Healthy Lifestyle Strategies for Youth Goal Setting
The next evidence-informed health behavior recommendations and resources were chosen to help. Oromocto Food Bank program participants and providers identify specific goals for enhancing the healthy lifestyles of youth and young adults.
Healthy lifestyle recommendations were chosen from science-based resources and target the next health areas addressed in Oromocto Food Bank programs:
Getting Adequate Sleep
This health behavior recommendations are further arranged into those suitable for youth (children and teens). And those more relevant to young as well as older adults.
Like OFB Programs, we imply that any goals that are set to enhance or increase wellness behavior ought to be combined with one or more aims to prevent or reduce substance use behaviors, such as alcohol, tobacco, e-cigarettes, marijuana, prescription drugs and Illicit drugs that harm a healthy lifestyle and positive self-image attainment.
Children and teens should have 60 minutes (1 hour) or more of physical activity every day.
1. Aerobic: Many of the 60 or more minutes each day should be moderate- or vigorous-intensity aerobic physical activity and should incorporate vigorous-intensity physical activity three or more days per week.
2. Muscle-strengthening: As part of the 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on three or more times of the week.
3. Bone-strengthening: Included in the 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on three or more times of the week.
It’s important to encourage young people to take part in physical activities that are acceptable for their age, which is pleasurable, and that offer variety.
Adults need at least:
1. 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity(i_e. Brisk walking) weekly and;
2. Muscle-strengthening activities on two or more days a week which work all major muscle groups (thighs, hips, back, abdomen, chest, shoulders, and arms).
10 Minutes at a Time is Fine
We all know 150 minutes each week seems like lots of time, but it is not. That is two hours and 30 minutes, about the same amount of time you could spend watching a film. The fantastic thing is that you can spread out your activity throughout the week, so you don’t have to do everything at one time. You can even break it up into smaller chunks of time during the day It is about what works best for you, so long as you are doing physical action in a moderate or vigorous attempt for a minimum of 10 minutes at one time.
What is healthy eating?
Eating healthy is an important part of a healthy lifestyle and is something that needs to be taught at a young age. Listed below are some general guidelines for helping your adolescent eat healthily. It’s important to discuss your adolescent’s diet with his or her health care provider prior to making any dietary changes or placing your adolescent on a diet. Discuss the following healthy eating recommendations with your adolescent to ensure he or she’s following a healthy eating plan:
Eat 3 meals per day, with healthy snacks.
Drink water. Avoid drinks that are high in sugar. Fruit juice may have many calories, so limit your teenager’s intake. Whole fruit is obviously a better choice.
Eat balanced meals.
When cooking for your adolescent attempt to bake or broil instead of fry.
Make sure that your adolescent watches (and decreases, if necessary) their sugar intake.
Eat fruit or vegetables for a snack.
Reduce the use of butter and heavy gravies.
Eat more fish and poultry. Limit red meat intake, and choose lean cuts as soon as possible.
Making Healthy Food Choices.
Foods which are produced from rice, wheat, oats, cornmeal, barley, or another cereal grain is grain products. Examples include brown rice, whole wheat, and oatmeal.
Vary your veggies. Choose various vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables.
Any fruit or 100% fruit juice counts as a portion of the fruit collection. Fruits may be fresh, canned, frozen, or dried, and possibly the whole cut-up or pureed.
Milk products and several foods made from milk are considered a part of the food group. Concentrate on fat-free or low-fat goods, in addition to those who are high in calcium.
Go lean on protein. Choose low-carb or lean meats and poultry Vary your protein routine–choose more fish, nuts, seeds, peas, and beans.
Oils aren’t a food group, yet some, such as nut oils, contain essential nutrients and can be included in the diet. Others, such as animal fats, are strong and should be prevented.
A healthy eating routine includes:
An assortment of vegetables from all the subgroups–dark green, red and orange, legumes (beans and peas), starchy, and other.
Fruits, especially fruits.
Grains, at least half of that can be whole grains.
Fat-free or low-fat dairies such as milk, yogurt, cheese, or fortified soy drinks.
A selection of protein foods, such as fish, lean meats, and poultry, eggs, legumes (beans and peas), and seeds, nuts, and soy products.
Getting Adequate Sleep
Sleep is food for the mind. During sleep, significant body functions and brain activity happen Skipping sleep can be detrimental even deadly, especially if you’re behind the wheel. You may look bad, you can feel moody, and you perform badly. Sleepiness can make it tough to get along with your loved ones and friends and harm your scores on college exams. On the court or on the field Recall: A brain that’s hungry for sleep will get it, even if you don’t anticipate it. By way of instance, nausea and falling asleep at the wheel cause over 100,000 car crashes each year. When you don’t get enough sleep, you’re more likely to have an accident, illness or injury.
Sleep is very important to your well-being, as vital as the air you breathe, the water you drink and the food you consume. It can even enable you to eat better and deal with the stress of being a teen.
Biological sleep patterns change toward later times for both waking and sleeping during adolescence meaning it’s natural to not have the ability to fall asleep until 11:00 pm.
Teens need about 8 to 10 hours of sleep each night to work best. Most teens don’t get enough sleep — one study found that only 15% reported sleeping 8 1/2 hours on school nights
Teens often have irregular sleep patterns throughout the week that they generally stay up late and sleep in late on the weekends, which may influence their biological clocks and hurt the quality of the sleep.
Many adolescents suffer from treatable sleep disorders, such as narcolepsy, insomnia, restless legs syndrome or sleep apnea.
Make sleep a priority and keep a sleep journal. Decide what you will need to alter to get enough sleep to keep healthy, happy, and intelligent!
Naps will help pick you up and force you to work more efficiently in the event that you plan them right. Naps that are too long or too near bedtime may interfere with your normal sleep.
Make your room a sleeping haven. Keep it cool, quiet and dark If you want to, get eyeshades or blackout curtains. Allow in bright light in the morning to signal your body to awaken.
No pills, vitamins or beverages can replace decent sleep. Consuming caffeine close to bedtime may damage your sleep, so avoid tea, coffee, soda/pop, and chocolate in the day so that you can get to sleep at night. Nicotine and alcohol may also interfere with your sleep.
When you’re sleep-deprived, you are as impaired as driving with a blood alcohol content of .08 percent, which is illegal for motorists in many states. Drowsy driving causes over 100,000 crashes every year. Recognize sleep deprivation and call somebody else for a ride. Only sleep can save you!
Set a mattress and wake-time and adhere with it coming as close as possible on the weekends. A consistent sleep schedule can allow you to feel less tired as it enables your body to get in sync with its natural routines. You will discover that it’s much easier to fall asleep at bedtime with such a routine.
Do not eat, drink, or exercise in a few hours of your bedtime. Don’t leave your assignments for the last minute. Try to prevent the TV, computer, and phone in the hour before going to bed. Adhere to silent, calm activities, and you will fall asleep more easily!
If you do the very same things every night before going to sleep, you teach your body the signs that it is time for bed. Consider taking a bath or shower (this will leave you extra time in the morning), or reading a book.
Try keeping a journal or to-do list. If you jot down notes before you go to sleep, you will be less inclined to remain awake worrying or stressing.
If you hear your friends talking in their all-nighters, inform them how good you feel after having adequate sleep.
Most adolescents experience changes in their sleep schedules. Internal body clocks can make them fall asleep and wake up later.
You cannot change this, but you can take part in interactive activities and courses to help counteract your sleepiness. Ensure that your activities at night are calming to counteract your heightened alertness.
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