2.2 a healthy lifestyle——topic:healthy lifestyle and exercise

quiz link

1. listening script

Man: Honey, the basketball game’s about to start. And could you bring some chips and a bowl of ice cream? And . . . uh . . . a slice of pizza from the fridge.
Woman: Anything else?
Man: Nope, that’s all for now. Hey, hon, you know, they’re organizing a company basketball team, and I’m thinking about joining. What do you think?
Woman: Humph
Man: “Humph” What do you mean “Humph.” I was the star player in high school.
Woman: Yeah, twenty-five years ago. Look, I just don’t want you having a heart attack running up and down the court.
Man: So, what are you suggesting? Should I just abandon the idea? I’m not that out of shape.
Woman: Well . . . you ought to (oughta) at least have a physical before you begin. I mean, it HAS been at least five years since you played at all.
Man: Well, okay, but . . .
Woman: And you need to watch your diet and cut back on the fatty foods, like ice cream. And you should try eating more fresh fruits and vegetables.
Man: Yeah, you’re probably right.
Woman: And you should take up a little weight training to strengthen your muscles or perhaps try cycling to build up your cardiovascular system. Oh, and you need to go to bed early instead of watching TV half the night.
Man: Hey, you’re starting to sound like my personal fitness instructor!
Woman: Nah, I just love you, and I want you to be around for a long, long time.

2. vocabulary

• feel like a million bucks = feel in very good health=身体感觉很好
  -Hey, some people get tired after a long day’s work, but I feel like a million bucks.
• play it safe = be careful and not take chances=谨慎行事
  -My knee still hurts, so I’m going to play it safe and not go jogging today.
• physical (noun): a medical examination
  – She had to have a physical before she joined the track team.
• cardiovascular system (noun): your body’s blood circulation system including your heart, veins, and arteries
  – Running at least 30 minutes a day helps improve your cardiovascular system.

3. wrong problem reflection

Q1:First, the woman suggests that her husband _____.
A：see a doctor
hint：Woman: Well . . . you ought to at least have a physical before you begin. I mean, it HAS been at least five years since you played at all.

Q2:Why does the man’s wife recommend cycling?
A：It helps strengthen the heart.
hint：Woman: And you should take up a little weight training to strengthen your muscles or perhaps try cycling to build up your cardiovascular system. Oh, and you need to go to bed early instead of watching TV half the night.

4. topic extension

(all answers generated by chatGPT-4)

4.1 pre exercise

Think of five important steps to maintaining a healthy lifestyle. Write them down and look up information on the Internet to support these ideas.

1. Regular Physical Activity: Regular exercise is key to maintaining a healthy lifestyle. Physical activity helps to control weight, reduce the risk of heart disease, manage blood sugar and insulin levels, improve mental health, and strengthen bones and muscles. Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise each week, supplemented by strength training exercises twice a week.

2. Balanced Diet: Eating a healthy diet is crucial for good health and wellbeing. A balanced diet rich in fruits, vegetables, lean protein, whole grains, and healthy fats can help maintain a healthy weight, reduce the risk of chronic diseases like heart disease and cancer, and promote overall health. Be mindful of portion sizes and try to avoid processed foods, excessive sugar, and unhealthy fats.

3. Adequate Sleep: Good sleep is essential for physical health and mental wellbeing. Lack of sleep has been linked to a variety of health problems, including obesity, heart disease, diabetes, and depression. Most adults need 7 to 9 hours of sleep per night. Improve your sleep hygiene by maintaining a regular sleep schedule, creating a quiet and dark sleep environment, and avoiding large meals, caffeine, and electronic devices close to bedtime.

4. Regular Check-ups and Preventive Care: Regular health check-ups and screenings can help detect potential health issues before they become serious. Regular dental check-ups, eye tests, skin screenings, blood pressure checks, cholesterol level checks, and other preventive services can help maintain your health. Vaccinations are also an important part of preventive healthcare.

