HealthandwellnessEnglishPPTcourseware目錄CONTENTSOverviewofHealthandWellnessThebasicprinciplesofhealthandwellnessPracticalmethodsforhealthpreservationTheBenefitsofHealthPreservationThecombinationofhealthpreservationandEnglishlearning01OverviewofHealthandWellnessCHAPTERHealthpreservationisalifestylethatemphasizestheimportanceofmaintainingphysical,mental,andsocialwell-beingthroughhealthbehaviorsandpracticesItinvolvespracticessuchaseatingabalanceddie,engaginginphysicalactivity,gettingenoughsleep,reducingstress,andseekingmedicalattentionwhennecessaryDefinitionofHealthPreservationImprovedqualityoflifeAhealthylifestylecansignificantlyimprovethequalityoflifebyreducingtheriskofchronicdiseases,enhancingphysicalandmentalwell-being,andpromotingoverallvitalityBetterproductivityApersonwhoishealthyismoreliketobeproductiveatworkorschool,astheyarenotlimitedbyillnessorphysicallimitationsLowerhealthcarecostsMaintaininggoodhealththroughpreventivemeasurescansignificantlyreducethecostofhealthcareinthelongrun,asitpreventstheneedforexpensemedicaltreatmentsTheimportanceofhealthandwellnessTheHistoryandDevelopmentofHealthPreservationIncidenthistory:Theconceptofhealthpreservationcanbetracedbacktoincidentcivilizations,wherepracticessuchasyogaandtreatmentwereusedtopromotewellbeing19thand20thcenturies:TheindustrialrevolutionbreakaboutchangesinlifestylethatledtoanincreaseinchronicdiseasesThispromptedtheemergenceofpreventivemedicineandtheestablishmentofinstitutionssuchastheAmericanHeartAssociationModernera:Withtheriskoftheobjectivityepisodeandtheincreasingawarenessofpreventivehealth,therehasbeenagrowingfocusonhealthpreservationinrecentdecksThishasledtothedevelopmentofdiversehealthpromotionprogramsandtheintegrationofwellnessintocorporatecultureandsocietyasawhole02ThebasicprinciplesofhealthandwellnessCHAPTERBalanceddieAdiethatincludesallthenecessarynutrients,vitamins,andmineralsrequiredforgoodhealthAbalanceddieshouldincludewholegrains,fruitsandvegetables,leanprotein,andhealthyfatsEatingavarietyoffoodsIncorporatearangeoffoodgroupsintoyourdiettoensurethatyouaregettingalltheessentialnutrientsVarietyinyourdiewillalsohelptokeepyouinterestedandsatisfiedAvoidingprocessedfoodsProcessedfoodsareoftenloadedwithunhealthyfits,addedsugar,andartisticingredientsSticktowhole,unprocessedfoodswhenpossibleBalanceddieRegularexerciseItisessentialtoincludesomeformofphysicalactivityinyourdailyroutineExercisecanhelpimprovecardiovascularhealth,strengthenmuscles,andreducestresslevelsMixingupyourrouteVarietyiskeywhenitcomestoexerciseMixupyourroutebyincludingarangeofactivities,suchaswalking,running,strengthtraining,andflexibilityexercisesGraduallyincreasingintensityIfyou'renotusingtoexercise,startgraduallyandgraduallyincreasingtheintensityofyourworkoutsovertimeThiswillhelptopreventinjuriesandallowyourbodytoadapttothenewrouteModifyexerciseDrinkingplentyofwater:StayinghydratedisessentialformaintaininggoodhealthDrinkplentyofwaterthroughthedaytokeepyourbodywellhydratedManagingstress:StresscanhaveanegativeimpactonyourphysicalandmentalwellbeingTrytoincorporaterelaxationtechniques,suchasyogaormedicine,intoyourdailyroutinetohelpmanagestresslevelsAvoidingsmokingandexcessalcoholconsumption:SmokingandexcessalcoholconsumptioncanhaveseriousnegativeeffectsonyourhealthMakeanefforttoquitsmokingandlimityouralcoholintakeforahealthylifestyleGooddailyhabitsApositivemindsetcanhaveasignificantimpactonyouroverallwellbeingTrytostaypositive,focusonthegoodthingsinlife,andavoidwastingonnegativethoughtsoremotionsTechniquessuchasdeepbreakingorprogressivemusclerelaxationcanhelpreducestressandpromoteasenseofwellbeingTrytoincorporatetheseintoyourdailyroutineIfyou'refeelingoverwhelmedorexperiencingpersistentnegativethoughtsoremotions,it'simportanttoseekprofessionalhelpSpeakingwithatherapistorcoachcanprovidesupportandguidanceduringdiversetimesMaintainingapositiveattitudePracticingrelaxationtechniquesSeekingprofessionalhelpApositivemindsetEnsuringequalrestSleepisessentialforphysicalandmentalwellbeingAdultsshouldaimfor7-9hoursofuninterruptedsleepeverynightCreatearelaxingsleepenvironmentandestablishregularsleephabitstopromotebettersleepqualityStressmanagementStresscaninterferewithsleepqualityTrytoincorporaterelaxationtechniquesbeforebedtime,suchasdeepbreakingexercisesortreatment,tohelpyouwindlessandeaseintosleepAvoidingcaffeinelateinthedayCaffeinecaninterferewithsleepquality,sotrytoavoidconsumingcaffeinecontainingfoodsanddrinkslateinthedayEqualrestandsleep03PracticalmethodsforhealthpreservationCHAPTER010203EatavarietyoffoodsAbalanceddieisessentialformaintaininggoodhealthIncorporateavarietyoffruits,vegetables,wholegrains,leanprotein,andhealthyfitsintoyourmealsAvoidedprocessedfoodsandsugarsnacksControlportsizesUnderstandingtheappropriatesizeofamealorsnapiscriticalformaintainingahealthyweightPortioncontrolcanalsohelpmanagebloodsugarlevelsandreducetheriskofchronicdiseasesDrinkplentyofwaterStayinghydratedisessentialformaintaininggoodhealthDrinkplentyofwaterthroughthedayandavoidsugarydrinksPracticalmethodsforhealtheatingRegularexerciseExerciseisessentialformaintaininggoodphysicalandmentalhealthSetasidetimeforeachdayoreveryotherdayforphysicalactivitiessuchaswalking,running,orstrengthtrainingIncorporateflexibilityandbalanceexercisesInadditiontostrengthtrainingandcardexercises,flexibilityandbalanceexercisesareimportantformaintaininggoodphysicalhealthYogaandbalanceexercisescanhelpimproveflexibilityandbalanceRestandrecoveryIt'simportanttoallowtimeforrecoveryafterexerciseRestandrecoveryareessentialformusclegrowthandrepairPracticalmethodsofsports01Getenoughsleep:SleepisessentialformaintaininggoodphysicalandmentalhealthAdultsshouldaimfor7-9hoursofsleeppernight02Managestress:StresscanhavenegativeeffectsonphysicalandmentalhealthFindwaystomanagestress,suchasthroughrelaxationtechniquesorexercises03Avoidingsmokingandexcessalcoholconsumption:SmokingandexcessalcoholconsumptioncanhavenegativeeffectsonphysicalandmentalhealthIfyousmokeordrinkexceptionally,considerseekinghelptoquitThemethodofcultivatinggooddailyhabitsPracticemindfulnessMindfulnesscanhelpreducestressandimprovementalwellbeingPracticingmindfulnessinvolvesbeingawareofthepresentmomentandusingrelaxationtechniquestoreduceanxietyandstressSeeksocialsupportHavingastrongsocialnetworkcanhelptoimprovementalwellbeingandprovideemotionalsupportduringtoughtimesSeekoutfriends,family,orsupportgroupstoshareyourexperiencesandfeelingswithPracticegraduationFocusingonthethingsyouarepregnantforcanhelpimproveyourmoodandoverallwellbeingTrytomakeahatofwritingdownthreethingsyouarepregnantforeachdayMethodsforcultivatingapositivemindsetEstablisharegularsleepscheduleGoingtobedandwalkingupatthesametimeeachdaycanhelpregulateyourbodyclockandimprovesleepqualityCreateacallingbedroomenvironmentMakesureyourbedroomisdark,quiet,andcoolAdvisorusingearplugs,eyemasks,orafantoblockoutnoiseandlightAvoidingstimulatingactivitiesbeforebedtimeStimulatingactivitiessuchaswatchingTV,usingelectronicdevices,orexercisingcaninterferewithsleepqualityTrytoavoidtheseactivitiesforatleastanhourbeforebedtimePracticalmethodsforequalrestandsleep04TheBenefitsofHealthPreservationCHAPTERImprovingphysicalcondition01GoodhealthisthefoundationofahappylifeBymaintaininggoodhealth,individualscanavoidvariouschronicdiseasesandimprovetheiroverallphysicalconditionsPreventingpredictionaging02AhealthylifestylecanhelpslowdowntheagingprocessandmaintainayouthfulappearanceEnhancingenduranceandvitality03Afitbodyhasmoreenergyandendurance,enablingindividualstobetterscopewiththechallengesofdailylifeBenefitstothebodyPsychologicalbenefitsAhealthylifestylecanhelpindividualsmaintaingoodcognitivefunction,enablingthemtobetterprocessinformationandmakewisedecisionsEnhancingcognitivefunctionAhealthylifestylecanhelpindividualsmaintainapositiveattitude,reduceanxietyandstress,