Promoting good personal health

Moderate Physical Activity

In our busy and stressful daily routines, we always forget to exercise our body at least once every two days. However, moderate physical activity recommends a daily exercise of minimum 30 minutes a day. Likewise, in weekends, we tend to rest and sleep or maybe involved in our hobbies that do not necessarily involves body exercise. Moreover, psychological and age factors also triggers, as a study shows that old people with less income are less likely to adhere to a moderate physical activity (Bryan & Katzmarzyk, 2009). A moderate activity of 30 minutes per day can make considerable difference in our health. It is not necessary to perform heavy weight lifting training, one should choose a method that he/she is comfortable with, or fits one’s lifestyle. For instance, a walk from home to a grocery shop, parking a car a little further away from office, in order to make walking distance longer and vice versa. Select a method that best suits the body and examine your body to listen what is says, there is no need to push yourself, and slow down before reaching to destination for cooling down your body as it will prevent blood from amalgamating in legs resulting in decreasing the amount of blood in the heart (Hill & Howlett, ). Moreover, muscle soreness, dizziness and fatigue can also be prevented by minimizing lactic acid release. In conclusion, (Hill & Howlett, ) five moderate physical activities are listed below :

  • Brisk walking
  • Gardening
  • Bicycling
  • Light workout
  • Dancing

List of foods that are high in phytonutrients and antioxidant compounds are also called as accessory nutrients (Margel,) mentioned below, (Hill & Howlett,):

  • Apples
  • Almonds
  • Blueberries
  • Broccoli
  • Red beans
  • Salmon
  • Sweet Potatoes
  • Vegetable Juice
  • Wheat germ
  • Spinach


Signs of burnout contain impractical expectations enforced to a nurse by herself or someone else that may include activities and tasks that are demoralizing and against personal value. Likewise, there may be financial issues that may impose depression or someone scolding on a nurse attitude that has considerably changed or negative attitude with patients and staff (Hill & Howlett, ). However, in order to prevent nurse from being burnout, distinguishing feelings of responsiveness and sympathy with patients is a prime weapon far battling and preventing burnout. Moreover, nurse should minimize stress from the patients by a sympathetic response, as regression element is always there in the patients (Hill & Howlett, ). However, a long sympathetic response can be stressful for patients, as patients become over involved that can result in negative consequences. Some patients may not liaise with the sympathetic response for a long time and asks aggressive and challenging questions. However, the judge is a nurse, who will decide the style, medium and duration of sympathetic response to each patient she interacts with.




Bryan, S. N., & Katzmarzyk, P. T. (2009). Are canadians meeting the guidelines for moderate and vigorous leisure-time physical activity? Applied Physiology, Nutrition & Metabolism, 34(4), 707-715. doi:10.1139/H09-060

Margel, D. L.The nutrient dense eating plan: Enjoy a lifetime of super health with this fundamental guide to exceptional foods Basic Health Publications.

Hill, S. S., & Howlett, H. A.Success in Practical/Vocational nursing: From student to leader (success in practical nursing) Saunders.