Health Benefits of Exercise

Health Benefits of Exercise

Regular exercise can help protect you from heart disease and stroke, high blood pressure, noninsulin-dependent diabetes, obesity, back pain, osteoporosis, and can improve your mood and help you to better manage stress.

For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, if you are unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.

If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.

How Physical Activity Impacts Health

Regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the United States.

• Reduces the risk of dying prematurely.
• Reduces the risk of dying prematurely from heart disease.
• Reduces the risk of developing diabetes.
• Reduces the risk of developing high blood pressure.
• Helps reduce blood pressure in people who already have high blood pressure.
• Reduces the risk of developing colon cancer.
• Reduces feelings of depression and anxiety.
• Helps control weight.
• Helps build and maintain healthy bones, muscles, and joints.
• Helps older adults become stronger and better able to move about without falling.
• Promotes psychological well-being.

Specific Health Benefits of Exercise

Heart Disease and Stroke. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity.

High Blood Pressure. Regular physical activity can reduce blood pressure in those with high blood pressure levels. Physical activity also reduces body fatness, which is associated with high blood pressure.

Noninsulin-Dependent Diabetes. By reducing body fatness, physical activity can help to prevent and control this type of diabetes.

Obesity. Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body's ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.

Back Pain. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain.

Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.

Psychological Effects. Regular physical activity can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress.

Millions of Americans suffer from illnesses that can be prevented or improved through regular physical activity. 

Healthy Eating

EASY TIPS FOR PLANNING A HEALTHY DIET AND STICKING TO IT

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.
Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can boost your energy, sharpen your memory and stabilize your mood. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts. 

Healthy eating tip 2: Moderation is key 

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.  Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small.  Visual cues can help with portion sizes—your serving of meat, fish, or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating tip 3: It's not just what you eat, it's how you eat 

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Healthy eating tip 4: Fill up on colorful fruits and vegetables 

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.
Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.
Some great choices include:

• Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
• Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
• Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.
A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.

Learn more about the best way to get the vitamins and minerals you need.

Read Article by Harvard Health Publications

The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
• Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U.S., check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
• Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new options for healthy mealtimes.

• Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.
Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Healthy eating tip 8: Add calcium for strong bones

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions.
You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Good sources of calcium include:

• Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
• Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
• Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
• Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

Save the Earth

Earth Saving News > June 28, 2011

Scary news about our oceans.

Ocean ecosystems are in even worse shape than previously thought, according to a new report released last week. Scientists are now predicting that unless we take immediate action, coral reefs and entire marine species are doomed to disappear within a generation.

Why is this happening? The report’s authors, convened at the International Programme on the State of the Ocean (IPSO), point to several contributing factors: rising water temperatures, melting sea ice, ocean acidification, over fishing, water pollution, hypoxia (low oxygen) and habitat loss.

The panel warned that similar conditions were present during past mass extinctions in Earth’s history. But while scientists have been concerned about the state of the oceans for some time (and even about a sixth mass extinction), this new report has them shocked. “It was a more dire report than any of us thought …When you put (all the issues) together, it’s a pretty bleak situation,” co-author Carl Lundin said.

While tackling the issues facing our oceans seems overwhelming, the IPSO researchers have laid out a game plan for turning around the grim predictions. This includes mapping and reducing ocean pollutants, making sharp reductions in greenhouse emissions, and putting an end to exploitative fishing.

Solar Power key challenges

The challenges for solar power to gain widespread adoption is to have the cost of solar power achieve grid parity. This means that the cost of power generation through solar panel is equal to the cost of electricity generation from the grid. To reach grid parity, there must be sufficient market support and government incentives to spur entrepreneurs and company to continue to invest to upgrade the technology so that the cost of manufacturing solar panels continue to go down. The key challenges for solar power include:

Shortage in supply of silicon materials.
Silicon is critical for the manufacturing of photovoltaic cells. The limited supply and increasing cost of silicon raw material increases the cost of manufacturing. If the selling price of solar panels increases, the adoption of solar power will be slow. One of the greatest loss is in the waste associated with sawing silicon during conventional silicon wafer production technology. This loss, known as kerf loss determines the cost of manufacturing. If it can be reduced by more efficient process, it can cut down the use of silicon.

Government Incentives
Renewable energy especially solar power is subsidized heaviiy by government in several countries including Spain and Germany. It is this incentives and tax breaks provided that makes it cost efficient to adopt solar power. Any reduction or elimination of incentives can lead to a hindrance in growth of the PV industry. Recently, Germany is proposing to speed up the reduction of this incentive. Such news can easily cause the solar industry to scramble for help.

Improving performance
Solar cells onthe whole are still not very efficient. They convert about 10-15% of the sunlight that falls on it. Better technology that leads to better conversion can increase the output and thus lower the overall cost of electricity production.

