HEALTHY HABITS WHICH BENEFITS DO WE OBTAIN WHEN WE PRACTISE A PHYSICAL ACTIVITY REGULARLY?

A better working of the heart and the circulatory system:

It improves the respiratory capacity.

It improves our muscles, bones and joints.

It improves the activity of the nervous system.

It improves the PHYSICAL CONDITION.

It helps you to make friends.

REST

It’s necessary to keep enough time to sleep. Otherwise:

Your quality of life will get worse.

Your productivity will be reduced.

You’ll suffer from more physical and psychological damage.

You won’t pay attention to what happens around you. Advice to sleep in a better way:

Sleep for as long as necessary (7 hours) Don’t take either long siestas or very close

to the time of sleeping. (these siestas must be for 15 or 20 minutes)

Physical activity, if you get tired, it will be easier to sleep.

Think about positive things, leave aside the negative thoughts.

Sleep in the darkness. Choose a fixed time to get up every day.

A CORRECT DIET

A correct diet is essential to get a good physical condition. The nutrients we get from food are:

Carbohydrates. They

provide mainly energy and they are very important for students and athletes. They are found in cereals, bread, sugar, vegetables and fruit. The proportion of carbohydrates in the diet is 60%.

Proteins. They are found in milk, fish, meat, eggs…either the abuse or the lack of them are harmful. The proportion is 15 %.

Fats. They provide energy. It’s better to eat uncooked fats and to avoid fats form animal origins and fried products. Olive oil and blue fish are very healthy. The proportion of fats in the diet must be 25-30%. It’s advisable not to take too many fats because they’re fattening.

Vitamins and minerals. Some vitamins are only present in some vegetables and fruit, so, it’s important to eat them.

Water is essential for life. You must drink a great quantity of water after a physical activity. During a long physical exercise you must drink as well but every now and then.

START YOUR DAY WITH A GOOD BREAKFAST, you need energy to study, do

exercise, enjoy….

ORGANISE YOURSELF BECAUSE YOUR HEALTH IS AT STAKE!!!

HABITS OF BODY HYGIENE

Go to the doctor and make

sure you don’t have physical problems.

Wear the right clothes for the activity.

Wear sports clothes Avoid useless accessories (rings, watches,

dangerous earrings…) Wear trainers. Tie them up correctly. Wait for 2 hours after eating before

starting any kind of physical activity. Do a good warm up. Get washed after the exercise, clean your

sweat. Drink enough water and if possible, eat

some fruit (not sweets or snacks).

FAIR PLAY

WORKSHEET HEALTHY HABITS

NAME AND SURNAME: GROUP:

QUESTIONS

1. What are the benefits of doing physical activity? -It improves the respiratory capacity -It improves our muscles , bones and joins -It helps you to make friends -It improves the activity of the nervous system -It improves your physical conditions

2. What happens when you don’t sleep well? -Your quality of life will be worse -Your productivity will be reduced -You’ll suffer more physical and psychological damage -You aren’t going to pay attention to the things that are around you

3. How many hours do you need to sleep every day? No less than 7 hours but is better to sleep around 9 hours

4. Describe three pieces of advice to sleep better in your life -Sleep for as long as possible -Do many physical activities, because if you are tired you are going to sleep faster -Sleep in the darkness

5. What foods are full of carbohydrates? There are a lot of carbohydrates in bread, sugar, cereals, vegetables or fruit. You need to take a diet with 60% of carbohydrates.

6. What high-protein foods must you eat to regenerate your muscle? It can be in the meat, fish, eggs or milk.

7. Whatare the benefits of fats and why can we eat too much? They give you a lot of energy, but it can’t be eat a lot of times, because we only need a 25% of fats every day.

8. When is it more important to drink water? After do physical exercise, you must drink a lot of water because you lose a lot of water and the water is very important in our body because the body is make of a 60% of water.

9. Why is breakfast important? Because we need to have energy for the day to study, do physical exercise…

10. What do you think about healthy habits? I think that it is nice, because, it help us to have a life more long, and to avoid ills…The healthy habits save our life. For me the three things more important in the life is my family, the money of course, and have a healthy life… No more.