This guidebook was created by participants of Erasmus Plus youth exchange Festival of Sport and Health in Vranovska Plaz, Czech Republic held between 25.6.2017 and 2.7.2017 . The youth exchange was organized by informal group of young people PROACTIVE MIND. The youth exchange was fully supported from the European fund Erasmus Plus and gave 38 young people a chance to join a healthier journey. For more information visit www.proactivemind.eu or ec.europa.eu/programmes/erasmus-plus

1. GUIDEBOOK
From young people for other young people not only in Europe
HEALTHY LIFESTYLE
OF

2. THE STORY BEHIND THE GUIDEBOOK
This guidebook contains simple advices from young people for other (not only) young people
on how to eat, live and sport healthy.
The guidebook was created as an output of shared knowledge of participants of Erasmus+
youth exchange Festival of Sport and Health in the Czech Republic in June 2017.
The knowledge in the guidebook comes from 38 people from 7 countries. Its aim is to provide
simple and understandable tips on how to live healthier in your everyday life without the
need to have a deep knowledge of nutrition, anatomy or advanced couching techniques.

3. THE TARGET AUDIENCE
Imagine that you have a cousin. You really care if he/she is living quality life. But apparently
he/she has some problems with his/her health last year. You see that your cousin is sick quite
often, stressed in many situations and somehow cannot find his/her life´s path. You really wish
to help him/her living more healthy and happy lifestyle. The best thing you can do is to give
him/her a set of good advices and support, because you have the knowledge.
It is time for you to give him/her a set of simple and understandable tips on how to behave in
key fields of his/her life. It is time to use a guidebook, which will help his/her with following
basic principles of healthy lifestyle.
This guidebook is created for all your cousins who might face difficulties with following basic
principles of healthy lifestyle. We created typical representative of your cousin and we called
him Nico/Nicoletta. Nico/Nicoletta is facing couple of problems which are very common to
many young people nowadays.

4. COMMON LIFESTYLE PROBLEMS
• Young man/woman
• Age: 23
• Name: Nico / Nicoletta
• Education: student at university (major: social science)
• Originally from smaller city, but now living in bigger city because of the university
• Sharing flat with other 5 flatmates, also students
• Once per three weeks he/she is coming back to the home city to visit parents. Mom always packs
for him/her couple boxes of food
• Eating habits: Most of the time he/she eats out, doesn´t cook much. In the morning he/she usually
have just coffee for the breakfast and the first real meal of the day is lunch. Because of his/her school
duties he/she often grabs some sandwich, pizza, noodles, kebab or meal package.
• Favorite food: Pizza
• Job: working in a bar/restaurant during Wednesday, Thursday, Friday evenings and some weekends
to make money for new iphone 7s. The bar usually closes around 2am so he/she gets to the bed
around 3am.

5. COMMON LIFESTYLE PROBLEMS
• Interests: Dancing in clubs during the weekends. But dancing gets always better with some
shots of Vodka+Redbull.
• Interests: Watching comedy movies - he/she watches at least 2 movie per week. He/she also
catches the latest episodes of Game of thrones - he/she is crazy into it.
• Interests: He/she likes to visit theatre and he/she has seasonal ticket for that. He/she is also
part on an NGO working with minorities.
• Interest: He/she loves to read but doesn´t have time for that
• Exercising: He/she visits mandatory physical education class in school (once a week, fitness)
• Her/his main problems: He/she is tired and exhausted all the time. Falling asleep during the
school lessons. Cannot fall asleep at nights. He/she has some skin problems and doesn´t feel
good in his/her body anymore. He/she is gaining weight in the last year. He/she has
headaches often. When the summertime comes, he/she doesn´t look forward to spending a
time on a beach anymore, because wearing a swimsuit is not comfortable anymore.
• He/she is single. Shy to approach the opposite gender.
• He/she has one best friend.

6. KEY AREAS OF FOCUS
FOOD AND NUTRITION
SPORT AND EXERCISING
REST AND RELAXATION
LIFE BALANCE

7. FOOD
NUTRITION
AND

8. ADVICE NO 1
WHY?
Brings you energy.
HOW?
Have a glass beside your bed when you go sleep.
WHEN?
Every morning.
CUP OF WATER BEFORE ANYTHING ELSE IN THE MORNING

9. ADVICE NO 2
WHY?
It is the best start of the day. Also the most important food of the day.
HOW?
Reserve at least 30 minutes for it. Make it a habit.
WHEN?
Every day before you go to school or work.
NEVER SKIP QUALITY BREAKFAST

10. ADVICE NO 3
WHY?
You will eat healthy when the hunger comes to your stomach.
HOW?
Get some fresh fruits and vegetable in the market on your way to school or job.
WHEN?
Every day before you go to school or work.
TAKE FRUITS AND VEGGIE FOR THE WHOLE DAY

11. ADVICE NO 4
WHY?
You will eat homemade food with less effort and less spendings.
HOW?
Plan a weekly schedule at the beginning of the week.
WHEN?
Every night.
TAKE TURNS WITH YOUR FLATMATES WHEN COOKING DINNER

12. ADVICE NO 5
WHY?
You will drink more water during the day and you will not need to buy sweetened soda.
HOW?
Get the bottle from a fridge and put it back to the fridge at the end of the day.
WHEN?
Every single day.
TAKE A BOTTLE OF WATER ALWAYS WITH YOU

