Teenagers: How to Stay Healthy

group of teenagers laughing and giving thumbs up in a park

A person’s overall health is about more than the absence of disease. It’s the state of physical, mental, and social well-being. Ultimately, it’s the key to living a productive and satisfying life.

Path to Improved Health

You can break down the concept of health into different categories. These could include physical, mental, emotional, and behavioral health. There are things any person can do to stay healthy in these areas. But as a teenager, there are some things you should pay special attention to.

Physical health: Taking care of your body

  • Exercise regularly. Teens should be physically active at least 60 minutes of every day.
  • Eat a healthy diet. Healthy eating is an important part of your growth and development. Eat plenty of fruits and vegetables, whole grains, a variety of protein foods, and low-fat dairy products.
  • Maintain a healthy weight. Children and teenagers with obesity are more likely to have obesity as an adult. They are also at higher risk for other chronic illnesses, depression, and bullying.
  • Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night. Many average only 7 hours. Sleep has a strong effect on your ability to concentrate and do well at school.
  • Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV vaccine, ask your parents and doctor about it. It can prevent you from getting HPV and some kinds of cancer, including cervical cancer.
  • Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems in adulthood.
  • Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your risk of getting skin cancer as an adult.
  • Don’t listen to loud music. This can damage your hearing for the rest of your life.

Mental health: Taking care of your mind

  • Learn ways to manage stress. You can’t avoid stress, so you need to learn how to manage it. This will help you stay calm and be able to function in stressful situations.
  • Study and do your best in school. There is a strong link between health and academic success.
  • Try to maintain a good relationship with your parents. Remember that they want what is best for you. Try to see where they are coming from when they set rules.
  • Develop a good balance between school, work, and social life.
  • Don’t try to take on too much. Limit your activities to the most important ones and give those 100%. Overextending yourself can lead to stress, frustration, or exhaustion.

Emotional health: Taking care of your feelings

  • Know the signs of mental illness. These include:
    • anxiety
    • depression
    • excessive tiredness
    • loss of self-esteem
    • loss of interest in things you used to like
    • loss of appetite
    • weight gain or loss
    • out-of-character personality changes
  • Pay attention to your moods and feelings. Don’t assume your negative thoughts or feelings are just part of being a teenager. If you’re worried about something, ask for help.
  • Don’t be afraid to ask for help if you need it. If you can’t talk to your parents, talk to a favorite teacher or counselor at school. Find an adult you can trust. If you’re feeling really sad or are thinking about harming yourself, get help right away.
  • Accept yourself. If you feel like you have low self-esteem or a poor body image, talk to someone about it. Even just talking to a friend can help.
  • Don’t bully other people. And if you are being bullied, tell a parent, teacher, or other adult. This includes being bullied online or on your phone.

Behavioral health: Taking care of your safety through your behaviors

  • Avoid substance use or abuse. This includes alcohol, street drugs, other people’s prescription drugs, and any type of tobacco product.
  • Drive safely. Motor vehicle crashes are the leading cause of death in U.S. teenagers. Always use your seat belt. Avoid riding in a car full of other teenagers. This can distract the driver and make an accident more likely. Never get in a car with a driver who has been drinking.
  • Wear protective headgear. Wear a helmet when you are riding a bike or participating in sports to prevent concussions. Concussions at a young age can have lifelong negative effects on your health.
  • Avoid violence. Stay away from situations where violence or fighting may cause you to be physically injured.
  • Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to help avoid sexually transmitted infections (STIs). If you are a sexually active girl, talk to your doctor about contraceptives. If you can’t use contraceptives, use condoms for birth control. Even if you can use contraceptives, these do not prevent STIs; use condoms in addition to other contraceptive methods.

What might my doctor do if I go see him or her?

The doctor might do any of the following to help you stay healthy:

  • Determine your risk for certain health problems.
  • Measure your height, weight, and blood pressure.
  • Give advice about healthy lifestyle choices, like diet and activity.

Provide immunizations (shots or vaccines) to reduce your risk of getting diseases. These could include meningitis, tetanus, or HPV.

Things to Consider

Will the habits I have now really make a difference when I’m older?

Yes; 65% of all deaths in adults are caused by heart disease, cancer, and stroke. In many cases, these diseases are preventable. Many of the behaviors that cause these diseases begin at a young age. For example, teens who use tobacco are more likely to have heart disease, cancer, or stroke in adulthood.

At my age, what should I especially be concerned about?

The top killers of teenagers and young adults are car accidents, unintentional injury, homicide, and suicide. Cancer and heart disease are uncommon for teenagers, but can affect you at this age. Unplanned pregnancy and sexually transmitted infections can harm your health. They can also cause you social and personal problems.

