TRANSCRIPT

Alex: Hi everyone, and welcome to English on the Go! I’m your host, Alex. Today’s episode is all about something that affects every part of our lives: health! Staying healthy is so important, not just physically, but mentally as well. And the great thing is, you don’t need fancy equipment or complicated diets to take care of yourself. Even simple changes in your daily habits can make a huge difference.

Alex: In today’s fast-paced world, it’s easy to forget to take care of our health, especially when we’re busy with work or school. But improving your English and learning about health can go hand in hand! With a good understanding of the language, you can read more tips, understand instructions better, and even communicate with your doctor more effectively. English is a key to unlocking a healthier and more informed life.

Alex: Now, let's get into today’s topic: staying healthy. It’s something we all want, but sometimes it feels hard to know where to start. In this episode, Lisa and Clem will share simple tips on how they maintain their health with just a few easy changes. From diet to exercise to sleep—everything plays a role in keeping our bodies and minds strong.

Alex: Before we dive into today’s conversation, I want you to take a moment to reflect on your own habits and lifestyle. When it comes to staying healthy, everyone has different approaches. So, let me ask you a few questions to get you thinking:

Alex: What do you do each day to take care of your health? Is it something as simple as drinking water or going for a walk?

Alex: How often do you make time for exercise, and do you think you’re doing enough to stay active?

Alex: And finally, what kind of food choices do you make? Do you focus on a balanced diet, or is this an area you think you can improve?

Alex: Keep these questions in mind as we listen to today’s conversation. You might discover some new ideas or ways to improve your health!

Lisa: Hey Clem, have you been doing anything special to stay healthy lately?

Clem: Yeah, actually, I’ve been trying to focus more on my overall health these days. I started making small changes, but they’re really helping me feel better. What about you?

Lisa: Same here! I realized that staying healthy is not just about big workouts or strict diets. It’s really about building habits that work for me. For example, I make sure I walk every day, even if it’s just for 20 or 30 minutes. It clears my mind and helps me stay active.

Clem: That’s great! Walking is such an easy way to stay fit. I’ve started doing something similar. I take breaks during work to stretch or go for a quick walk. Sitting all day at my desk isn’t good for my back, so getting up and moving around makes a big difference.

Lisa: Oh, I can relate! I sit at a desk too, and I’ve noticed that my body feels stiff if I don’t move enough. Sometimes, I do simple exercises right at my desk. Just standing up and stretching helps me feel more refreshed.

Clem: Definitely! And it’s not just about exercise. I’ve also been focusing on what I eat. I used to skip breakfast, but now I make sure to have something healthy in the morning, like fruit and yogurt or oatmeal. It gives me more energy throughout the day.

Lisa: That’s smart. I try to do the same. I used to grab something quick like a pastry, but now I plan my meals a bit better. I make sure to include vegetables and lean protein in my lunch and dinner. It really keeps me energized. I also drink a lot of water—at least eight glasses a day.

Clem: Water is key. I used to forget to drink enough water, especially when I was busy. But now, I carry a water bottle with me everywhere. It helps me stay hydrated, and I feel much more alert.

Lisa: I do the same! Hydration is so important, especially when it comes to feeling energetic and staying focused. Have you made any changes to your sleep routine?

Clem: Actually, yes. I realized I wasn’t getting enough sleep, so I started setting a regular bedtime. I aim for about seven to eight hours every night. I used to stay up late, but now I try to unwind by reading a book or listening to calming music before bed.

Lisa: That’s a great idea. Sleep is something I’ve been working on too. I noticed that when I don’t sleep well, I feel tired all day and find it hard to focus. Now, I try to avoid screens before bed, and I make my bedroom as comfortable as possible. A good night’s rest makes such a big difference.

Clem: Exactly. I think mental health is just as important as physical health. I’ve started practicing mindfulness, and it’s really helping me manage stress. Sometimes I just take a few minutes to breathe deeply or meditate.

Lisa: Oh, I’ve been trying meditation too! It helps me feel calmer, especially when things get stressful at work. I also find that spending time outside, even for a short time, helps clear my mind and boosts my mood.

Clem: Absolutely. Taking care of our mental health is just as important as eating well and staying active. They all work together. It’s all about balance, right?

Lisa: Exactly! You don’t have to do extreme things to stay healthy. Just small, consistent changes—whether it’s eating better, moving more, or taking time to relax—can really improve your health over time.

Clem: Couldn’t agree more. It’s all about finding what works for you and sticking with it.

Alex: Now that we’ve heard some useful tips from Lisa and Clem, let’s look at some key vocabulary.

Alex: First up, Hydration. This means keeping your body supplied with enough water.
Alex: For example, 'Drinking water throughout the day helps with hydration.'

Alex: Next, we have Mindfulness. This refers to being fully present and aware of your thoughts and feelings.
Alex: An example is, 'Practicing mindfulness can help reduce stress.'

Alex: Finally, Sleep routine. This is the habit of going to bed and waking up at consistent times.
Alex: For example, 'Setting a sleep routine helps me feel more rested and focused.'