5. Mental Health Care: Mental health is as important as physical health. Regularly practicing stress management techniques like mindfulness, meditation, deep breathing, or yoga can help improve mental wellbeing. Seek help if you’re experiencing symptoms of mental health disorders, such as prolonged sadness, anxiety, or extreme mood swings. It’s important to have a supportive network of family and friends and to engage in activities you enjoy to help maintain mental health.

4.2 post exercise

Find information on the following topics and discuss your findings with a partner:

4.2.1 topic1

• serious health concerns in different countries and solutions to resolving these problems

1. United States - Obesity: Obesity is a significant health concern in the United States, with more than one-third of adults being classified as obese. This condition can lead to serious health issues such as heart disease, diabetes, and certain types of cancer. Solutions include promoting healthy eating habits, increasing physical activity, and implementing policy changes to improve access to healthier food options and safe places for physical activity.

2. India - Malnutrition: Malnutrition, particularly among children, is a serious health issue in India. This can lead to stunted growth, weakened immune systems, and cognitive impairment. Solutions involve enhancing agricultural practices to improve food security, promoting breastfeeding and appropriate infant and young child feeding practices, and implementing public health programs that provide nutrient supplements and fortify staple foods.

3. China - Air Pollution: Poor air quality is a serious health concern in many urban areas in China, leading to respiratory diseases like asthma and lung cancer. Solutions include implementing stricter environmental regulations, promoting the use of cleaner energy sources, and raising public awareness about the health risks of air pollution.

4. Sub-Saharan Africa - HIV/AIDS: HIV/AIDS continues to be a significant health concern in many countries in sub-Saharan Africa. This virus weakens the immune system, making it harder for the body to fight off diseases and infections. Solutions involve promoting safe sex practices, providing antiretroviral therapy to those infected, and educating communities about the disease to reduce stigma and encourage testing.

5. Brazil - Dengue Fever: Dengue fever, a mosquito-borne disease, is a significant health issue in Brazil. Symptoms range from mild fever to severe dengue, which can be lethal. Solutions involve improving mosquito control efforts, developing and distributing effective vaccines, and educating the public about ways to prevent mosquito bites.

6. Australia - Skin Cancer: Australia has one of the highest rates of skin cancer in the world, largely due to its high levels of sun exposure. Skin cancer can be deadly if not detected early. Solutions involve promoting sun safety practices, like using sunscreen, wearing protective clothing, and avoiding the sun during peak UV times, and encouraging regular skin checks to detect any signs of skin cancer early.

In all cases, effective public health strategies, access to quality healthcare, and strong health education programs are crucial to addressing these health concerns.

4.2.2 topic2

• a basic daily menu for a healthy lifestyle

Here’s a simple daily menu that incorporates a variety of nutrient-dense foods for a healthy lifestyle. Remember, individual needs may vary based on age, gender, weight, height, and physical activity level.

Breakfast:

• A bowl of oatmeal topped with fresh berries and a sprinkle of chia seeds for added fiber and omega-3s.
• A glass of freshly squeezed orange juice for vitamin C.

Morning Snack:

• A small handful of unsalted nuts, like almonds or walnuts. They are a great source of healthy fats and protein.

Lunch:

• A lean protein source like grilled chicken or tofu on a bed of mixed greens, cherry tomatoes, cucumber, bell peppers, and shredded carrots. Dress it with olive oil and lemon juice for a healthy fat and a dose of acidity.
• A side of whole grain bread for complex carbohydrates.

Afternoon Snack:

• A piece of whole fruit, such as an apple or a banana. They are a great source of fiber and natural sugars for energy.
• A few cubes of low-fat cheese for calcium and protein.

Dinner:

• Baked salmon for omega-3 fatty acids, served with a side of roasted sweet potatoes and steamed broccoli for a range of vitamins, minerals, and fiber.
• A glass of low-fat milk for calcium and vitamin D.

Evening Snack:

• Greek yogurt with a drizzle of honey and a sprinkle of granola. Greek yogurt is a good source of probiotics and protein.

