring because it might become a serois sickness sooner or later. Hospital bills
are wuite expensive nowdays so we better prevent this sickness by enjoying a more
careful lifestyle. A careful lifestyle does not forbid us from drinking and eating bt it
should be controlled. Too much eating and drinking is very harmful to the body, we
should learn to eat properly and eat enough. After all we are a only given one body so we

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better take good care of this body, because we never know when our time is up. (Kyle
Debolt, 2010)

2.5 The Factors That Affect Healthy Life

The life style is mirror of our attitude towards the life; it reveals our goals and
ambitions. It also highlights our views towards important subjects such as career, study,
family etc. After all, we all have been given only 24 hours and how we spend these hours
define our lives. If I am allowed to see how a person is spending his day, then I may be
able to tell if the person is carrier oriented, family oriented or something else. You can
become successful, moderately successful or unsuccessful but chances are lifestyle would
have a role to play. Similarly it has an impact on whether you lead a healthy life or not.
Because of the importance it play, it is important to identify the basic unhealthy habits of
a typical life style. Below are habits of unhealthy lifestyle :

1. Patterns of behavior

Patterns of behavior (behavioral patterns) will always be a different situation and

a different social environment, and constantly changing, nothing is permanent
(fixed). Individual lifestyles, characterized by patterns of individual behavior, will
have an impact on the health of individuals and subsequently the health of others. In
healthcare, a person's lifestyle can be changed by empowering the individual to
change his lifestyle, but the change is not on individuals, but juaga changing social
environment and living conditions that affect patterns of behavior.

2. No Planning or Prioritizing

We all are living in modern where so much is expected from us. There are
expectations from family, friends, relatives, boss, and employees etc. The
expectations from self and from others convert into a large list of tasks to be done
every day. It is a challenge to manage this task list and worst thing we can do is to
ignore the challenge. I have seen many of my friends complain that they work very
hard but then too not able to complete their tasks. If this happens with you as well
then root cause could be you have occupied yourself with unimportant tasks. Thus,
in todays time it is important to plan the day, priorities our tasks. Have you heard of

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 Pareto rule also called as 80/20 rule? It says that 80% of effect comes from the 20%
causes. We need to find and focus on the 20% of our daily tasks which are going to
complete 80% of our work.

3. Lifestyle Changes

Walk as the national economy, socio-culture technology has been much felt
negative symptoms present, such as physical inactivity, smoking, drugs, alcohol,
nutrition, less vegetables, less rest and others.

4. Watching too much Television

Television is new age marvel which has revolutionized our lives. We are well
connected to the world and became independent for our entertainment needs.
However, what has been intended to be a boon for mankind is slowly becoming a
bane. I know people who are addicted to the TV sitting more than 10 hours a day in
front of the idiot box. This is not only a major time killer (remember, we all have
given 24 hours only) but too much TV also has negative health effect. Our kids,
rather than spending time outside playing, watch cartoons all day. A study has
indicated that TV can make kids fat and weak. I have simple rule for myself
average one hour of television per day. So if I have to watch NFL on Sunday, then I
tend to not watch on TV for the whole week. You can also try following simple rules
to reduce your TV watching time :

a. No TV while taking Breakfast and dinner.

b. No TV while socializing with friends.
c. No TV when sitting with family and children. This time should be given for
family bonding.

5. Bringing work tension to home

Our lives are already becoming stressful and there are two primary stresses
Work place tension and Family Tension. Now, I have not seen anyone who takes the
family tension to workplace. But we all have accustomed of bringing the work
tension to home which ruins the family harmony. In principal, our family
environment should sooth the senses and helps us ease out the work place worries.

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 However, once we start bringing the outer stress to our home, we do not have a place
to escape.

6. Eating too much or too little

Too much of anything is harmful on the body be it too much work or too much
sleep. But nothing harms our health as much as eating too much. Eating too much
leads us to obesity, hypertension, diabetes etc. On the contrary, eating too less will
deprive of nutrients and will ultimately affect the immune system. What is required
is to stick to a balance diet plan.

7. No time for exercise

Combining too much eating with no or little exercise is a recipe for disaster. In
fact the lack of exercise is one of the leading causes of preventable causes of the
death. Lack of physical exercise also weakens our muscles and exposes them to
physical injuries. Also, exercising regularly improves the immune system and
protects our body from becoming sick frequently.

