How to Live a Healthy Lifestyle
Letter of Intent
Tripp Summerlin
254 Niblick Drive
Summerfield, NC 27358
February 26, 2016
Advisory Board
Rockingham County High School
180 High School Road
Reidsville, NC 27320
Dear Advisory Board:
My area of interest is to learn and demonstrate a healthy lifestyle. I do not know very much about nutrition or fitness programs. This will be a learning process for me because I will have to change the way I live and also continuously seek advice from my expert. I will be running a 5K for the first time. This is important to me because it will benefit all other areas of my life by being in better shape.
The developing thesis of my paper is to show how a healthy lifestyle benefits you throughout your entire life. I will show how exercise helps to prevent diseases and gives a better psychological state of mind. A couple of questions to think about while reading my research paper will be: How can exercise help prevent diseases? Would living a healthier lifestyle benefit your life as a whole?
My product plan is to train and run a 5K. This will be a stretch for me, because I have no experience with running extended distances. I will also have to change my lifestyle to start training for this marathon. I am going to get Robert Keck to be the expert of my product.
I understand that plagiarism is illegal and a very bad thing to do. I intend on avoiding the act of plagiarism by citing all my sources correctly. It is very important to be an ethical person because what people think of you means a lot. Later on in life, it will show when you are trying to get a job.
Sincerely,
Tripp Summerlin
I have read the Letter of Intent and agree to support my child.
Parent/Guardian Signature__________________________________ Date___________
Research Paper
Ms. Williams
English IV
2 May 2016
Benefits of Living a Healthy Lifestyle
There are many benefits of living a healthy lifestyle. Staying healthy is a priority in the minds of most people, though the world around them makes it difficult to sustain that way of life. Therefore it takes a matter of self discipline to be successful in healthy living. A healthy lifestyle can help prevent diseases, improve mood, and increase productivity.
Cancer is a worldwide problem that causes many deaths each year. It is one of the biggest mysteries in human history. Doctors and scientists have been trying to find a cure for cancer for decades. There have been no significant developments in the fight against cancer. Doctors and scientists are still working very hard on finding a cure.
People have the opportunity to aid their bodies in preventing cancer. Physical activity, diet, and tobacco are the big three when it comes to cancer. One-third of all cancer deaths in the United States have been linked to lack of physical activity and poor diet (“Cancer Prevention”). These things are important because they will help achieve and maintain a healthy weight to allow for a more productive life.It is best for a person to find an activity that they enjoy doing. They need to find an activity that does not feel like a chore to complete. They need to be looking forward to it on their way home from work or school instead of dreading it. One great example of a fun activity is walking with friends. This can be done in the person's neighborhood or a local trail. Having a friend to keep each other on track can make a tremendous difference in results in the long run.
Another key thing to remember when trying to live a healthier lifestyle is to not make it overly difficult. It is best to keep it as simple as possible and to blend it into daily life. Start slow, and build up the intensity level so that new activities do not feel overwhelming at first. It can be a psychological benefit, because the person does not feel overwhelmed. This can also encourage the continuance of this lifestyle instead of quitting after a short period of time, of which a decline in healthful living could increase the chances of being diagnosed with a chronic disease.
Heart disease and strokes have had a very large impact on families across America;
“Being physically active is important to prevent heart disease and stroke, the nation’s No. 1 and No. 5 killers. To improve overall cardiovascular health, we suggest at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). Thirty minutes a day, five times a week is an easy goal to remember. You will also experience benefits even if you divide your time into two or three segments of 10 to 15 minutes per day” (“American Heart Association Recommendations for Physical Activity in Adults”).
Living a healthy lifestyle affects not only the individual, but their entire family. Due to the possibility they die from an unhealthy lifestyle, the family has to pay for it in many ways, emotionally and physically.
It is important to remember that living this healthier way of life does not have to be expensive. In fact, it can save a person money. Instead of going out to eat, that person can be going for a walk or a run in their neighborhood. The person will also not have to spend as much money on food because they will probably not be eating as much food portion wise. The average American eats too much food per meal.
