This document discusses healthy and unhealthy habits for health. It outlines several healthy habits like regular physical activity, sufficient rest, a balanced diet, and good hygiene. Regular physical activity provides benefits like improved heart and respiratory health. It also discusses unhealthy habits like tobacco, alcohol, drugs and obesity which can negatively impact health. Obesity in particular is defined as an excessive accumulation of body fat that increases health risks like cardiovascular disease and diabetes. Overall the document provides an overview of lifestyle factors that positively and negatively influence physical health.

1. IES CLARA CAMPOAMOR
HEALTHY AND UNHEALTHY
HABITS FOR YOUR HEALTH
2º ESO Secciones Europeas
Physical Education

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Physical Education Department
INDICE:
HEALTHY AND UNHEALTHY HABITS FOR YOUR HEALTH ..........................3
1. INTRODUCTION..................................................................................................... 3
2. HEALTHY HABITS................................................................................................. 3
2.1 WHICH BENEFITS DO WE OBTAIN WHEN WE PRACTISE A PHYSICAL
ACTIVITY REGULARLY? ........................................................................................ 3
2.2. REST.................................................................................................................. 3
2.3. A CORRECT DIET........................................................................................... 4
2.4. HABITS OF BODY HYGIENE........................................................................ 4
3. NON-HEALTHY HABITS ...................................................................................... 5
3.1. TOBACCO............................................................................................................ 5
3.2. ALCOHOL ........................................................................................................ 5
3.3. DRUGS.............................................................................................................. 5
3.4. OBESITY........................................................................................................... 6

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Physical Education Department
HEALTHY AND UNHEALTHY HABITS FOR YOUR HEALTH
1. INTRODUCTION
In ancient times, men had to hunt, grow the land,
breed cattle…to survive and these activities meant a
continued physical activity.
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.
What dangers does it have?
Atrophy of the body functions.
A worse physical state.
You’ll suffer from more illnesses
You’ll put on weight.
2. HEALTHY HABITS
2.1 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.
2.2. 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:

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Physical Education Department
 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.
2.3. 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!!!
2.4. HABITS OF BODY HYGIENE
1. Go to the doctor and make sure you
don’t have physical problems.
2. Wear the right clothes for the activity.
Wear sports clothes

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Avoid useless accessories (rings, watches, dangerous
earrings…)
Wear trainers. Tie them up correctly.
3. Wait for 2 hours after eating before starting any kind of physical
activity.
4. Do a good warm up.
5. FAIR PLAY.
6. Get washed after the exercise, clean your sweat.
7. Drink enough water and if possible, eat some fruit (not sweets or
snacks).
3. NON-HEALTHY HABITS
3.1. TOBACCO
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.
3.2. ALCOHOL
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…
3.3. DRUGS
The cannabis. Its by-products 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:
Problems in the capacity of concentration and
with your memory.
It reduces the coordination.
Change the sexual maturing hormones.

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3.4. OBESITY
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.
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.