Despite well know facts about exercise benefits, many of us do not exercise.
Most common excuse is not finding time to exercise. We do not have to do much but
just take hour 5 hours a week for physical activity. Try following simplest exercise
routine. Repeat the routine for at least 5 days a week.

a. Walk at normal pace for 7 minutes.

b. Walk briskly for 30 minutes.
c. Walk again at normal pace of 7 minutes.
d. Light stretching for 15 minutes.

8. Addiction to Gadgets

What is a gadget addiction? In my belief it is too much of gadget usage that it

starts interfering with our daily routine. It is a point where we feel compulsion to use
them and even starts replacing our social contacts with gadgets. This is where we
start to isolate ourselves and become more and more dependent on gadgets. The
addiction is not only affecting our social life, it also has adverse health effect. For

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 example, too much of texting on cell phone may develop trigger thumb ( ). To
improve this habit, make some rules for gadget use. For a starter, I can suggest for
not using gadgets during breakfast and dinner. Give this time to your family.

9. Sleeping with smart phone

The point could well be an extension of the point 6 above. However, in my

experience, this is such a widespread habit that it should be included as separate
item. Number one problem with this is we compromise with sound sleep. If you
are reading e-mails before going to sleep and then waking up three times to read e-
mails in between then you are not giving yourself a healthy sleep.(Motivationcube,
2012)

10. Smoking habit

The Conversation on Health received a considerable amount of feedback related

to smoking. Many participants believe there is a direct relationship between smoking
and overall health care costs. The higher smoking rates in men than women,
Aboriginals than non-Aboriginals, and in those who live in the Northern regions of
British Columbia were troubling for many. Covering the costs of aides to help people
quit, eliminating retail displays, increasing the number of tobacco cessation
counsellors and remunerating physicians to counsel patients, as well as increasing
taxes on cigarettes and eliminating smoking from public places, were among the
recommendations related to smoking cessation.
Several participants emphasized that former smokers continue to have a higher
risk of many diseases, than do individuals who have never smoked. This stresses the
fact that while smoking cessation is critical; prevention of smoking uptake in the first
place is still the best approach. Many have pride in the fact that British Columbia has
been very successful in reducing smoking prevalence in all age groups. However,
participants emphasized that anyone that started smoking in the last ten years is not
paying attention to the widely known potential health risks that are associated with
smoking.
11. Less Motion Physical

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 Sedentary behavior of physical activity nationwide for people aged 15 years and
over only 9% are those who exercise for health. According to the WHO 43% of
existing disease, no relation to the lack of movement elements. (Nanaimo, 2012)

2.6 The Impact of Unhealthy Life

The pattern of unhealthy living is certainly a negative impact on the lives of teenagers.
Not only diet that causes the adverse effects of unhealthy living. There are several other
factors, namely :
1. Afraid to miss the information and worry ostracized, makes teenagers become ill.
Infobesitas, most of the information making teenage stress. Complaints from people
affected by information overload and afraid to miss the news can make the body
fatigue, lack of sleep, concentration problems. Diagnosis of the doctors mentioned
that these people are afraid to miss the news and fear no friends.
2. Internet addiction: the disease appears in line with the development of increasingly
sophisticated internet technology. Teens find yourself all the information offered on
the Internet. It was evident from the high account on Facebook, Hyves, Twitter and
other social networks numbering in the millions. Teens spend more time in front of
the monitor the Internet and send SMS messages much even up to dozens a day.
Internet has become part of their lives. So that it can eliminate the concentration for
other activities and can make a person's eye fatigue, to cause abnormalities in a
person's eyes.
3. Stress coupled with HP equipped for the Internet. So it is no longer possible
separated from the Internet for 24 hours. The desire to continuously connected to the
Internet, makes teenagers so stressful.
4. Supervision: lack of parental supervision, made dizzy, while those god games
addiction in adolescents. It raises the adverse effect of stress info. The child becomes
tired, sleep deprivation, and a problem to be able to share time, and impaired
concentration.(Saci dayu, 2016)

2.7 How to Keep Healthy Life

1. Staying Mentally Healthy
a. Keep your mind limber. In addition to the fact that staying mentally active is
emotionally rewarding, studies have shown that there is a correlation between
mentally challenging activities and a decreased risk of Alzheimer's. Never stop
learning, even if you feel like youre past your prime.

