Assalamualaikum and a very good morning to all judges, teachers and friends.

Today I would like to

talk about “How to stay healthy”.

Healthy means, a state of complete physical, mental and social well-being and not merely
the absence of deceases. There are several ways to keep ourselves healthy.

The most important one is to take a healthy diet. Here, we should focus on fruits,
vegetables and whole grains. Choose chicken or fish and keep red meat to a minimum. It’s also
important to cut back on bad fats and choose healthy fats. We also have to encourage healthy
snacking on fruits and vegetables.

Second, we should maintain a healthy weight because weighing too much or too little can
lead to healthy problems. Eating the right food and the right amount of food can help you have a
longer healthier life.

Ladies and gentlemen. We must exercise regularly. Make exercises a habit by setting aside
the same time for it each day. Taking a walk regularly also can help us. Also take part in organized
activities including soccer and gymnastic. Research shows that physical activity can help prevent
disease. Physical activity also will help you feel better and stay healthy. Research suggest that brisk
walking can be just a good for you as an activity such as jogging. Take a total of 30 minutes of
constant physical activity every day. We can choose other activities we like, such as dancing or
swimming.

Forth, don’t smoke. You have heard it before: If you smoke, quitting is absolutely the best
thing you can do for your health. Yes, it’s hard but it’s also far from impossible. Research shows
that smoking cause more major diseases, such as cancer of throats, hearts and lungs. Stop smoking
and you can avoid the diseases. It is never too late to stop smoking.

Fifth, overcoming depression. Everybody feels ‘down’ and ‘blue’ at times. But, if these
feelings are very strong or last for most of the day, they may be due to medical illness called
depression. Depression can be treated but first you have to know you have it. There are many signs
of depression. Do talk to your doctor.

Last but not least, change the sleeping habits. We should get enough sleep because not
getting enough sleep has been linked to heart attacks, high blood pressure and other serious heart
problems. The National Heart, Lung and Blood Institute recommend that adults need eight to eight
and a half hour of sleep each night for optimum health. We must stay heathy for a better life.

That’s all. Thank you.

SEKOLAH KEBANGSAAN PAKA III

23100 PAKA, TERENGGANU.

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HOW TO STAY HEALTHY

( NUR UMAIRAH SYAHMINA BT SOFFIAN )