Do young men have different health risks than young women?

Yes. Young men don’t wear seat belts as often as young women do. They’re also more likely to carry weapons, get into physical fights, use smokeless tobacco or marijuana, drink alcohol heavily, and have more sexual partners. On the other hand, young women have some special risks. They try to commit suicide more often. They also try to lose weight in harmful ways more often than young men.

Should I talk to my doctor if I’m worried about my health or my body?

Yes. It’s important to talk to your doctor if you have any concerns about your health or your body. Your doctor is there to help you.

Questions to Ask Your Doctor

  • What steps can I take to stay healthy?
  • Am I at risk for any illnesses or diseases?
  • I’m worried about a specific part of my life. What should I do?
  • I can’t talk to my parents or teachers about my problems. Who can I talk to?


Will Walking 20 Minutes a Day Help Me Lose Weight?

Woman Going Across a Bridge, Walking 20 Minutes a Day to Lose Weight

If your goal is a slimmer silhouette, walking 20 minutes a day can be a healthy addition to your weight-loss plan. Along with a reduced-calorie diet, 20-minute walks increase the calories number of calories you burn each day, which can add up to pounds lost over time.

As you get comfortable walking 20 minutes a day, you might find you want to increase your total minutes or walking speed for even greater results.


Yes! As long as you’re burning more calories than you’re consuming, a 20-minute walk can help boost calories burned, jump-start weight loss and meet your minimum recommended physical activity. But longer or faster walks will help you reap even more weight-loss benefits.

Exercise is even more effective when paired with a healthy diet. Download the MyPlate app to track your calories consumed and burned for a complete picture of your overall health.

More Reasons to Take a Walk

Weight loss isn’t the only benefit of walking 20 minutes a day. A brisk 20-minute power walk could cut your risk of heart disease by 30 percent, according to Harvard Health Publishing. It may also help reduce your risk of diabetes and certain types of cancer as well as potentially lowering your blood pressure and cholesterol.

Taking daily walks can also help improve your focus and enhance sleep. Even 10 minutes a day of walking can improve your sleep quality and promote mental alertness in your waking hours, according to the National Sleep Foundation.

Read more: 20 Reasons to Go for a Walk Right Now

How Much Should You Walk for Weight Loss?

According to the Physical Activity Guidelines set forth by the U.S. Department of Health and Human Services (HHS), you should get at least 150 minutes per week of moderate-intensity physical activity like walking. If you’re walking 20 minutes a day, that adds up to 140 minutes a week.

Based on that minimum, you may wish to increase your total minutes on one or more days, perhaps walking at least 30 minutes a few times a week. Or go really big by doubling your total weekly minutes to 300, enhancing your results even further.

You can also boost the intensity of your walk by going up a hill, increasing incline on the treadmill or adding in short bursts of power walking, jogging or running. In fact, the HHS guidelines say you only need 75 to 150 minutes of vigorous-intensity exercise a week or a combination of moderate and vigorous activities throughout the week.

Read more: How to Tell if Your Walking Speed Counts as Cardio

Calculate Calories Burned by Walking

The calories burned walking depends on the steps you take, the distance covered and your weight. The heavier you are, the greater the number of calories burned per mile. For example, an average 160-pound person burns about 105 calories per mile, according to Harvard Health Publishing.

A pedometer can help you track your number of steps and the corresponding calories burned walking for 20 minutes. Most people take about 2,000 steps per mile per mile and can walk about a mile in 20 minutes. You can also use an online calculator or app like MyPlate to estimate your calories burned walking.

Next, you can calculate how much walking you need to do in order to lose weight. To lose one pound of body fat, you need to burn about 3,500 calories, according to the Mayo Clinic. So let’s say your 20-minute walk burns about 100 calories. In that case, it would take you 35 days of walking 20 minutes a day to lose one pound (assuming no other exercise or dietary changes).

Boost Your Walking Weight-Loss Workouts

Walking 20 minutes a day or more is a low-impact activity that’s easily incorporated into your daily routine. There’s no equipment required other than a good pair of walking shoes!

To increase the number of steps you take and calories burned walking, seize every opportunity to walk throughout the day. Park farther away, take the stairs, walk to your destinations instead of driving whenever possible, and add a few minutes onto your daily 20-minute walk to boost calories burned.