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 o There are some simple ways you can exercise your mind. For example, you
can try taking a different route to work, or brush your teeth with the hand you
don't normally use.
o Read more, and challenge yourself with your reading selection. Alternate
between reading those pulp mystery novels you love, and classics like
selections by Hemingway, Twain, and London.
o Solve puzzles and play games of strategy. These sort of games engage you
mentally. You could also learn to play an instrument. All of these activities
have been linked to improved memory.
b. Strengthen your relationships. Prioritize developing meaningful relationships
above simply being social. Surround yourself with people that enrich your life and
make you happy. Practice self-disclosure, which means sharing things that are
unique to you (your thoughts, fears, favorite movies and music, pet peeves, etc.)
with those you trust. This has been shown to be of immense importance to not
only forging deeper interpersonal connections, but also feeling validated
emotionally. Rutgers article on self-disclosure in personal relationships.
o Learn how to have a healthy relationship. Be open about what you are feeling,
try to understand what others are feeling, and be willing to compromise. If you
think youre in a manipulative or controlling relationship, get out of it. Its
better to stand strong on your own than be held back by a so-called
companion.
o Make the time to stay connected to your close friends. This does not just mean
posting a Youtube video to their Facebook page every once in a while. If you
live far away from your close friends, take the time to call them once every
week. If you live near your best friends, make time each week to stop in and
catch up (even if you both have busy work weeks/families etc.) Many studies
show that people with a wide range of social contacts get sick less than those
who don't. Friends make you laugh, and laughing is also an important part of
health.
o Enrich your sex life. In addition to the psychological benefits of a healthy sex
life such as reduced depression, a healthy sex life has been shown to have a
wide variety of health advantages including increased immunity, decreased

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 pain, and better fitness. Better still, its something you can do with or without
a partner. If you do have a partner or partners, be sure to practice safe sex.
c. Pursue your passions. Set some time aside to practice an instrument, do an art
project, take photos, build models, weld, bake gourmet cakes, or whatever else
enriches your free time. If you want to learn something new, take an evening or
weekend class. If you cant think of anything interesting off the top of your head,
take the time to find a hobby.
o If youre convinced that there isnt enough time in the day to pursue any
activities, try to cut back on a time-wasting activity like channel-surfing or
hitting refresh on Facebook. You may be surprised by how much time you
actually spend in front of a screen when you could be doing other things.
o Join a group or club. Meeting up with people who share a common interest
will both get you out of the house and boost your sense of belonging. Join a
book club, a sports team, or a walking group. Pick up a community newspaper
to find listings of clubs located in your area.
d. Learn how to understand your emotions. It is important to be aware of what you
are feeling. When you are in touch with your emotions, you will be able to both
recognize when you are acting out because of your emotions and empathize more
thoroughly with others. Knowing yourself is a key part of having good mental
health-its important to know when something is making you unhappy so that you
can either fix it or cut it out of your life. Likewise, it is also good to recognize the
things that make you happy. Surrounding yourself with good energy will promote
a happier, healthier you.
o Go to a meditation group and learn how to focus your mind on the positive.
Speak with a therapist who will help you sort through your emotions. Enroll in
an emotional awareness course that teaches you to recognize, accept, and
understand your emotions.
o Learn how to cope with emotional pain and, if necessary, deal with emotional
abuse. Speak with a therapist or someone you trust. Bottling up your feelings
will only make your mental state more cluttered.
e. Boost your karma points. Doing good will make you feel good. When you put
positive energy out into the universe, that positive energy will come back to you.

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 Improving the lives of others will in turn, improve your own mental state because
you will know that you have done good by someone else.
If you have some spare time, allocate that time to helping others. Volunteer at
a soup kitchen or animal shelter. Work in the community garden or simply
help a friend in some way.
f. Be aware of stressful factors in your life. Stress is unavoidable--whether you are
running late for work, or have to get a shot at the doctors office, it is normal to
feel stressed out. However, you can reduce your stress and learn how to manage
your reaction to stressful things. Be aware of the things that stress you out and try
to avoid those triggers.
o For example, if sitting in traffic makes you stressed, avoid driving during peak
rush hour. If that means getting up early and getting to work early, then find a
coffee shop near your office and relax before work.
o Get involved in stress-free activities. If you have noticed that you have a hard
time relaxing at night, take up yoga or meditation classes. After work or class,
head to your local yoga studio and learn how to focus your breath so that you
feel all your tensions unwind.
o Take a few moments each day to release any stresses you have and focus on
the here and now. Instead of worrying about something that happened in the
past, or planning for the future, take a moment to notice what is going on
around you. Literally stop and smell the roses--feel the warm breeze on your
face, notice the cloud formations above you, focus solely on the things going
on around you.
Staying Physically Healthy
a. Maintain healthy eating habits. Avoid fad diets-they are often incredibly
unhealthy. To get all the nutrition the human body needs, you must eat a balanced
diet including dairy, grains, protein, fruits and veggies, as well as fat (yes, even
fat!). By doing so, you'll have a healthy heart, healthy brain, and a fully functional
immune system. Eating highly varied foods will also help insure you get all the
vitamins, minerals, oils, and enzymes your body craves.
To lose weight, you must burn more calories than you consume. Thats all
there is to it. With the exception of sweets, eliminating one area of the food
pyramid from your diet wont replace the need to simply consume fewer
calories.

