1. GUIDE BOOK ON HOW TO HAVE A HEALTHY LIFESTYLE AS A TEEENAGER
A Guide Book By:
Pramudito Bagas Umboro & Rayyan Setiady

2. LIST OF CONTENTS
HEALTHY EATING …………………………………………………………………………… 1 TEENAGERS DIET SURVEY ……………………………………………………………… 2 HEALTHY ACTIVITIES ……………………………………………………………………… 3 TEENAGERS FREE TIME ACTIVITY SURVEY ……………………………………… 4 TEENAGERS EXERCISE SURVEY ………………………………………………………. 5 HEALTHY SCHEDULE ………………………………………………………………………. 6 TEENAGERS SLEEP SCHEDULE SURVEY …………………………………………… 7 TEENAGERS RELIGION ROUTINE SURVEY …………………………………… HEALTHY SOCIAL LIFE ……………………………………………………………………. 9 TEENAGERS FAMILY RELATIONSHIP SURVEY ……………………………… HEALTHY FUTURE …………………………………………………………………………. 11 FUTURE SURVEY …………………………………………………………………………… 12

3. HEALTHY EATING
Eating junk food will be a thing in the past for you. You must try new and healthier food.
TIPS:
Find healthy cook books to help find the meal that suits you.
Try eating organic food.
Decrease your junk food eating. Have a shopping list of healthy foods.
If you have not try vegetables and fruits without fast food try eating some.
Those are some tips from many. You can choose which is best for you or set your own plan of your meals. 1
Image from: theluxuryspot.com

4. OUR SURVEY (FOOD)
Image from: healthdaddy.org
AFTER ASKING A CLASS OF 11th GRADERS, MOST OF THEM EAT CARBOHYDRATES AND MEAT. (USUALLY)
CARBOHYDRATES: 64% OF THEM EAT CARBOHYDRATES.
FRUIT: 14 % OF THEM EAT FRUITS.
MEAT: 71 % OF THEM EAT MEAT.
JUNK: 7 % OF THEM EAT JUNK FOOD.
VEGETABLES: 28 % OF THEM EAT VEGATABLES.
14 % OF THEM ANSWERED INCORRECTLY, SO WE CANNOT DETERMINE WHAT THEY EAT REGULARLY.
THE PERCENTAGE MAY NOT ADD UP, BUT SOME OF THEM ANSWERED MULTIPLE FOOD ITEMS THEY EAT REGULARLY. BUT MAKE SURE YOU HAVE A BALANCED DIET OF FRUITS, VEGETABLES, MEAT AND CARBOHYDRATE
Image from: chronicle.co.zw 2

5. HEALTHY ACTIVITIES
You must use your gadget and technologies for good purposes. You must schedule the time you will go out and have a physical activity.
TIPS:
Have a cat or dog that can help you get away from the cyber world, and become active in the physical world.
Find a hobby that can distract you from using technology.
Try scaring yourself by studying the bad things that can happen if you are obsessed with technology. It may help you stay away from technology.
Schedule a gym or a trainer that can push you to exercise.
These tips may help you to get away from the cyber world and have some fun in the real world.
Image from: theguardian.com 3
Image from: icatcare.org

6. OUR SURVEY (FREE TIME ACTIVITY)
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AFTER ASKING A CLASS OF 11th GRADERS, MOST OF THEM PLAYED THEIR GADGETS AND CONSOLE TO SPEND THEIR FREE TIME.
PLAY GADGET AND CONSOLE: 85 % OF THEM PLAY CONSOLE AND GADGET IN THEIR FREE TIME.
SLEEP: 7 % OF THEM SLEEP TO PASS THE FREE TIME.
PHYSICAL ACTIVITY: 71 % OF THEM DO PHYSICAL ACTIVITIES LIKE DANCING, PLAYING MUSICAL INSTRUMENTS, LEARN, ETC.
WATCH TV/YOUTUBE: 42 % OF THEM WATCH TV AND YOUTUBE.
MOST OF THEM PLAY GAMES IN THEIR GADGET AND CONSOLE TO SPEND FREE TIME. ONE OF THEM SPEND THEIR FREE TIME LEARNING. IT IS BETTER TO PRACTICE YOUR STRENGTH AND WEAKNESSES TO PREPARE FOR THE FUTURE.
Image from: music-lessons.ca 4

7. OUR SURVEY(EXERCISE)
AFTER ASKING A CLASS OF 11th GRADERS, SOME EXERCISE EVERYDAY AND SOME JUST EXERCISED AT SCHOOL.
2x (AT SCHOOL): 21 % EXERCISED AT SCHOOL.
3X: 21 % EXERCISED 3 TIMES
4X: 21 % EXERCISED 4 TIMES
7X (WHOLE WEEK): 14 % OF THEM EXERCISED THE WHOLE WEEK.
UNDETERMINED: 21 % OF THEM DID NOT SPECIFY THAT EXERCISE ROUTINE.
SOME EXERCISED TWICE A WEEK, THRICE A WEEK, 4 TIMES A WEEK, AND ONLY TWO OF THEM EXERCISE EVERYDAY. IT IS BETTER TO EXERCISE REGULARLY TO HAVE A GOOD BODY METABOLISME. YOU CAN EXERCISE REGULARLY OR GO TO A GYM.
Images from: volleywood.net 5

8. HEALTHY SCHEDULE
Procrastinating is a hard thing to remove. But you can make a schedule to plan your activities.
TIPS:
Always have enough sleep so that your body metabolism doesn’t decrease.
Time your study sessions so that you don’t go through the night studying.
Reward yourself when you got something done on time. (don’t cheat on the reward).
Break down your big project/work into smaller goals.
Scheduling all your activities can help get things done properly. This can help your daily life in acomplishing daily goals. 6
Image from: pinterest.com

