Latest Essay


Feb 5, 2014

How to live Healthy Essay

Healthy living is shrewdness of containing unhealthy parameters within limit and practicing for "How to live Healthy". To keep us healthy we need 'healthy foods', 'healthy eating pyramid, and healthy tips and adopt austerity in life and distant yourself from the outer frill and complexity to activise peace and happiness.
First healthy tip: To keep us healthy we must kee our body weight at standard range. This is the basic rule. To know our correct body weight, we need to calculate our BMI (Body Mass Index). If our BMI is within normal limit then 60% health related problem will not enter in our lives and we can enjoy healthy life.
It is very basic thing advised by many doctors and we are very well known to this fact.
If our BMI is within normal range ( less than 25 for all )then it is clear that the weight of the body is at normal condition. At this condition anybody need not to try for weight loss. If BMI is greater than normal then it needs attention to bring it up to normal condition. There are many advice to loose weight.  But mind me loosing weight is very difficult. I am telling best life formula to keep yourself always healthy. The only thing that make difference in our life is that we think much about our health but do very less about our health. Or someone get health information and after two or three months he forgets and buisyness keeps him always busy. To test yourself ask these questions to yourself.
1. What is the calorific value of food items like rice potato cucumber etc.
2. What calories are burnt by walking one kilometre at 5 kilometres per hour  speed.
3. What is your BMI .
4. What is your BMR.
Many of us do lot of critical research about everything of profession related but avoid knowing the answers of above questions.
These general information make us alert careful and concious about our health. Here is my one tip of controlling obesity to restrict our BMI within limit.
How to control obesity to keep us healthy:
We know our theoratical calorie requirement is approximately 1700 calorie for women and approximately 2100 calorie for men. Minimum calorie requirement can be calculated with BMR (basal metabolic rate). BMR is the energy required to carry out body function like heartbeat, metabolic activity, lung function,  maintaining body temperature etc.
Actual  problem is that we have very less control on our greed of eating. While eating delicious food many of us think and decide not to eat over-dose next time. We say to our inner soul that next time I will surely control unnecessary and unwanted eating. But we usually fail to control our greed. Never let your duty or anything to pass on other day.  The things; which cannot be done now;  can't be done in future. The just decision work always better and put things completed in time. You must not eat more than needed. 
By controlling food intake:   If You take less food for a week equivalent to 3500 calories then you will lose half pound body weight roughly. But you must get proper advice from doctors because everyone has different body function and tge above is the general formula.
By walking: Here is the practical result of
SHealth software screen shot

calories burnt calculation measured with SHealth Android App. By walking 2.04 km at an average speed of 4.4 km/hr, 108 kcal is burnt in 26 minutes.
Today's scenario: A section of people have more than sufficient money to carry out fooding and lodging. But maximum of these people are suffering from obesity may be from small percentage. These people are advised to calculate his daily intake food. It is very simple. If you do nothing then your BMR approximately give the daily calorie requirement. If you work lightly then multiply BMR by 1 . 2 . That means your extra burnt calorie can be added to BMR to give your daily calorie intake. If you do medium activity then multiply with 1.4. If do hard work then multiply with 1.6 .
*How to measure intake calories mathematically (Or How to measure calories burnt): First we need to calculate our BMR as it gives daily calorie need of our body.
Harris-Benedict  revised equation for BMR:
For men:
P=(13.397 x w) + (4.799 x h) - (5.677x a) + 88.362
For women:
P=(9.247 x w) + (3.098 x h) - (4.330 x a) + 447.593
P= total energy produced by body in kilo calorie at rest condition.
w= weight in kilograms.
h= height in centimetres
a= age in years.
The Mufflin equation for RMR:
For men: (10 x w) + (6.25 x h) - (5 x a) + 5For women: (10 x w) + (6.25 x h) - (5 x a) - 161
BMR aldo can be calculated from this site.

General chart for CALORIES REQUIRED:
A 10 to 12-year-old child-2000 per day
12 to 14-year-old girl- 2200 per day
A 12 to 14-year-old boy-2600 per day
A 15 to 18-year-old gir-2600 per day
A 15 to 18-year-old boy-3000 per day
A man doing hard work-2500-4000 per day .
864 words: 

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