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 Avoid skipping meals, which is hard on the body. Some people even
recommend eating up to six mini meals a day instead of three large ones,
which can sustain energy and steady blood-sugar levels; however, many
people end up turning their mini meals into junk food sessions and end up
consuming not just more calories, but emptier ones. Be honest with yourself
before making this choice.
If you want to work on portion control, eat low energy-density foods (i.e. more
substance, fewer calories). Fruits and vegetables, for example, are packed with
not only vitamins and minerals, but also water and fiber, making them take
longer to digest and keeping you full longer.
b. Drink more water. Water helps flush metabolic wastes to keep your metabolism in
top shape. Water can also help you feel fuller, so drink at least a half-gallon (2
liters) of water every day (or more if you are active or live in a hot climate).
Try to drink water that has been purified. Tap water often contains things like
chlorine and fluoride that reduce the health benefits of drinking water.
c. Sleep well every night. Adults should get 7 to 9 hours daily, whereas school-aged
children should get 10 to 11. One of the absolute most important ways of
improving the quality of your sleep is to do it in complete darkness, as even small
amounts of light interfere with the chemicals that tell your body to rest. If you
cant eliminate the light in your room, wear an eye mask. Another one of the best
ways to improve your sleep is to exercise.
Sleeping is also a good way to prevent overeating. A study by The American
Journal of Clinical Nutrition demonstrated that men who only slept for 4 hours
consumed, on average, 500 more calories than they did after sleeping for 8.
d. Stick to an exercise regimen. If you dont want to pay for a gym membership, try
strength-training at home. The muscle you develop will help increase your
metabolism: the bodies of muscular people burn more calories even while theyre
at rest. To help you stick to your regimen, keep a workout journal. Plan out when
and where you will work out each week and stick to it. Each time you work out,
write down what you did and for how long.
To keep your heart in shape, do cardio. One particularly effective way to
improve your cardiovascular health is to do interval training, which means
alternating between low- and high-intensity activity. This has been shown to

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 be a quick and extremely effective way to improve heart health and endurance.
(Anyone over the age of 60 or who has heart disease, high blood pressure, or
arthritis should consult a doctor before attempting interval training.)
e. Limit your vices. Quit smoking, beat drug addiction, and, if necessary, stop
drinking. Avoid other risky behaviors like speeding, fighting, unsafe sex, and
excessive thrill-seeking.
f. Be hygienic. Wash your hands thoroughly after coming into contact with a sick
person, using the bathroom, or anything else that could make you sick. (If youre
not sure what thoroughly entails, sing Happy Birthday to You in your head as
you scrub--when you are done singing the song, you should finish washing your
hands.) In addition to flossing regularly, brush your teeth and tongue at least twice
daily to limit plaque and harmful bacteria. Take showers regularly. Schedule
doctors and dentists appointments to make sure everything in your body is
working properly and you are as healthy as you can be.

g. Make little lifestyle changes. Dont tire yourself out by making large gestures
toward health without addressing the small stuff too. Instead of running yourself
ragged at the gym three days a week, park farther away from the store, walk the
dog more often, take the stairs instead of the elevator, or weed your garden;
instead of attacking your veggies and snacking distractedly in front of the
computer or TV, set time aside to slowly enjoy each meal and prevent mindless
overeating. Get your new habits to stick by tackling them at the grass-roots level.
Remember to do everything in moderation including moderation. Turning
each aspect of your life into something you need to check off a list can not
only make you feel trapped, but also make you more likely to fall (or possibly
even throw yourself) off the wagon. Allowing yourself the occasional
indulgence to blow off steam will make you much more satisfied with your
new lifestyle choices. Give yourself healthy rewards when you complete a
week of your new workout regimen or healthy eating plan.(wikiHow, 2016)