9. OUR SURVEY (SCHEDULE)
AFTER ASKING A CLASS OF 11th GRADERS, MOST OF THEM HAVE 1-6 HOURS OF SLEEP. THIS CAN BE DANGEROUS IF CONTINUED FOR SO LONG.
1-6 HOURS: 35 % OF THEM SLEPT FOR 1-6 HOURS.
7 HOURS: 28 % OF THEM SLEPT FOR 7 HOURS.
8 HOURS: 21 % OF THEM SLEPT FOR 8 HOURS.
10 HOURS: 14% OF THEM SLEPT FOR 10 HOURS+.
THE ONES THAT SLEPT FROM 1-6 HOURS MUST HAVE MORE SLEEP OR ELSE THEIR BODY METABOLISME WILL GET WEAKER. IT WILL BE HARDER FOR THEM TO FOCUS IF IT CONTINUES. IT IS BETTER TO HAVE A BED TIME TO STAY ON TRACK OF A HEALTHY LIFESTYLE.
Image from: valleysleepcenter.com 7

10. OUR SURVEY (RELIGION ROUTINE)
AFTER ASKING A CLASS OF 11th GRADERS, MOST DIDN’T FOLLOW THEIR RELIGION ROUTINE.
FOLLOWED RELIGION ROUTINE: 35 % FOLLOWED THEIR RELIGION ROUTINE.
DID NOT FOLLOW RELIGION ROUTINE: 65 % OF THEM DID NOT FOLLOW THEIR RELIGION ROUTINE.
BECAUSE WE AND THE 11th GRADERS ARE MUSLIM, WE HAVE A SHALAT SCHEDULE. THIS IS ALSO INVOLVED IN THE SCHEDULE, IN MUSLIM IT HAS TO BE FOLLOWED. IF YOU ARE RELIGIOUS, YOU SHOULD KEEP UP WITH THE ROUTINE OF YOUR RELIGION. 8
Image from: doamustajab.com

11. HEALTHY SOCIAL LIFE
Many peole are socially awkward and sometimes have no friends. Humans are social creatures and we need a relationship(s).
TIPS:
Join a club to meet new people.
Interact more actively but know people’s limits.
Have a familly time to establish a good family relationship.
Interact with friends to establish trust.
Friends and family is needed for human beings (Don’t back out from this). Humans will need trust, help and relationship. 9
Image from: theoddysseyonline.com

12. OUR SURVEY (FAMILY RELATIONSHIP)
AFTER ASKING A CLASS OF 11th GRADERS, THEY ALL RESPECT THEIR FAMILY.
RESPECT FAMILY: 100 % OF THEM RESPECT THEIR FAMILY
DISRESPECT FAMILY: NONE OF THEM DISRESPECT THEIR FAMILY.
ALL OF THEM RESPECT THEIR FAMILY. SOCIAL LIFE IS AN IMPORTANT THING TO HAVE AS A HUMAN BEING. SOCIALIZING IS ALREADY WHO WE ARE. SOME MAYBE SOCIALLY INSECURE, BUT NO ONE IS PERFECT.
Image from: theoddysseyonline.com 10

13. HEALTHY FUTURE
YOUR FUTURE IS UNCERTAIN, BUT YOU CAN MAKE THE BEST OUT OF THE PRESENT. YOU CAN HAVE A GOOD FUTURE, AND IT MAY BE GOOD FOR OTHERS.
TIPS:
KNOW THE PROBLEMS WE HAVE NOW AND YOU CAN COME UP WITH A SOLUTION.
STUDY, WORK HARD AND HAVE DETERMINATION IN FINISHING SOMETHING.
FIND INSPIRATION TO DO MORE THAN NOW.
WE CAN LIVE HAPPY LIVES AT THE END. WE JUST NEED DETERMINATION AND HARD WORK TO GET THERE. 11
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14. OUR SURVEY (FUTURE)
AFTER ASKING A CLASS OF 11th GRADERS, THEY ANSWERED HOW THE FUTURE WILL BE LIKE IN THEIR PERSPECTIVE.
HIGHLY TECHNOLOGIZED: 71 % OF THEM ANSWERED THAT THE WORLD WILL BE MORE HIGH-TECH.
RUINED: 42 % OF THEM ANSWERED THAT IT WILL BE WORSE AND RUINED.
MOST THOUGHT THAT TECHNOLOGY WILL BE BETTER BECAUSE OF MANY PRESENT INNOVATIONS. ONE OF THEM ANSWERED THAT TECHNOLOGY WILL GET BETTER BUT IT WILL CONSUME US.
Image from: bbc.co.uk 12
Image from: depositphotos.com

15. BEING A TEENAGER IS TOUGH
BEING A TEENAGER IS TOUGH. BUT YOU CAN MAKE THE MOST OF IT BEFORE REACHING ADULTHOOD. YOU ARE A YOUNG ADULT NOW, YOUR LIFE AWAITS. CHOICES YOU MAKE WILL ALWAYS HAVE CONCEQUENCES AND SOME WILL BE GOOD, SOME WILL BE BAD. TO AVOID THOSE BAD DECISIONS, KNOW YOUR LIMITS, DO YOUR BEST AND AVOID DESTRUCTIVE ACTIVITIES.

16. Published at Depok, Bukit Cinere. 2017
By: Pramudito Bagas Umboro & Rayyan Setiady Educated at: Al Jabr Islamic School
Published at Depok, Bukit Cinere. 2017