Alex: "Welcome back to 'English on the Go!' Today, we’re diving into a topic that’s close to all of our hearts—staying healthy. In our fast-paced lives, it’s easy to overlook our well-being, but making small, consistent changes can lead to significant improvements.

In today’s conversation, we’ll hear Lisa and Clem share their experiences and strategies for maintaining a healthy lifestyle. They discuss everything from the importance of staying active and nourishing our bodies to how to improve our mental health.

Along the way, we’ll explore some idioms and phrases that reflect their journey. So, whether you’re looking for motivation or just want to pick up some new vocabulary, let’s jump right in and listen to their insights!"

Clear my mind – This idiom means to stop thinking or worrying about something, helping you feel more relaxed.
Example: Lisa says, "It clears my mind and helps me stay active," when she talks about how walking daily helps her feel more refreshed.
Make a big difference – It means to have a significant positive impact.
Example: Clem says, "Getting up and moving around makes a big difference," referring to how small actions like taking breaks can help with staying healthy.
Boost my mood – This idiom means to improve how you feel emotionally.
Example: Lisa says, "Spending time outside, even for a short time, helps clear my mind and boosts my mood." She’s talking about how a bit of fresh air really helps lift her spirits.
Work together – When multiple things combine to create a better outcome.
Example: Clem says, "They all work together," when he mentions how mental health, eating well, and staying active are all connected to overall well-being.
All about balance – It means that success comes from finding the right balance between different aspects of life.
Example: Lisa agrees with Clem, saying, "It’s all about balance, right?" emphasizing how small, consistent changes can improve health.

Alex: Let’s listen to the conversation again, and this time, see if you can spot these words.

Alex: Now that we've explored different ways to stay healthy, let’s take a moment to reflect on what we’ve heard. Health isn't just about one thing; it’s a combination of habits, routines, and choices that shape our well-being.

Alex: Think about the conversation we just listened to. What stood out to you? Did you learn something new, or did it remind you of something you already do?

Alex: Let’s go over a few key points together to help you review and apply these ideas to your own life:

Alex: What does Clem do every morning to stay healthy? Is it something you could add to your routine?

Alex: How does Lisa stay flexible and keep her body active? Could her approach work for you, too?

Alex: And finally, why is drinking water so important for staying healthy? How much water do you think you should be drinking each day?

Alex: Keep these questions in mind as you think about your own health habits. Small changes can make a big difference!

Alex: If you enjoyed this episode, don’t forget to subscribe to English on the Go for more lessons and tips. Hit the notification bell to stay updated!

Alex: Now that we've covered some great tips on how to stay healthy, let’s turn the spotlight on you! Health isn’t just about one thing—it’s about the little habits we build each day that make a big difference over time.

Alex: Take a moment to think about your own lifestyle. What’s one thing you already do to take care of your body and mind? Maybe it’s something simple, like going for a walk, or maybe you have a specific routine you follow.

Alex: How about your diet? Do you make a conscious effort to eat enough fruits and vegetables? These small food choices can really impact your energy and overall well-being.

Alex: And what about sleep? We all know it’s important, but do you actually get enough rest each night? How many hours do you sleep, and do you feel well-rested in the morning?

Alex: As you reflect on these questions, remember that staying healthy isn’t about perfection—it’s about progress. Every small step counts!

Alex: Thanks for joining me today! I hope this conversation inspired you to focus on your health and well-being. Remember, staying healthy is about making small, positive choices every day. We’ve prepared a special free PDF for this episode, full of useful tips and vocabulary to help you learn more. Make sure to check it out! See you next time on English on the Go!

Vocabulary Summary

Word	Pronunciation	Type	Definition	Example
Hydration	/haɪˈdreɪʃən/	Noun	The process of supplying water to the body.	Drinking water throughout the day helps with hydration.
Mindfulness	/ˈmaɪndfəlnəs/	Noun	The practice of being aware and present in the moment.	Practicing mindfulness can help reduce stress.
Sleep Routine	/sliːp ruːˈtiːn/	Noun	The habit of going to bed and waking up at the same time.	Setting a sleep routine helps me feel more rested.

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EXERCISE

EXERCISE 01: Fill in the Blanks

Instructions: Listen to the conversation and fill in the blanks.

Lisa: Hey Clem, have you been doing anything special to stay _______ (1) lately?
Clem: Yeah, actually, I’ve been trying to focus more on my overall _______ (2) these days.
Lisa: I make sure I _______ (3) every day, even if it’s just for 20 or 30 minutes.
Clem: I take breaks during work to _______ (4) or go for a quick walk. Sitting all day at my desk isn’t good for my _______ (5).
Lisa: I’ve noticed that my body feels _______ (6) if I don’t move enough. Sometimes, I do simple exercises right at my desk.
Clem: I used to _______ (7) breakfast, but now I make sure to have something healthy in the morning, like fruit and yogurt or oatmeal.
Lisa: I make sure to include vegetables and lean _______ (8) in my lunch and dinner.
Clem: I carry a _______ (9) bottle with me everywhere. It helps me stay hydrated, and I feel much more alert.
Lisa: I try to avoid _______ (10) before bed, and I make my bedroom as comfortable as possible.
Clem: I’ve started setting a regular _______ (11). I aim for about seven to eight hours every night.
Lisa: Sometimes, I take a few minutes to _______ (12) deeply or meditate to help with stress.
Clem: I’ve been practicing _______ (13) too! It helps me feel calmer, especially when things get stressful at work.