Biggest Concerts of All Time

biggest concerts

1. Copacabana New Year’s Eve Concert 1994/1995

biggest concert of all time

Attended by ~ 3.54 million people

Location: Copacabana Beach in Rio de Janeiro, Brazil
Date: December 31, 1994 – January 1, 1995
Artist: Rod Stewart


The beach in Rio de Janeiro’s Copacabana district is likely the most famous beach in the world. Various songs and stories were written about the 4 kilometers (2.5 miles) long beach and its promenade. Copacabana beach also proved itself to be an excellent concert location. British rock singer Rod Stewart proved that better than anyone else on New Year’s Eve 1994/1995. His free New Year’s Eve concert attracted a bit more than 3.5 million people that year, making it the biggest concert of all time.

2. 850th Anniversary of Moscow Concert

moscow concert

Attended by ~ 3.5 million people

Location: Moscow State University in Moscow, Russia
Date: September 6, 1997
Artist: Jean-Michel Jarre


Not only is Moscow one of the largest cities in the world, it’s also quite old. In 1997, the city celebrated its 850th anniversary. For this occasion, the city organized week long festivities. The absolute highlight then came on September 6, 1997 when French composer and performance artist gave his concert on the huge campus of Moscow State University. Around 3.5 million Moscovites came to see the French artist on stage. He was the only non-Russian artist invited for the city birthday festivities, but ended up being the by far most watched artist during the entire celebration week.

3. Copacabana New Year’s Eve Concert 1993/1994

copacabana new year's eve concert

Attended by ~ 3.0 million people

Location: Copacabana Beach in Rio de Janeiro, Brazil
Date: December 31, 1993 – January 1, 1994
Artist: Jorge Ben Jor


Before Rod Stewart broke it one year later in the exact same place for the exact same occasion, it was Brazilian singer Jorge Ben Jor who first broke the 3 million mark for attendance, setting the record for the highest-attended concert at the time. Ben Jor performed his free concert on New Year’s Eve 1993/1994 and 3 million Brazilians (and others) came to see him at Copacabana Beach.


World Popular Destinations

  • Bali (245886826)
Bali is a living postcard, an Indonesian paradise that feels like a fantasy. Soak up the sun on a stretch of fine white sand, or commune with the tropical creatures as you dive along coral ridges or the colorful wreck of a WWII war ship. On shore, the lush… more
  •  (383412271)
From Shoreditch’s swaggering style to Camden’s punky vibe and chic Portobello Road, London is many worlds in one. The city’s energy means that no two days are the same. Explore royal or historic sites, tick off landmarks from your bucket list, eat and drink in… more
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Dubai is a destination that mixes modern culture with history, adventure with world-class shopping and entertainment. Catch a show at the Dubai Opera, see downtown from atop the Burj Khalifa and spend an afternoon along Dubai Creek exploring the gold, textile… more
  • Rome (306474666)
Rome wasn’t built in a day–and you’ll need much more than a day to take in this timeless city. The city is a real-life collage of piazzas, open-air markets, and astonishing historic sites. Toss a coin into the Trevi Fountain, contemplate the Colosseum and the… more

Tips to Win and Retain your Core Customers

Know Your Brand

The secret that many companies continue to miss when attracting customers is having a clear vision of what their brand stands for and how it is communicated in the market. You need to know what wins customers over to begin with. To do so, you have to answer the following questions:

What sets you apart from competitors?

What is your unique selling point?

When you know how to sell your services in a way that adds value to your brand name, you will find it much easier to build a loyal customer base.


Set Yourself Apart

Once you know your brand, you have to make it visible. Otherwise, you will never generate interest to win over that first round of customers. Create a window to the soul of your brand, whether that is visible signage, social media accounts, blogs, or another form of online presence.

Soon, you will have people purchasing your services or goods. That is when you move onto the final step of winning more customers by using the loyal base—you stimulate word-of-mouth recommendations by asking for testimonials and reviews.


Target Your Marketing

Never take a generic approach. Just like you have to be 100% certain of your brand and what you offer, you also have to be completely aware of who you are targeting. Knowing who the ideal customer is helps you fabricate a buyer’s journey that will adequately meet their needs and aid in their decision to use your services and/or goods.


Keep Customers Happy

Proactive engagement with customers is another step to retention. In other words, the cycle of winning customers and retaining them does not begin and end with them handing you money. Taking care of existing customers is not only cheaper for you (because you have to market less), it will help you make more money in the end. Loyal customers eventually end up buying additional products or services.

So what do you do? Offer partnerships, affiliate programs, and other bonuses to loyal customers. Give them ways to refer new customers to you, and then reward them for it. Depending on the nature of your business, you might even want to set up relationships with these existing customers by speaking to or mailing to them directly (i.e. newsletters and follow-ups) to find out what more you could do for them.