Make a difference with Recycling, Reduce and Reuse

Recycling really does make a difference. From 1990 to 2005, recycling efforts helped decrease the amount of trash going to US landfills by 9 million ton. This is data supplied by the Environmental Protection Agency. We can help the effort by focusing on 3 simple tips: recycle, reduce and reuse.
Recycle
Besides newspapers, cans and bottle, you can also recycle magazines, glossy inserts, "junk mail" and phone books. When you are cleaning up and organizing your bills, you can also recycle those bills and receipts though you might want to shred them first to prevent identity theft. Your pizza boxes, diaper box, Amazon cardboard boxes and paper cartons such as orange juice carton, milk cartons can also be recycled. Electronics goods such as cell phones and computers can also be recycled though they may be harder to do so via your standard Waste Management Company. You can try CollectiveGood.com to recycle your PDAs, phones and pagers.
Reduce
US is the greatest paper consumer as Americans uses more than 730 pounds of paper a year. One way to reduce is in the office and you can set your printer to print double side by default. Also, for non important document, you can use the blank side of old documents for scrap paper. These days, most major companies offer online statements and by avoiding paper statements sent to your home, you can help save a lot.
Reuse
Reusing help minimize wastes. Get creative with what you got in terms of reusing. You can use plastic shopping bags as thrash bag instead of buying new thrash bags. Also, paper bags can be used to collect yard waste to be recycled as compost materials.

Saving Earth one light at a time

Mohammed Yahia

UNEP

The United Nations Environment Programme (UNEP) claims a complete switch to energy efficient lights in the developing world would reduce about 1% of the global greenhouse gas emissions.
The first Country Lighting Assessments, released during the United Nations Climate Change Summit in Cancún, Mexico, estimates the reduced carbon emissions if 100 countries adopt efficient lighting technologies in place of energy-intensive candescent lamps.
According to the report, part of en.lighten, a UNEP project that aims to promote use of energy saving lights in the developing world, artificial lighting accounts for 19% of global electricity consumption or 6% to 8% of all greenhouse gases emissions.
"The fact is that the world cannot afford to lose any more [energy] due to inefficient technology. And now, even though energy efficient technology does exist or can be quickly made available, such technologies are not applied to sufficient scale yet," said Bernard Jamet, head of the technology transfer unit in the UNEP.
If all Arab states make a complete switch to efficient lighting, the region would decrease its carbon dioxide emissions by more than 16 million tonnes each year. This is the equivalent of shutting 11 medium-sized coal power plants, or taking nearly 4 million cars off the roads.
"It would cost mainly about 3 billion USD to shift all the countries that have not shifted yet," said Jamet. According to the country assessments, China alone could save 5.5 billion USD annually with energy efficient lights
However, a paper published in the Journal of Physics D: Applied Physics¹ in August 2010 argues that switching to the cheaper, more efficient light-emitting diodes (LED) lights will not decrease power consumption, but lead to people using more lighting to create brighter atmospheres, keeping electricity use constant.
According to the paper, data reveals that people have historically spent the same amount of money per capita on lighting. Cheaper lights would allow for brighter lights for longer periods of time. While the shift might not decrease greenhouse gases emissions, it would increase productivity, allow more time for education in the evenings and lead to better living standards, especially in poorer communities.
The en.lighten project, with a 20 million USD four-year budget, promotes high performance, efficient lighting technologies and helps participating countries plan the switch. It also aims to help rural communities that do not have access to electricity to replace kerosene-based lighting with more efficient lights, such as solar-powered LED lights.

KAEDAH PEMBELAJARAN YANG LEBIH BERKESAN

Teknik-teknik pembelajaran yang baik merupakan satu kaedah dalam usaha kita menghadapi pelajaran yang terbaik sebagai langkah untuk memperolehi kejayaan yang cemerlang di dalam bidang pembelajaran.
Pelajar perlu memahami bahawa tidak ada satu ‘formula’ yang mesti dan tepat bagi merumuskan satu kaedah yang paling baik untuk menghadapi pelajaran melainkan ia banyak bergantung kepada diri pelajar itu sendiri. Apa yang penting untuk dijelaskan ialah beberapa garis panduan yang besar sahaja dikenalpasti untuk dijadikan landasan bagi seseorang pelajar bergerak menghadapi peperiksaan.
FAKTOR-FAKTOR DORONGAN DALAM PEMBELAJARAN

• Mengenal pasti wujudnya ‘motivasi dalaman’ atau faktor-faktor pendorong di dalam diri maing-masing, misalnya kemiskinan.
• Menginsafi akan kepentingan ilmu, tujuan ilmu dipelajari, untuk apa dan hendak ke mana ilmu yang dikumpulkan itu.
• Dorongan dari rasa tanggungjawab sebagai seorang pelajar.
• Menginsafi peranannya terhadap masyarakat pada masa hadapan.

LANGKAH-LANGKAH PERSEDIAAN

• Kesempurnaan kesediaan seseorang dari segi mental, fizikal dan rohani yang mampu mengahadapi peringkat pembelajaran yang baik.
• Persediaan mental yang baik ialah persediaan tumpuan fikiran yang sepenuhnya terhadap pelajaran. Pemikiran yang masih bercampur-aduk dengan perkara-perkara lain akan mengakibatkan kebuntuan untuk memberi perhatian yang serius kepada pelajaran. Seseorang pelajar hendaklah menghilangkan ingatannya kepada perkara yang lain, sebaliknya ingatan hendaklah ditumpukan kepada pelajaran sahaja.
• Berkhayal kepada perkara lain ialah penyakit yang paling besar bagi seseorang pelajar yang sedang menghadapi pelajarannya. Oleh itu, pelajar hendaklah mengelakkan diri daripada berkhayal semasa belajar.