Remember to drink plenty of water throughout the day and adjust portion sizes to meet your individual needs and goals. This is just a simple guideline and can be adapted to suit dietary restrictions, allergies, and personal preferences. Always consult with a healthcare professional or a registered dietitian for personalized dietary advice.

4.2.3 topic3

• recommended exercises for different age groups and people with certain health risks

Certainly. The type and intensity of exercise appropriate for an individual can depend on factors such as age, current health status, and whether they have specific health risks. Here are some recommendations:

1. Children and Adolescents (6-17 years): At this age, physical activity should focus on bone-strengthening, muscle-strengthening, and aerobic activities. Activities like playing tag, jumping rope, running, climbing on playground equipment, and sports like soccer, basketball, or gymnastics can be beneficial.

2. Young Adults and Middle-aged (18-64 years): These individuals should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week. Exercises might include brisk walking, cycling, swimming, weight training, yoga, or Pilates.

3. Older Adults (65 years and older): Older adults should aim for the same amount of activity as young adults and middle-aged adults, if possible. Low-impact exercises such as walking, water aerobics, tai chi, and yoga can be beneficial. Balance exercises are also important to reduce the risk of falls.

4. Pregnant and Postpartum Women: Moderate-intensity aerobic activity is recommended, but they should first consult with healthcare providers about what types of activities are safe. Prenatal yoga and walking are often suitable choices.

5. People with Chronic Conditions (like heart disease, diabetes, or arthritis): These individuals should aim to be as physically active as their condition allows and should follow their doctor’s advice about the types and amounts of activities that are suitable for them. Low-impact exercises such as walking, swimming, or cycling can often be beneficial.

6. People at high risk of falls: Balance exercises can help reduce the risk of falls in older adults or others at high risk. These might include heel-to-toe walk, back leg raises, and gentle tai chi.

7. People with obesity: Starting with low-impact exercises like swimming, water aerobics, or walking can be a good option. Gradually increasing the duration and intensity of exercise can help manage weight and improve fitness over time.

Remember, it’s important to start any new exercise regimen slowly and gradually increase the intensity and duration over time. It’s also critical to consult with healthcare professionals before starting a new exercise program, especially for individuals with certain health risks.

4.3 online investigation

There are many companies that promote products promising amazing, and often, unbelievable health claims dealing with anything from weight loss to better memory power. For example, diet plans, weight loss aids, and nutritional supplements can provide health benefits, but you have to evaluate claims. So, how can we tell whether the claims are true or not?
Search online for a product or service that claims to provide fantastic results, read over the information, and identify any parts of the ad that might be deceptive or misleading. Does the ad use an emotional appeal to get you to buy a product? Share your ideas with a partner.

answer1:

Indeed, it’s important to critically evaluate health claims made by companies selling health and wellness products. Here are some steps to help you determine the validity of these claims:

1. Look for Scientific Evidence: A legitimate health claim should be based on well-conducted research. Check to see if the company provides references to scientific studies that back up their claims. If studies are mentioned, look them up to see if they were published in reputable, peer-reviewed journals.

2. Consider the Size and Quality of Studies: Even if a study has been conducted, it may not be definitive. Small studies with a limited number of participants can provide preliminary evidence, but larger studies are needed to confirm results. Also, look for randomized controlled trials, as these are considered the gold standard in medical research.

3. Beware of Anecdotal Evidence: Testimonials from satisfied customers or famous personalities are not the same as scientific evidence. Just because a product worked for one person does not mean it will work for everyone.

4. Check for Approval from Regulatory Agencies: In some countries, certain types of health products must be approved by a government regulatory agency. For example, in the U.S., medications must be approved by the Food and Drug Administration (FDA) for safety and efficacy.

5. Be Skeptical of “Miracle” Cures: Be wary of any product that claims to be a quick fix, a miracle cure, or a secret breakthrough. Most serious health conditions require treatment under a healthcare provider’s supervision and cannot be cured by over-the-counter products.

6. Consult a Healthcare Provider: If you’re considering trying a new health product, it’s always a good idea to talk to your doctor, pharmacist, or a registered dietitian. They can help you understand the potential benefits and risks, and whether the product is appropriate for you.

