GUIDEBOOK OF HEALTHY LIFESTYLESimple advices from young people for young people

on how to eat, live and sport healthy.

CONTENT OF THE GUIDEBOOKSport and free time

Food and nutrition

Rest and sleep

Mental hygiene

Work/life balance

Drugs

Special thanks

SPORT – WHY?“ Tomorrow you will wish you had started today.”

1. Exercise will make you feel better!Sport releases endorphins, making you feel happy and positive

about yourself.

2. Self-confidenceWhen you exercise you can´t help but be proud of your

accomplishments

3. Self-disciplineIt helps you to develop the skills of compliance and adherence.

4. New friendsEspecially team sports allow you to get in touch withmany new people.

5. Better health conditionRegular physical activity reduce risks of many diseases.

SPORT – HOW?“ The only bad exercise is the one that didn´t happen.”

1. Do what you loveFind the sport you like so the training will be joy and not a torture for you.

2. Morning stretchingDevote 15 minutes every morning for stretching which will give you

energy for whole day.

3. Regular exerciseTrain 3 times a week in the same days. Let your body rest as well.

4. Sport buddyWhen you will find buddy for regular exercise, you can challengeYourselves and it will be way more fun!

5. Choose the harder wayUse bike instead of car, stairs instead of elevator, walk Instead of using bus. It works like perfect cardio!

SPORT – WHEN?

When? Right now! This is the perfect timeto start your exercise!

The guidebook will wait.

FOOD – WHY?“ We are what we eat. So don´t be junk.” 1. You will control your weight

Eating enough vegetable and less soft drinks will have long term positive effect on your body weight.

2. You will live longerEating healthy helps to avoid especially diabetes, heart diseases

and numerous types of cancer.

3. You will save moneyQuality food is not cheaper, however savings on your futuremedical bills will pay it off.

4. You will be more productiveEating balanced meal gives your brain enough energy.

5. Better confidence and relationshipsYou look better, You feel better. And people see it.

FOOD – HOW?1. Healthy plate

Look at your plates during the day. Does It contain vegetables, proteins, dairyand grains? Does your snack contain fruit?

2. Eat cleanTry to avoid foods with preservatives andAdditives. Eat seasonal fresh food

3. Eat leanChoose rather fish and chicken instead of fatty food. Don´t fry, boil.

4. Reduce fast sugarsChange white bread for whole grain, change sweets for fruit.Maintain your blood sugar level stable without peaks.

5. Drink plenty of waterSoda doesn´t count. Soda is actually main source of fastSugars which cause diabetes in long term.

FOOD – WHEN?“ There is no diet that will do what eating healthy does.“

1. Smaller portionsEat more smaller portions during the day. Your body will not

experience the energy shock. Try to have at least 5 portions during the day.

2. Don´t skip breakfastBalanced breakfast gives you energy for all the morning. Skipping it

means that you will be tired, you will probably eat too much lunch and than you will be out of energy because of digesting.

3. Eat at homeNot when but where. Occasional dinner in restaurant is OK But eating at home helps you to plan your food better,

4. Don´t eat before sleepYour last meal should be at least 2 hour before you go toSleep to have some time to digest it in vertical position.

REST – WHY?“ A good laugh and long sleep are the two best

cures for anything.” 1. Lower stress

Having enough rest and sleep reduces level of stress. So take your sleep to be relaxed again.

2. Sharpen attention If you won´t sleep enough, you won´t pay attention the next day.

3. Healthy brain functionBrain categorizes all the thoughts overnight. If you don´t Sleep, your brain will get stuck and confused soon.

4. Control your body weightPeople who go sleep early burn fat 56% more easily thanPeople who go to bad late at night.

REST – HOW?1. 7-9 hours

Most adults need around 8 hours of sleep otherwise they are tired, unproductive and depressed.

2. Comfortable bedKeep your bedroom cool, fresh and dark overnight. Buy quality

pillow and good mattress – don´t save on bed.

3. Regular bedtimeGo to bed and get up at the same time every day. Being consistent

reinforces your body's sleep-wake cycle.

4. Relax instead of napsWhile taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. Relax instead.

5. Heavy meals before nightDon't go to bed either hungry or too stuffed. Your discomfort might keep you up. Also limit how much and what you drinkbefore bed. Digesting alcohol takes effort for your body.

MENTAL HYGIENE“ Do what makes you happy.”

1. Find a purposeDefine your mission and goals. It will prevent you from meaningless

spending time.

2. Put first things firstRealize what is important for you and your live and give it

precedence over unimportant little problems.

3. Use positive affirmationThink positive. Instead of “I can´t” attitude try to think in the way:“What can I do to make it happen?”

4. Accept yourselfTry to appear to be less flustered by major or minor events,and soon you will be.

WORK/LIFE BALANCE“ Don´t confuse having a career with having a life.”

1. Limit time-wasting activities and people Cut off the things which steal you energy and find activities and

people who gives you energy and good mood instead.

2. Change the structure of your life Instead of trying to do everything, focus on activities you specialize

in and value most. Delegate or outsource everything else.

3. Don´t be workaholic Keep in mind that working 8 hour per day and 5 daysPer week is enough to stay productive for a long term.

4. Work smarter, not harderAllow yourself a certain amount of time per task – and try not to get caught up in less productiveactivities.

DRUGS – WHY NOT?“ The best drugs are love, family and friends.” 1. Alcohol and caffeine are also drugs

Keep in mind that not only pills are drug but also alcohol and caffeine affects your body in a bad way.

2. Smoking killsLung cancer is one of the most common death cause in a modern

society. And passive smoking is not better than the active one.

3. Solve stress another wayWhen stressed and under pressure, try to use relaxing techniquesInstead of escaping to alcohol and drugs

4. Find positive addictionInstead of using addictive properties which costs money And harm your family, try to find some activity which youReally love to do and make this your drug instead.

SPECIAL THANKSThis guidebook was created by participants of Erasmus Plus youth exchange

Youth Olympics of Health in Vranov nad Dyji, Czech Republic held between 19.7.2015 and 26.7.2015.

The youth exchange was organized by informal group of young people PROACTIVE MIND.

The youth exchange was fully supported from the European fund Erasmus Plus and gave 42 young people a chance to join a healthier journey.

For more information visit yoh.proactivemind.eu or ec.europa.eu/programmes/erasmus-plus