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Assignment - Providing advice on lifestyle improvements

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Assignment 3 Providing advice on lifestyle improvements Task 1 Increasing physical activity as a regular part of your day. You should choose something that you can do regularly and something that you enjoying doing. Fitting physical activity into your daily routine can be easy; you can exercise in your lunch break. If you don't want to join a gym, instead you can take a 10-minute walk with the dog or even take the children to the park. Make sure that you do something different everyday to keep it interesting or you will become de-motivated and you will stop doing exercise. You should be active most days of the week. You should also do at least 10 minutes of exercise at anytime because shorter bursts of exercise will not have the same health benefits, these include: ==> Decreasing anxiety. ==> Stress relief ==> Improving confidence and mental self-esteem. ==> Decreasing diseases such as hypertension, CHD and diabetes. http://www.mypyramid.gov/pyramid/physical_activity_tips.html. Changes in behaviour toward smoking Precontemplation: In this stage you will feel like everything is ok about your behaviour, you use self talk to justify this e.g. "I am fitter than most people, there are plenty of people who don't smoke and aren't as fit as me." ...read more.


Unsaturated fat: Having unsaturated fat in your diet instead of saturated fat will lower blood cholesterol You should try to cut down on food that is high in saturated fat and instead eat foods that are rich in unsaturated fat instead, such as: ==> Vegetable oils these include sunflower, rapeseed and olive oil. ==> Oily fish ==> Avocados ==> Nuts and seeds. Saturated fat High is more than 5g saturates per 100g Low is 1.5g saturates or less per 100g http://www.eatwell.gov.uk/healthydiet/eighttipssection/8tips/ Try to eat at least 5 portions of a variety of fruit and vegetables every day. It will be much easier than you think. For example in one day you could have: ==> A glass of juice and a sliced banana with your cereal at breakfast ==> A side salad at lunch ==> A pear as an afternoon snack ==> A portion of peas or other vegetables with your evening meal, but potatoes count as a starchy food, not as portions of fruit and veg. You should also think about eating wholegrain foods as they contain more fibre and other nutrients than white starchy foods. We also digest wholegrain foods more slowly; this can help make you feel fuller for longer so you don't need to snack in between meals. ...read more.


You need to complete a plan to stop drinking alcohol. Put it in a place where you can see it very often, such as on your fridge door. You might want to put it in more than one place so you can be reminded of your plan. You also might want to put it on a card and keep it in your purse or wallet. You need to share your plan with others. Talk to your family and friends about your plan. Let them know how they can help you to succeed. Evaluate your progress. In your plan, identify when you will evaluate your progress so far. You should try a plan for 30 days so that the new behaviour becomes a habit. You need to review your reasons for stopping drinking. Write down the benefits that you are seeing from this. Continue your new behaviour. After trying this plan for 30 days, try it for another 30 days. It is not easy to change your behaviour, even when it might be in your best interest to change. The more you practise your new behaviour the more likely it will become a habit. If you try this plan but you feel you are not successful, talk to your doctor about other ways you can stop drinking alcohol. ?? ?? ?? ?? Sarah Cook 1 ...read more.

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