2.
Nowadays, a lot of people
live without doing any kind
of physical exercise, this can
be dangerous for our health
and so we need to practice
some physical activity.
A sedentary lifestyle implies
the absence of this physical
activity:
1.
Atrophy of the body functions.
A worse physical state.
You’ll suffer from more illnesses
You’ll put on weight.
2.
3.
4.
INTRODUCTION
4. HEALTHY HABITS
Physical Activity
WHICH BENEFITS DO WE
OBTAIN WHEN WE PRACTISE A
PHYSICAL ACTIVITY
REGULARLY?
1. A better working of the heart and
the circulatory system.
2. It improves the respiratory
capacity.
3. It improves our muscles, bones
and joints.
4. It improves the activity of the
nervous system.
5. It improves the PHYSICAL
CONDITION.
6. It helps you to make friends.
5. HEALTHY HABITS
Rest
It’s necessary to keep enough
time to sleep. Otherwise:
1.
2.
3.
4.
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.
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.
6. HEALTHY HABITS
Corret diet
START YOUR DAY WITH A
GOOD BREAKFAST,
you need energy to study, do
exercise, enjoy….
The nutrients we get from food are:
1.
2.
3.
4.
5.
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.
7. HEALTHY HABITS
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.
FAIR PLAY.
Get washed after the exercise, clean your
sweat.
Drink enough water and if possible, eat
some fruit (not sweets or snacks).
9. Tobacco causes in Spain
about 40000 deaths every
year.
It brings about plenty of
illnesses such as lung or
mouth cancer, cough or
heart attacks.
Besides, tobacco damages
not only to smokers but
also to people who breathe
in the smoke.
Remember: Law protects non
smokers. It’s forbidden to
smoke in schools, hospitals
or in any kind of enclosed
public places.
10.
Alcohol is the most
consumed toxic
substance in our
society.
It limits our body
functions, above all
brain functions.
It damages our
nervous system and
makes us slower.
It causes loss of
memory, heart
illnesses…
11. The cannabis. Its byproducts are the hashish
and the marijuana. When
smoking it, it’s absorbed
by the lungs and go fast
to the brain.
Problems you may have:
1.
Problems in the
capacity of
concentration and with
your memory.
2.
It reduces the
coordination.
3.
Change the sexual
maturing hormones.
12.
Obesity or overweight are defined as
a great accumulation of fats that can
be damaging for your health.
According to WHO (World Health
Organization) in 2005 there were
1600 million adults with overweight
and at least 400 million with obesity.
The WHO estimates that, by 2015
there will be 2300 million adults with
overweight and more than 700 with
obesity.
1.
2.
3.
4.
5.
Causes of obesity
The main cause is a nutritional
disorder between what you eat and
what you burn up. Factors:
A worldwide change in the diet
eating food with a great quantity of
calories (fats and sugars) but few
vitamins and minerals.
We tend to reduce our physical
activity due to sedentary nature of
many jobs or to several changes in
transport.
Obesity and overweight have
serious consequences for your
health:
Cardiovascular illnesses.
Diabetes.
Osteoarthritis
Cancer.