2.8 How to Implementation of Healthy Life

a. Modify Lifestyle Habits
1. Set up a healthy eating environment. Take time out of your schedule to eat a
nutritious meal without disturbances. Get friends and family together at meal

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 times. Eat slowly and chew thoroughly without rushing. Individuals who consume
meals in front of the television or while surfing the internet tend to overeat. Turn
off your phone, which could lead you to mindless eating.
2. Incorporate your healthy eating plan into your social activities. Food tends to play
a large role when socializing, but you don't have to sacrifice healthy food just to
hang out with friends. Bring healthy food to gatherings and plan activities that
feature healthy food. Instead of throwing a barbecue that features meat high in
saturated fat and slathered with processed sauces, grill seafood and vegetables
instead. Host healthy potlucks featuring homemade guacamole, baked salmon,
whole-wheat pasta salad and homemade vegetable soups, for example.
3. Surround yourself with friends and family who are also following a healthy eating
plan. It is difficult to incorporate your healthy eating plan into your lifestyle when
the people around you engage in junk food love affairs. If you do not have friends
and family that eat healthily, join a local group in your area. The internet is
saturated with groups that focus on helping you meet other people in your area
who also want to follow a healthy diet and lifestyle.
4. Engage in activities where food is not the primary focus. People use food as a way
to celebrate, fend off boredom, soothe an aching heart and socialize. When your
lifestyle revolves around food, it is harder to stick to your healthy eating plan. Go
hiking on the weekends instead of grabbing margaritas and a high-calorie lunch
with the girls. Pick up a hobby like painting, biking or crafts. Try gardening and
grow some of your own nutritious vegetables and herbs.
5. Make cooking a part of your daily life. The best way to control the ingredients in
your food and stick to your healthy eating plan is to prepare your own meals. Try
to avoid slaving over the stove alone. Take cooking classes with a friend or your
significant other so that you can make cooking fun and engaging. Set up
stimulating ways to think about healthy cooking. For example, you can challenge
your friends to create 200-calorie snacks. Then have a tasting of all snacks and
have everyone vote on which one is best. (Renee, 2014)
b. The few things we have to do to adopt a healthy lifestyle. We only need to do three
main steps as follows :
1. The first step. Sport. It is the easiest thing to do for our bodies stay healthy. The
type of exercise we do to help the burning metabolism in the body.
2. The second step. Doing light movement. We can reduce the weight of the body,
without having to do heavy exercise. If we are not ready to make a scheduled

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 program, perform minor movement in advance. Here are activities to do light
movement.
Turn off the television. Play with friends, family. What activities rather than sit
silent while watching television.
Strolling. Try to take the time to walk away. No matter how long and how
much.
Perform home activities. Doing activities at home such as cleaning the house
floor, tidied and swept on the home page.
Walk a little when we talked. Suppose when you're calling someone or talk to
others, do little as he walked.
Make a schedule for moving lighter than spend time sitting in silence.
3. The third step. Eating enough. Eating a balanced diet and enough is one of support
for healthy living. The food must be listed on the menu, as follows :
Eat more fruits.
More to consume vegetables.
Eat a diet low in fat. Such as replacing sweets by using a low-calorie sugar.
Replacing low-fat dairy. Preparing a meal replacement. The point here, we do
not continue to consume the same food. Suppose, fish replaced meat, rice,
wheat replaced and vice versa.
Drink at least 8 glasses of water each day.
In addition to the steps above, there are also some implementation of healthy
lifestyles, namely :
1. Eat a timely manner. Eat three meals a day with snacks in between is the best way
to maintain a healthy weight. If we skip breakfast or dinner, we will be more
hungry and tend to eat more of the foods that are not healthy.
2. Get used to bring lunch from home. In addition to saving money for snacks, bring
a lunch from home will save us time by not having to queue at the food outlets.
3. Choose foods that are baked or boiled, not fried. Compared to foods that are baked
or boiled, fried foods have 50% of calories or fat.
4. Reduce fast food. Eat once in a while may be, but the guard and avoid fast food
portions are large. Calories in fast food are large to be stacked into fats and lead to
weight gain. Most fast food is also rich in saturated fats, sugar, salt, and lack of
essential nutrients vitamins and minerals.
5. Snacking healthy. One of the healthy snacks are fruits and vegetables. Besides
being rich in fiber, fruits and vegetables contain vitamins and minerals that are
good for our health. In order not to get bored, vary with fruit yogurt, juice, or
salad.

