Natalie how much and how many.
Published on: Mar 3, 2016
Transcripts - Natalie how much and how many.
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Easy Ways to Add Years to Your Life
Add 2.2 years: Walk 30 minutes a day
This is crucial to keeping your weight steady and lowering
your risk of heart disease and diabetes, but fitting in a solid
half-hour can be tricky. Just as good (and easier) is weaving
in that 30 minutes throughout your day; wearing a
pedometer can help you stay on track.
Add 5.6 years: Get up and move!
Just as important as getting in that 30 minutes of walking is making your
overall daily life more active. Getting a full 100 minutes of movement a day
is what gives you the biggest health benefits. An easy way to do that: Get
up and move any time you’re usually sedentary during TV commercials, for
example. The average commercial break lasts for 2 to 3 minutes plenty of
time for you to work in a few mini moves like squats, jumping jacks or
biceps curls (keep a set of free weights under your couch), or even just a
few quick laps around the den.
Add 3 years: Go to bed 15 minutes earlier
This will help you get an extra 7.5 hours of shut-eye over the course of a
month. “Sleep is profoundly important,” says David Katz, MD, director of
the Prevention Research Center at the Yale University School of Medicine.
“It’s when every organ and system in your body repairs, restores and
resets itself. Not getting enough sleep compromises how well your entire
body functions.” Although everyone’s sleep needs are different, experts
say that regularly getting less than 7 hours per night is what starts to have
a negative impact.
Add 14 years: Eat healthy
“Food has a very big impact on the genes that accelerate or slow down the
aging process,” says Dr. Roizen. So exactly what does eating healthy
Choose “good” fats. Snacks like nuts are better than ones that contain
saturated fats, like butter and full-fat cheese. One study showed that
eating nuts daily (any kind) lowers total cholesterol levels by more than 5%
and LDL (“bad”) cholesterol by nearly 7.5%.
Eat at least five servings of fruits and vegetables daily—and aim for
variety. “When you eat many different fruits and vegetables, you get
thousands of different disease-fighting nutrients,” says Dr. Katz.
Eat fish twice a week. Research shows that the omega-3 fats found in fish
like salmon are among the biggest health boosters, helping to fight heart
disease, stroke, hypertension, depression, and even Alzheimer’s disease
and osteoporosis, says Diane McKay, PhD, a researcher with the Jean
Mayer USDA Human Nutrition Research Center on Aging at Tufts
Add 4 years: Manage stress
Of course you can’t control when an overloaded work schedule and family
obligations might hit, but how you handle stress ultimately has the biggest
impact on your health. “A highly stressed 50-year-old’s ‘real age’ could be
as high as 82,” says Dr. Roizen.
Start your day with 15 minutes of belly breathing. This will help relax your
mind and muscles and help you power through stress that crops up during
the rest of your day, says Woodson Merrell, MD, chair of the department
of Integrative Medicine at Beth Israel Medical Center.
Add 6-12 years: Stop smoking
It’s one of the worst habits, but your health improves almost
immediately after you quit. Just 20 minutes after you stop
smoking, your heart rate and blood pressure drop; two weeks to
three months after quitting, your circulation and lung function
improve; two years later, your heart disease and lung cancer risk
are cut in half; 15 years later, your risk of heart disease is that of a
CHOOSE THE CORRECT OPTION BETWEEN HOW MUCH/HOW MANY FOR EACH QUESTION AND
ANSWER ACCORDING TO THE TEXT
Example: I need to do many moves. How much minutes do I need? I need 2 to 3 minutes
1. We need to walk. _____________ do we need? ___________________
2. We need to move. _____________ do we need? __________________
3.____________ minutes before we have to go to bed? ________________
4. ____________ hours we need to sleep? _____________________
5. ______________ times do you have to eat fish in a week? _______________
6. ______________ years add if we eat healthy. _______________
7. ______________ minutes of breathing do you have? ____________
8. _____________ years add if we stop smoking. ______________
9._____________time do we need to the circulation and lung function improve?
10._____________ years later, your risk of heart disease is that of a nonsmoker?
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