The body needs fuel to keep on going and that fuel is received by eating food. Not every food fuels the body the same way. It is best to try to eat foods with complex carbohydrates. The complex carbohydrates have more fiber than simple carbohydrates do (Stanten). Some simple carbs to try to avoid include pasta, soda, sugary foods, and sugary drinks. These foods will make you feel energized for a short amount of time but will soon lead to the “crash” everyone talks about which makes it hard to give it you all in whatever activities that person has for later on in the day. Some examples of complex carbs are whole grains, fruits, and veggies. These complex carbs can also be metabolized by the body quicker (Stanten).
Eating a healthy diet can also help in making a person happier and giving them a better mood. “Foods rich in vitamins and minerals, such as fruits, whole grains and vegetables, have been associated with an overall lower risk of depression, as have foods rich in omega-3 fats, such as nuts, salmon and other fatty fish” (Glover). Just by eating different foods, a person can dramatically change the way that they feel every day. It can increase the general well-being of a person.
Exercise also aids in making a person happier and giving them a better mood. The person can go to the gym or go for a run to burn off stress of frustration with the way that their job or life went that day. Physical activity helps stimulate chemicals in the brain that can leave a person feeling happier and less stressed. That person will also feel better about their appearance which will lead to more confidence and a higher self esteem. This will lead to a happier mindset because the person feel better about life in general.
Eating healthier can also help to reduce stress. When a person's body is in a state of stress, it breaks down protein to try to fight the stress. There are certain foods that help in reducing the stress hormone which is cortisol. Many studies show that eating foods with omega-3 fatty acids and magnesium could help in reducing cortisol levels in the human body (Glover). Eating a protein rich diet such as fish and dairy products can help keeping this stress hormone to a minimum and make life much easier for most people.
Healthy diet can help regulate a healthy weight over an extended period of time. More than half of Americans are overweight or obese and obesity contributes to nearly one in five american deaths (Glover). Having a healthier body weight also lowers the chance of developing other diseases such as diabetes. It also makes life more enjoyable by allowing the person to do more activities. Not only do those activities become more achievable, but they are able to be accomplished with a higher skill level than before.
Not everyone that looks healthy really is healthy. Many skinny people eat junk food all of the time and do not exercise much if any. Even though they appear to be healthy, their body is feeling the effects of what they do. Whether it is putting junk food into their body as fuel, or if it is not ever exercising and not living up to their potential. They would have a more productive, happier, more confident life if they started doing the right things for their body.
Another benefit of having regular physical activity is that it helps getting a better sleep. Not only can it help a person fall asleep faster, but it can deepen their sleep. This will make the person feel more energized the next day by giving them adequate rest. It can also improve a person's mood because they are fully rested and energized.
Food is like the fuel that we feed the body and brain. A bad choice at breakfast or lunch can ruin the whole day and make the person feel like not doing anything else. If they just choose a healthier alternative with the right amount of nutrients, it can alter the course of their day. They can go from feeling bad and lazy all week to feeling like they are full of energy and want to keep going. This is the simplicity of a healthy lifestyle but it is all a decision that has to be made before hand. If a person has it in their mind that they are going to eat unhealthy food well before it is time to eat, they will probably follow through with that decision. If they decide before hand to eat a healthier food for a snack or a meal, they will reap many benefits from that one decision. The same applies to physical activity. If the person decides to follow through with it and do something active, there will have many benefits that will surely come.
Overall, living a healthy lifestyle is something that everyone should consider doing. It has many mental and physical benefits that can make a dramatic impact on the way a person lives their life. Therefore, it is the great change that many people need in their lives.
Works Cited
"American Heart Association Recommendations for Physical Activity in Adults." American
Heart Association Recommendations for Physical Activity in Adults. Web. 17 Apr. 2016.
"Cancer Prevention." University of Michigan Comprehensive Cancer Center. Web. 14 Apr.
2016.
Glover, Lacie. "6 Reasons for Eating Healthy - NerdWallet." NerdWallet. 12 Feb. 2016. Web. 05 Apr. 2016.
Stanten, Michele. "6 Eating Rules For Faster Weight Loss." Prevention. 29 Jan. 2014. Web. 17 Apr. 2016.
Learning Stretch
Expert Collaberation
Problems and Solutions
The Entire Experience
Key
One set of lunges= 10 lunges
Bench press= 125 lbs.