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 6. Eat with adequate nutrition and balanced. In addition to carbohydrates (rice,
bread, pasta), as well as the consumption of protein (skinless chicken, lean beef),
fats (fish, beans, salad dressing low-fat, avocado), as well as fruits and vegetables
in sufficient quantities to meet the needs our nutrition.
7. Avoid soft drinks. This drink does not contain vitamins, minerals, protein or fiber.
Instead of drinking soft drinks with just getting carbohydrate intake, better
drinking milk with nutrient content more diverse, especially good calcium
nutrition for growth and bone health.(Saci dayu, 2016)
c. 12 steps to healthy eating :
1. Eat a nutritious diet based on a variety of foods originating mainly from plants,
rather than animals.
2. Eat bread, whole grains, pasta, rice or potatoes several times per day.
3. Eat a variety of vegetables and fruits, preferably fresh and local, several times per
day (at least 400g per day).
4. Maintain body weight between the recommended limits (a BMI of 18.525) by
taking moderate to vigorous levels of physical activity, preferably daily.
5. Control fat intake (not more than 30% of daily energy) and replace most saturated
fats with unsaturated fats.
6. Replace fatty meat and meat products with beans, legumes, lentils, fish, poultry or
lean meat.
7. Use milk and dairy products (kefir, sour milk, yoghurt and cheese) that are low in
both fat and salt.
8. Select foods that are low in sugar, and eat free sugars sparingly, limiting the
frequency of sugary drinks and sweets.
9. Choose a low-salt diet. Total salt intake should not be more than one teaspoon (5g)
per day, including the salt in bread and processed, cured and preserved foods. (Salt
iodization should be universal where iodine deficiency is a problem)
10. WHO does not set particular limits for alcohol consumption because the evidence
shows that the ideal solution for health is not to drink at all, therefore less is better.
11. Prepare food in a safe and hygienic way. Steam, bake, boil or microwave to help
reduce the amount of added fat.
12. Promote exclusive breastfeeding up to 6 months, and the introduction of safe and
adequate complementary foods from the age of about 6 months. Promote
the continuation of breastfeeding during the first 2 years of life.
(World Health Organization Regional Office, 2016)

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 CHAPTER 3
CLOSING

3.1 Conclusion
Based on the background, a healthy lifestyle is essential for human survival,
especially health, healthy lifestyle depends on many factors, healthy lifestyles have
greatly affected the health problems, the steps - steps too many, especially of nutrition,
rest, activity, sport and other - other. Many benefits can be obtained from a healthy
lifestyle, ranging from the avoidance of various diseases, physical and spiritual health,
cost of living, the activity becomes more regular.

3.2 Suggestion
To be able to have a healthy life takes a serious desire from within, because of the
many benefits to be gained from a healthy lifestyle, and therefore we as the most perfect
creature should maintain health by making healthy lifestyle.

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 REFERENCES

Company, A. I. P. L. (2016). Why is it important to have a healthy life.

Florence. (2014). Benefits of A Healthy Lifestyle Importance of Diet and Exercise.
Kyle Debolt. (2010). the effects of unhealthy lifestyle.
Motivationcube. (2012). 7 Habits of Unhealthy lifestyle _ Motivation Cube.
Nanaimo. (2012). Incentives and Disincentives for Healthy Behaviour.
Renee, J. (2014). How to Implement Your Healthy Eating Plan in Your Daily Life _ Healthy
Eating _ SF Gate.
Saci dayu. (2016). healthy lifestyle.
Wellsource. (2003). Ten Lifestyle Goals for Healthy Living, 2003.
wikiHow. (2016). How to keep healthy. Retrieved from http://www.wikihow.com/Create-
Papier-Mch
World Health Organization Regional Office. (2015). What is a healthy lifestyle ? World
Health, 23. Retrieved from whqlibdoc.who.int/euro/1998-
99/EUR_ICP_LVNG_01_07_02.pdf
World Health Organization Regional Office. (2016). WHO_Europe _ Nutrition - A healthy
lifestyle.

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