Value Experience Above All Else

Customer experience (also known as user experience or UX) never used to be that big of an issue. However, with the power of choice given to the customer and a desire to have incredible experiences every single time they buy something, companies have to step up to the plate. Without giving customers joy and satisfaction every time they interact with your brand and whatever service you provide, you will not win their affection nor their business later on.

Dominate the market by providing amazing service that is an experience from start to finish. It doesn’t matter if competitors offer cheaper services or products as long as your product or service provides more value and in a way that makes you easy to do business with.


Spaghetti Bolognese

Spaghetti Bolgonese in a bowl sprinkled with fresh parmesan, ready to be eaten

Everyone needs a great everyday Spaghetti Bolognese recipe, and this is mine! The Bolognese Sauce is rich, thick and has beautiful depth of flavour. It’s perfect for a quick midweek meal though if you have the time to simmer this Meat Sauce for a couple of hours, you’ll take it from seriously delish to OMG this is amazing!!

Serve it over pasta, stuff into jacket potatoes, make an epic Lasagna or Baked Spaghetti Pie!

We Aussies have a thing about shortening words. Good day is g’day. Pavlova is Pav, afternoon is arvo, mosquitos are mozzies. Sharon is Shazz, Nagisa is Nagi (that’s yours truly).

So it is thoroughly Aussie to shorten Spaghetti Bolognese to Spag Bol!

And here she is – my Spag Bol. Rich, thick, incredible flavour in the sauce even if you only have time for a quick 20 minute simmer. Though if you can slow cook for a couple of hours, it really takes it to another level!


6 Principles that 10 Years Of Kung Fu Taught Me About Business

You know there are certain moments in life that change the coarse of it and generally they are one’s that come from places where you tell yourself “I just can’t go on like this I need to change” be it relationship breakups, financial loss, grief in death and so on. In my case it was dealing with a not so great ex flat-mate that was verbally and physically abusive that ended in a physical altercation between us.

So there I am walking up the wooden stairs of this inner city building to the sounds of loud shouting, clanking wood and the thuds of what I could only presume bodies hitting the floor, I began to experience the sense of what I can only describe as severe anxiety.

I had all the symptoms, the dry mouth, the racing heart and the slightly shaky hands. Only this time it was mixed with a kind of explosive energy of excitement.

The closer I got to the door the more I could smell the toughness and not to mention the sweat.


What Are The Skills for Acting?

Acting Skills

Do you want to become an actor? Here are the skills for acting.

An actor is someone who plays a character in a play, film, commercial, and radio. A talented actor can follow direction, script or visually create entertaining moments for an audience. Being an actor includes a wide range of activities including the following:

  • Memorizing lines
  • Practice scenes during rehearsals
  • Going to auditions and open casting calls
  • Performing in front of a live audience or in front of a camera
  • Working with a talent agent
  • Practicing acting skills through different acting techniques
  • Promoting on social media

Actor Salary

How much does an actor get paid?

  • Acting is an artistic career, and like many creative jobs, work can come unexpectedly and can vary widely. The skill of an actor and the demand for talent can affect how much money they will get paid and how much money they can earn.
  • Top actors get paid millions of dollars for a single appearance in a major motion picture
    A background actor or extra can expect to get paid between minimum wage to well over $500/day depending on the production.
  • Some actors can get paid by the hour, and it is not unheard of some actors to get paid very low or not at all.
  • The majority of actors earn less than $20,000 a year from acting, and only a small group of actors make over $100,000 a year.
  • Actors often have to supplement their acting career with other forms of income, and it is often difficult to make a living only from working as an actor.

Actress On Set

What responsibilities does an actor have?

  • Actors main goal is to express a character through different behavioral expressions, movements, and activities.
  • Actors have to use their body, voice, and language to play a character.
  • Actors have to create a reaction in an audience.
  • Most actors have to work with other actors under the direction of a director, who coordinates the scene and how the actors interact with one another.
  • While some actors may do well with improvisational work, most actors work from a script.
  • A script has lines, which must be memorized, practiced and used on the day of the performance.

Actress camera

How do you become an actor with no experience?

Getting into actor does not necessarily require any formal training. Many famous actors have gotten their start without any acting classes. However, different schools offer programs to help solidify an aspiring actor acting skills. That said, many acting schools are incredibly competitive. Many courses are similar to obtaining a degree and take multiple years of full-time study. The most popular classes are in acting, drama or musical theater and acceptance into these programs often include:

  • Auditions
  • Experience in acting
  • Completing a high school degree

Without obtaining a college degree in acting, the second best option would be the following:

  • Gain experience acting in local productions
  • Take acting classes and workshops from non-degree educational institutions



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