Workout
20 minute run (2.3 miles)
5 minutes jumping rope
5 minutes stretching
Tuesday, Feb 9, 2016, 04:15 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
20 minute run
5 minutes running stairs with medicine ball
5 minutes lunges with medicine ball
5 minutes stretching
Wednesday, Feb 10, 2016, 05:00 PM
Rockingham County High School, High School Road, Reidsville, NC, United States
Workout
5 minutes jumping rope
60 push ups
50 sit ups
5 minutes stretching
Thursday, Feb 11, 2016, 08:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
20 minute run (2.3 miles)
65 push ups
50 sit-ups (volleyball)
5 minutes stretching
Friday, Feb 12, 2016, 08:30 PM
Rockingham County High School, High School Road, Reidsville, NC, United States
Workout
20 minute run (2.34 miles)
65 push ups
50 sit-ups
5 minutes stretching
Saturday, Feb 13, 2016, 08:30 PM
Rockingham County High School, High School Road, Reidsville, NC, United States
Workout
5 minutes jumping rope
65 push ups
50 sit-ups (volleyball)
5 minutes stretching
Sunday, Feb 14, 2016, 06:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
Workout at the YMCA
Monday, Feb 15, 2016, 08:30 PM
Spears YMCA, Horse Pen Creek Road, Greensboro, NC, United States
Workout
20 minute run (2.34 miles)
50 sit-ups (volleyball)
60 push ups
30 dumbbell curls (25 lbs. each)
5 minutes stretching
Tuesday, Feb 16, 2016, 06:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
40 minutes
60 push ups
50 sit-ups (volleyball)
2 sets of lunges (body weight)
30 dumbbell curls
5 minutes stretching
Thursday, Feb 18, 2016, 09:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
20 minute run (2.34 miles)
60 push ups
50 sit-ups
30 bench press
2 sets of lunges (body weight)
5 minutes stretching
Sunday, Feb 21, 2016, 06:30 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
26 minute run (3 miles)
65 push ups
50 sit-ups (volleyball)
3 sets of lunges (body weight)
40 dumbbell curls
5 minutes stretching
Tuesday, Feb 23, 2016, 06:45 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
16 minute run (2 miles)
YMCA
Wednesday, Feb 24, 2016, 07:30 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
150 push ups
65 sit-ups (volleyball)
50 dumbbell curls
4 sets of lunges (dumbbell)
5 minutes stretching
Thursday, Feb 25, 2016, 08:30 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
25 minute run (3 miles)
110 push ups
50 dumbbell curls
65 sit-ups (volleyball)
3 sets of lunges (dumbbell)
5 minutes stretching
Friday, Feb 26, 2016, 08:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
25 minute and 30 seconds run (3 miles)
100 push ups
60 sit-ups (volleyball)
50 dumbbell curls
3 sets of lunges (dumbbell)
5 minutes stretching
Saturday, Feb 27, 2016, 07:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
26 minute run (3 miles)
2 sets of lunges (dumbbell)
25 dumbbell curls
20 sit-ups (volleyball)
20 push ups
5 minutes stretching
Sunday, Feb 28, 2016, 07:30 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
One hour
Monday, Feb 29, 2016, 08:30 PM
Spears YMCA, Horse Pen Creek Road, Greensboro, NC, United States
Workout
26 minute run (3.1 miles)
50 sit-ups (volleyball)
75 push ups
50 dumbbell curls
5 minutes stretching
Tuesday, Mar 1, 2016, 07:30 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
30 bench press
100 push ups
50 sit-ups (volleyball)
50 dumbbell curls
2 sets of lunges (dumbbell)
5 minutes stretching
Wednesday, Mar 2, 2016, 08:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
7 mile bike ride (trails)
60 sit-ups (volleyball)
70 push ups
30 shoulder presses (dumbbell)
5 minutes stretching
Thursday, Mar 3, 2016, 03:15 PM
Greensboro, NC, United States
Workout
5 sets of running/lunges
50 sit-ups (volleyball)
5 minutes stretching
Friday, Mar 4, 2016, 07:45 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
The Gauntlet
Saturday, Mar 5, 2016, 09:00 AM
Rockingham County High School, High School Road, Reidsville, NC, United States
Workout
5 minutes jumping rope
60 sit-ups
100 push ups
50 dumbbell curls
2 sets of lunges (dumbbell)
5 minutes stretching
Monday, Mar 7, 2016, 07:45 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
28 minute run (3.3 miles)
60 sit-ups (volleyball)
50 bench press
40 dumbbell curls
3 sets of lunges (dumbbell)
5 minutes stretching
Tuesday, Mar 8, 2016, 07:30 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
35 minute run (4 miles)
60 sit-ups (6 lbs.)