TEKNIK-TEKNIK PEMBELAJARAN

1. Suasana / Tempat Belajar – Elakkan suasana yang bising, banyak gangguan, tidak selesa dan sebagainya
2. Memilih Masa Yang Sesuai – Tidak semua waktu di dalam sehari boleh digunakan untuk menumpukan fikiran pada pelajaran.
3. Setiap hari persekolahan, peruntukan sekurang-kurangnya 2 jam untuk menelaah/mengulangkaji pelajaran di samping menyelesaikan kerja-kerja yang diberikan oleh guru. Pada waktu cuti, 4 hingga 5 jam adalah memadai untuk menelaah pada waktu yang sesuai, iaitu pada waktu pagi dan malam.(ingat ! waktu belajar yang sesuai tidak sama antara semua individu)
4. Menyediakan satu jadual kerja harian walaupun begitu, mungkin jadual tersebut tidak mampu diikuti sepenuhnya oleh pelajar.
5. Pembaziran masa dengan perkara-perkara yang tidak ada hubungan dengan memperkukuhkan mutu pembelajaran baik secara formal atau informal haruslah dielakkan.
6. Pembelajaran Di Sekolah – Pembelajaran di sekolah merupakan sumber yang penting serta yang paling baik untuk seseorang pelajar menghadapi pelajarannya, dan segala penumpuan yang maksimun haruslah diberikan serta tidak patut berlaku kecuaian, leka, nakal ketika berada di sekolah.
7. Membaca, Memahami dan Menghafal – Teknik pembacaan yang baik ialah pembacaan yang menyeluruh bagi pusingan yang pertama. Isi dan istilah-istilah yang penting digariskan. Kalau perlu isi yang digariskan itu dicatat sebagai nota pendek atau ringkas.
8. Ambil perhatian kepada isi-isi yang penting dan hendaklah dibaca selalu. Kalau perlu setiap isi-isi itu hendaklah dihafal sedaya mungkin terutama apabila hampirnya waktu peperiksaan. (ingat ! hafalan tanpa pemahaman yang kukuh adalah sia-sia).
9. Menyusun nota dengan teratur dan berkesan dan mempunyai ciri-ciri seperti :-
   • Mengandungi semua maklumat penting
   • Bersih dan mudah dibaca
   • Terkumpul & Tersusun (di dalam fail/Buku Khas)
   • Ringkas dan padat

Kesungguhan Belajar

1. Elakkan diri dari faktor-faktor yang boleh membosankan ketika membaca. Jangan sesekali membebankan diri dengan kerja-kerja sekolah yang terlampau banyak pada masa tertentu dan berehat panjang selepasnya.
2. Kesungguhan belajar mestilah berterusan dari segi semangat belajar dan usaha dari awal hinggalah ke masa peperiksaan.
3. Sentiasa meningkatkan semangat belajar dari masa ke semasa. Semakin hampir dengan tarikh peperiksaan semakin bersungguh-sungguh untuk belajar dan semakin berkeyakinan dalam menghadapi peperiksaan.
4. Kesungguhan belajar mungkin boleh dibina melalui kerja-kerja secara berkumpulan. Yang pentingnya carilah teman/rakan belajar yang boleh anda manfaatkan pengetahuan dan kefahaman anda kepadanya dan sebaliknya.
5. Yakinlah dengan kebolehan yang ada pada diri anda dan kesungguhan anda untuk belajar dan yakinlah dengan pertolongan Allah S.W.T.

LUPAAN DAN INGATAN
Apakah sebabnya kita sering lupa ?

• Kerana Gangguan – Membaca perkara-perkara lain selepas buku pelajaran menyebabkan soal peperiksaan luput dari ingatan.
• Tumpuan Perhatian – Tanpa perhatain yang sepenuhnya ketika membaca menyebabkan perkara tersebut tidak dapat kekal lama.
• Faktor Masa – Masa yang terlalu lama mungkin menyebabkan anda lupa akan apa yang telah dipelajari.

INGATAN
Manusia lebih senang mengingati sesuatu jika :-

• Minat – Tinggikan minat terhadap perkara yang dipelajari.
• Pilihan – Memilih isi-isi penting untuk diingati bagi peperiksaan.
• Ulangan – Sentiasa mengulangkaji, boleh dibuat melalui perbincangan secara berkumpulan, penulisan semula atau pembacaan yang kerap.
• Assasiasi – Membuat perkaitan dengan sesuatu perkara lain untuk ingatan.
• Tubi Belajar

Di dalam proses pembelajaran terdapat peringkat seperti :-

1. Mendengar untuk pertama kali
2. Memahami
3. Menggunakannya
4. Mencipta yang baru

Jika anda membaca berulang kali, tentunya perkara tersebut akan dapat diingati di dalam satu jangkamasa yang lama.