Remember, if it sounds too good to be true, it probably is. It’s always best to approach health and wellness products with a healthy dose of skepticism and to rely on sound medical advice rather than marketing claims.

answer2:

Let’s take a hypothetical product: “SuperSlim Miracle Weight Loss Pills.” The advertising for this product might claim:

“SuperSlim Miracle Weight Loss Pills will help you shed unwanted pounds quickly and effortlessly! Lose up to 20 pounds in just one month without dieting or exercise. Made from an exotic, rare fruit extract, this is the secret weight loss cure you’ve been waiting for. Celebrities and doctors are raving about SuperSlim Miracle Weight Loss Pills, so why wait? Don’t miss your chance to finally achieve your dream body!”

This kind of advertising makes several suspicious claims:

1. Unrealistic promises: The promise to lose up to 20 pounds in a month without dieting or exercise is not realistic or healthy. Most health professionals recommend a slow and steady weight loss of 1-2 pounds per week through a combination of a balanced diet and regular exercise. Rapid weight loss can lead to muscle loss, nutritional deficiencies, and other health problems.

2. Vague, scientifically unsubstantiated claims: The ad mentions an exotic, rare fruit extract but doesn’t name the fruit or provide any scientific evidence to support its supposed weight loss properties.

3. Celebrity and doctor endorsements: The ad claims that celebrities and doctors are raving about the product, but it doesn’t name these individuals or provide any evidence of these endorsements. Even if certain celebrities or doctors are endorsing the product, this is not a substitute for scientific evidence from well-conducted, peer-reviewed research.

4. Emotional appeal: The ad uses phrases like “the secret weight loss cure you’ve been waiting for” and “finally achieve your dream body” to appeal to your emotions. The implication is that your life will be better and you will be happier once you lose weight, which can be a powerful motivator for many people. However, it’s important to remember that true health and wellbeing involve much more than just losing weight.

Remember, it’s always best to be skeptical of any product that makes such fantastic claims. Always consult with a healthcare professional before starting any new weight loss program or supplement.

ex:

It’s important to note that losing weight “fast” isn’t usually synonymous with losing weight “healthily”. Safe and sustainable weight loss is typically around 1-2 pounds (or 0.5-1 kg) per week. Here’s a plan for healthy weight loss:

1. Set a Goal: Determine how much weight you want to lose, but make sure your goals are realistic and healthy. Aim to lose 1-2 pounds per week, which is considered a safe rate of weight loss.

2. Regular Exercise: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise each week, along with strength training exercises twice a week.

• Moderate activities might include brisk walking or biking.
• Vigorous activities might include running or high-intensity interval training (HIIT).
• Strength training can include weight lifting or bodyweight exercises.

3. Balanced Diet: Create a meal plan that includes a variety of nutrient-dense foods.

• Include plenty of fruits and vegetables, lean proteins (like poultry, fish, and legumes), whole grains, and healthy fats (like avocados and nuts).
• Reduce intake of processed foods, sugary drinks, and high-fat and high-sugar snacks.
• Portion control is also key. Even healthy foods can contribute to weight gain if you eat too much of them.

4. Hydration: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to overeating.

5. Sleep: Aim for 7-9 hours of sleep per night. Poor sleep can disrupt hormones that regulate appetite and can lead to weight gain.

6. Regular Check-ins: Monitor your progress regularly, but don’t get too fixated on the scale. Pay attention to how you feel, how your clothes fit, and improvements in your overall health and fitness level.

7. Mindfulness: Practice mindful eating, which involves slowing down, eliminating distractions during meals, and paying attention to your hunger and fullness cues. This can help prevent overeating.

8. Seek Support: Consider working with a registered dietitian or a certified personal trainer who can provide personalized guidance and support. Also, consider seeking support from friends, family, or a weight loss group to help keep you motivated.

Remember, it’s essential to approach weight loss as a long-term lifestyle change, not a quick fix. It’s not just about losing weight but also about improving your overall health and wellbeing. Always consult a healthcare professional before starting any weight loss plan.