50 push ups
30 bench press
3 sets of lunges (dumbbell)
35 dumbbell curls
5 minutes stretching
Wednesday, Mar 9, 2016, 08:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
3 sets of running/lunges
50 sit-ups (6 lbs.)
100 push ups
30 couch dips
65 dumbbell curls
5 minutes stretching
Thursday, Mar 10, 2016, 06:45 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
35 minute run (4 miles)
50 sit ups (6 lbs.)
50 bench press
30 couch dips
30 dumbbell curls
3 sets of lunges (dumbbell)
5 minutes stretching
Thursday, May 12, 2016, 09:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
4 sets of running/lunges
65 sit-ups (6 lbs.)
100 push ups
50 dumbbell curls
50 couch dips
5 minutes stretching
Saturday, Mar 12, 2016, 08:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
35 minute run (4.1 miles)
5 minutes jump rope
5 minutes stretching
Sunday, Mar 13, 2016, 08:45 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
34 minute run (4 miles)
5 minutes jumping rope
5 minutes stretching
Wednesday, Mar 16, 2016, 08:15 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
25 minute run (3 miles)
65 sit-ups (6 lbs.)
100 push ups
40 dumbbell curls
2 sets of lunges (dumbbell)
5 minutes stretching
Thursday, Mar 17, 2016, 09:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
felt bad after
Friday, Mar 18, 2016, 06:30 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Sick
Felt weak for over a week
Friday, Mar 18, 2016, 09:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
3 sets of running/lunges
5 minutes jumping rope
One mile run
30 minutes bike riding
5 minutes stretching
Tuesday, Mar 29, 2016, 09:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workouts
2 mile runs every other day with stretching
Wednesday, Mar 30, 2016, 07:30 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
One mile run
40 pull ups
50 sit-ups (volleyball)
100 push ups
50 dumbbell curls
2 sets of lunges (dumbbell)
3 sets of couch dips
5 minutes stretching
Saturday, Apr 9, 2016, 08:30 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
20 minute run (2.36 miles)
55 sit-ups (volleyball)
50 push ups
30 dumbbell curls
2 sets of couch dips
5 minutes stretching
Sunday, Apr 10, 2016, 08:45 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
25 minute run (3 miles)
50 sit-ups (volleyball)
One hour of tennis
5 minutes stretching
Thursday, Apr 14, 2016, 09:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
25 minute run (3 miles)
One hour of tennis
50 sit-ups (volleyball)
5 minutes stretching
Wednesday, Apr 20, 2016, 09:00 PM
Rockingham Community College, Wrenn Memorial Road, Wentworth, NC, United States
Workout
One hour and 30 minutes of tennis
20 pull ups
40 push ups
50 sit-ups (volleyball)
8 minute run (one mile)
5 minutes stretching
Thursday, Apr 21, 2016, 02:30 PM
Rockingham Community College, Wrenn Memorial Road, Wentworth, NC, United States
Workout
25 minute run (3 miles)
65 sit ups (volleyball)
5 minutes jumping rope
5 minutes stretching
Monday, Apr 25, 2016, 09:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
25 minute run (3 miles)
65 sit ups (volleyball)
5 minutes jumping rope
5 minutes stretching
Wednesday, Apr 27, 2016, 09:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
35 minute run (4 miles)
65 sit ups (volleyball)
5 minutes jumping rope
5 minutes stretching
Thursday, Apr 28, 2016, 09:00 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
Workout
12 minute run (1.5 miles)
5 minutes jumping rope
5 minutes stretching
Friday, Apr 29, 2016, 08:15 PM
Greensboro National Golf Club, Niblick Drive, Summerfield, NC, United States
5k race
1st in my age division
7th place out of the everybody