13. SPORT
EXERCISING
AND

14. ADVICE NO 1
WHY?
You will look better, you will feel better and you will have more motivation.
HOW?
Ask your friends or family to get a sporty gift on your birthday.
WHEN?
When you exercise. So about 3 times a week at least.
HAVE PROPER SPORTS CLOTHES

15. ADVICE NO 2
WHY?
You will get tired immediately but in the long term you will have more energy.
HOW?
Go for a walk, run or … whatever motivates you.
WHEN?
3 or 4 times a week.
EXERCISE 3 OR 4 TIMES A WEEK

16. ADVICE NO 3
WHY?
You will find out dancing is fun, you get your body in shape and you might find your soulmate
there.
HOW?
Sign up at the gym next to your home.
WHEN?
Now is the perfect time!
TRY HIP-HOP CLASSES OR SOME OTHER DANCE

17. ADVICE NO 4
WHY?
You will meet more people and you will integrate at the university.
HOW?
Sign up at your campus. Take a friend with you if you are shy.
WHEN?
There is new opening in most campuses at the beginning of the semester. Get more info at
your study department.
JOIN VOLLEYBALL TEAM OR ANY OTHER SPORTS TEAM

18. ADVICE NO 5
WHY?
You will exercise, you will save some money on bus tickets and you will spend more time
outdoors.
HOW?
Rent a low-cost bicycle or get some old one from your friends.
WHEN?
Anytime when you go to Uni or to work.
USE BICYCLE TO GO TO UNI OR TO WORK

19. REST
RELAXATION
AND

20. ADVICE NO 1
WHY?
You will clean up the thoughts from your head and your brain will be ready for the night.
HOW?
Get recommendations on the best books from your friends and borrow the books from them.
WHEN?
20 minutes before sleeping every day.
READ BEFORE YOU GO TO SLEEP

21. ADVICE NO 2
WHY?
You will wake up clean and fresh which will help you to have a clean and fresh day.
HOW?
Reserve a 5 minutes for shower before you go to sleep.
WHEN?
Every night
HAVE A SHOWER BEFORE GOING TO SLEEP

22. ADVICE NO 3
WHY?
The idle time will be faster and you will turn yourself into calm and relaxed mood.
HOW?
Plug your earphones and relax. It is that simple.
WHEN?
Whenever you feel stressed.
LISTEN TO CHILL OUT MUSIC WHILE IDDLING

23. ADVICE NO 4
WHY?
Sex is a great way to relieve stress. The benefits include release of endorphins and
other hormones that elevate mood, and exercise, which itself is an effective stress reliever.
HOW?
Find a person you love, do not cheet on her and spend quality time together.
WHEN?
It is suggested to have sex at least 3 times a week to avoid many kinds of health problems.
HAVE ENOUGH SEX

24. ADVICE NO 5
WHY?
You need at least 2 days of complete relax to regenerate your mental powers.
HOW?
Try to spend less time and money on parties and find a part time job during day time of the
week.
WHEN?
On the weekends!
DO NOT WORK ON WEEKENDS

25. LIFE
BALANCE

26. ADVICE NO 1
WHY?
Meeting people abroad makes you grow personally. It widens your horizons.
HOW?
Find Erasmus+ exchange and enjoy free travels with learning outcomes.
WHEN?
Whenever she school schedule allows you or in low work season.
TRAVEL AT LEAST TWO TIMES PER YEAR

27. ADVICE NO 2
WHY?
You will avoid the stressful morning rush when you feel like you need to manage everything
what comes to your mailbox.
HOW?
Write down 10 activities which wait for you the next day and give them priorities.
WHEN?
After the dinner the day before.
PLAN YOUR NEXT DAY AFTER THE DINNER

28. ADVICE NO 3
WHY?
Feed the good wolf in yourself.
HOW?
Take 5 minutes of meditation before starting any activity. Go to yoga centre to learn how to
meditate.
WHEN?
Whenever you feel overwhelmed.
DIVE DEEP INTO MEDITATION

29. ADVICE NO 4
WHY?
Get priorities straight. And spend more time with positive people who really care about you
rather than with those who suck your energy.
HOW?
Call them, visit them, cook together or sport together.
WHEN?
You decide. Your life, your time.
SPEND MORE TIME WITH YOUR BEST FRIENDS

30. ADVICE NO 5
WHY?
Staying in nature naturally top up your inner batteries and relief all the stress gathered in your
body.
HOW?
Go for a walk or hike in the nearest hills. Swim in the lake nearby. You decide.
WHEN?
At least once a day.
CONNECT YOURSELF WITH NATURE

31. EAT HEALTHY.
THINK POSITIVELY.
EXERCISE OFTEN.
BE HAPPY.

33. SPECIAL THANKS
This guidebook was created by participants of Erasmus Plus youth exchange Festival of Sport
and Health in Vranovska Plaz, Czech Republic held between 25.6.2017 and 2.7.2017
.
The youth exchange was organized by informal group of young people PROACTIVE MIND.
The youth exchange was fully supported from the European fund Erasmus Plus and gave 38
young people a chance to join a healthier journey.
For more information visit www.proactivemind.eu or ec.europa.eu/programmes/erasmus-plus