HOW CAN YOU DEVELOP HEALTHFUL

EATING HABITS WITHOUT DEPRIVING

YOURSELF?
1. Eating slowly will help you have a feeling of satisfaction when
you have already had the right amount of food. It will also allow
you to feel full afterwards, helping you eat less.
2. Eating a lot of fruits and vegetables and with a broth-based
soup as a starter will help you feel fuller.
3. Making use of smaller plates helps to moderate the portion of
your foods, without the food actually appearing less in portion.
4. Drinking at least 8 glasses of non-caloric beverages per day
will help you feel full, making it more feasible for you to eat less.
5. Putting snacks from large packaging to smaller ones will help
you avoid overeating.
 WHAT OTHER FITNESS
ACTIVITIES CAN HELP
YOU IMPROVE MORE OF
YOUR PHYSICAL FITNESS
AND HEALTH STATUS?
 WHAT IS ASANA IN YOGA?
• It is a body position that literally means "posture" which is 'seat,"
usually related to the practice of yoga where the purpose is to
establish and promote well-being and develop flexibility. it is more
than just stretching because it is about purifying and strengthening
the body, and having control and focus of the mind.
• Advantages of engaging in Yoga: Some of the positions of Asana
have various effects not only through the body but also in mind and
emotion.
Standing Poses: Promote emotional stability and strength.
Inverted Poses: Help intensify energy, calmness, and sense of well-
being.
Forward Bend: Promotes calmness and has a cooling effect.
Backbend: Serves as anti-depressant and helps in elevating the
mood.
 WHAT IS FLEXIBILITY AND WHAT ARE THE
DIFFERENT STRETCHES THAT CAN NURTURE
FLEXIBILITY ASIDE FROM YOGA?
• Flexibility is defined as the ability of the joints, muscles, and
surrounding tendons to move freely and comfortably as intended for a full
range of motion.
Classifications
Static of stretches
This that
type ofnurture
stretchingflexibility
involves the movement of a joint
in a full range of motion (ROM) in a slow and steady
position.
Dynamic It is mostly appropriate in sports, moving quickly or
slowly in a full range of motion (ROM).
Balistic Quick and brief bouncing and rebounding of joints in a
ROM, it is common to sports' mimic movement.
PNF – Proprioceptive This type of stretching allows the body's reflexes to
Neuromuscular Facilitation relax a muscle before stretching so it can be stretched
farther.
 CHILD POSE
• Start by kneeling with your toes untucked
and sitting back on your heels. You can
separate your knees or leave them
together. Lean forward, laying your chest
over or between your thighs. Your arms
reach forward with your palms facing down
or you can reach them behind you with your
palms facing up.
• Child’s Pose can reduce stress and helps
stretch your hips, thighs, and ankles. I also
find that it’s a great way to bring your
attention to your breath, an essential
element of a yoga practice. If you have a
knee injury, you should avoid this pose.
 BADDHA KONASANA
OR BUTTERFLY POSE
• To begin, come to a sitting position with
knees bent and the bottoms of your
feet coming together. Gently bring your
knees as close to the floor as is
comfortable. Make sure you keep your
spine straight. If it’s comfortable, you
can lean forward, but only as far as you
can keep a straight spine. Hold this
pose for 1-5 minutes.
• Baddha Konasana helps stretch your
thighs, groin, and knees. It can improve
circulation, fatigue, and menstrual
cramps. If you have a knee or groin
injury you should avoid this pose.
 STANDING FORWARD
BEND
• Come to standing, feet hip distance apart. Let
your torso slowly fall forward, arms hanging.
Keep your spine long. Instead of coming forward
with your shoulders, thinking of hinging at your
waist. Let your head hang loosely. You can have
your knees slightly bent. Stay in this pose for a
couple of breaths and then bend your knees a
little more before coming up slowly to standing.
• This is a very calming pose. It helps to reduce
stress, anxiety, and fatigue. It relieves tension
in your back, neck, and spine. A standing
forward bend helps to stretch your hamstrings,
hips, and calves while strengthening your thighs
and knees. If you have a back, hip, shoulder, or
leg injury, you should avoid this pose.
 DOWNWARD DOG POSE
• To get into Downward Dog Pose, start on your
hands and knees with shoulders stacked over wrists
and hips stacked over knees. Tuck your toes under
and lift your hips. Relax your head and bring your
gaze towards your belly. Try to elongate your spine
by bringing your hips up and back in space. If you
feel some discomfort in your wrists, elbows, or
shoulders, try walking your hands back to your feet
a little. This will help alleviate pressure on the arms.
Hold the pose for a few breaths and then bring your
knees back down to the mat to exit the pose.
• This pose is great for relieving stress and leaving
you feeling energized. It helps to prevent
osteoporosis. It stretches your hamstrings, calves,
and shoulders. If you have carpal tunnel syndrome,
are pregnant, or have high blood pressure you
 LUNGE
• From Standing Forward Bend, step
one foot back and place your hands
down in front of you. Your back heel is
lifted and your hips should stay facing
the front of your mat. Lift your gaze
and your arms if you like. Hold for a
few breaths and then repeat on the
other side.
• This pose is great for strengthening
your hips, thighs, and glutes. It also
increases your energy. If you have
high blood pressure, heart problems,
or a knee or spinal injury, you should
 WHAT ARE THE
DIFFERENT
WALKING STYLES?
 POWER WALKING
• This means adding
more power and
increasing speed in
your walk. It is one of
the most effective
cardiovascular
exercises for those who
are recommended a
low impact exercise.
 HALF-MARATHON
WALKING
• Executing power
walking to the
extent that longer
time is needed for
more endurance
 RACE WALKING

• It is a
competitive form
of walking and
does not require
greater speed.
 TREADMILL WALKING
• An alternative way of
walking exercise if
the weather
condition is not good.
You can continue the
walking exercise
program indoor with
the use of treadmill.