Answer Key

1. healthy

2. health

3. walk

4. stretch

5. back

6. stiff

7. skip

8. protein

9. water

10. screens

11. bedtime

12. breathe

13. meditation

Exercise 02: Multiple Choice

Instructions: Choose the correct answer for each question.

What daily habit does Lisa practice to stay active?
a) Yoga
b) Weightlifting
c) Walking
d) Running
What change has Clem made to his diet?
a) Skips breakfast
b) Eats more vegetables
c) Drinks sugary drinks
d) Eats fast food
How many glasses of water does Lisa try to drink each day?
a) 5
b) 8
c) 3
d) 10
What activity helps Lisa unwind before bed?
a) Watching TV
b) Using her phone
c) Reading a book
d) Playing video games
How does Clem manage stress?
a) Goes to the gym
b) Practices mindfulness
c) Avoids talking to people
d) Stays up late

Answer Key

1. c) Walking

2. b) Eats more vegetables

3. b) 8

4. c) Reading a book

5. b) Practices mindfulness

Exercise 03: True or False

Instructions: Read the statements and mark them as True or False.

Clem takes breaks during work to sit down for longer periods.
Lisa includes vegetables in her meals to stay energized.
Clem used to stay up late but now tries to unwind before bed.
Lisa drinks water only when she feels thirsty.
Clem finds that practicing mindfulness helps him manage stress.

Answer Key

1. False

2. True

3. True

4. False

5. True

Exercise 04: Matching

Instructions: Match the phrases on the left to their correct endings on the right.

Phrase	Ending
1. Clem takes short walks during work	a) to stay hydrated throughout the day.
2. Lisa avoids using screens before bed	b) to get more energy for the day.
3. Clem carries a water bottle	c) to keep her mind clear and focused.
4. Lisa walks for 20-30 minutes	d) to reduce stiffness and stay active.
5. Clem practices mindfulness	e) to manage his stress levels.

Answer Key

1. d) to reduce stiffness and stay active.

2. c) to keep her mind clear and focused.

3. a) to stay hydrated throughout the day.

4. b) to get more energy for the day.

5. e) to manage his stress levels.

Exercise 05: Sentence Rearrangement

Instructions: Rearrange the words to form correct sentences based on the conversation.

moving / Lisa / even / if / for / stays / short / time / active / walks.
Clem / water / hydrated / bottle / carries / a / stay / to.
up / late / avoid / Clem / used / staying / sleep / now / gets / to / more.
before / Lisa / relax / tries / screens / avoid / to / bed / to.
time / practice / Clem / takes / breathing / mindfulness / deep.

Answer Key

1. Lisa stays active even if for a short time by walking.

2. Clem carries a water bottle to stay hydrated.

3. Clem used to stay up late, but now gets more sleep.

4. Lisa tries to avoid screens before bed to relax.

5. Clem takes time to practice deep breathing and mindfulness.

Exercise 06: Gap Fill with Word Bank

Instructions: Fill in the gaps with the correct words from the word bank.

Word Bank: water, vegetables, mindfulness, screens, desk, walks, stretches, bedtime

Clem takes breaks during work to do some _______ or go for quick _______.
Lisa tries to avoid using _______ before going to bed to help improve her sleep.
Both Lisa and Clem have made changes to their _______ routines, like eating more _______ and drinking more _______.
Clem now sets a regular _______ to ensure he gets enough sleep every night.
Clem practices _______ to manage stress.

Answer Key

1. stretches, walks

2. screens

3. diet, vegetables, water

4. bedtime

5. mindfulness

Exercise 07: Sentence Reordering

Instructions: Rearrange the following sentences to form a coherent dialogue based on the conversation.

Clem: I carry a water bottle with me everywhere to stay hydrated.
Lisa: I used to grab a quick pastry, but now I plan my meals better with vegetables and lean proteins.
Clem: I’ve been focusing on eating a healthy breakfast, like fruit and yogurt.
Lisa: I try to drink at least eight glasses of water a day.
Clem: Hydration is so important for energy and focus.

Answer Key

1. Clem: I carry a water bottle with me everywhere to stay hydrated.

2. Lisa: I used to grab a quick pastry, but now I plan my meals better with vegetables and lean proteins.

3. Clem: I’ve been focusing on eating a healthy breakfast, like fruit and yogurt.

4. Lisa: I try to drink at least eight glasses of water a day.

5. Clem: Hydration is so important for energy and focus.

How to Stay Healthy | 🎧 English on the Go! | Beginner

TRANSCRIPT

EXERCISE

EXERCISE 01: Fill in the Blanks

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