The document discusses several topics related to living a healthy lifestyle, including the importance of regular meals, making good use of free time, moderate exercise, a healthy diet, and getting enough sleep. It provides examples of moderate exercise activities that raise your heart rate to 50-60% of its normal rate, such as walking, biking, swimming, and various team sports. A healthy diet is described as eating lots of vegetables and fruits while limiting processed foods and drinking water. The importance of regular meals, sufficient sleep, and getting at least 2.5 hours of exercise per week are also highlighted.

1. Spending your
free time doing
exercice or
something is
good to movility
and to be more
healthier.
Healthy diet
A healthy diet
is eating food
that are good
to your Bodie
like fruits and
bread.
Moderate exercice
Moderate
exercice is
important to
don't be fat and
having less
cardiovascular
problems.
Sleeping
Sleep is
very
important
to the
good
function of
our
bodies.
Free time
Regular meals
Regular meals are
very important for
providing us the
nutrients we need
in the day.

2. MODERATE EXERCISE
H U G O T I N O C O A R E N A S 3 º C
M o d e r a t e e x e r c i s e s a r e
m a d e u p o f l o w - l e v e l
a c t i v i t i e s t h a t g e t y o u r
h e a r t r a t e u p t o 5 0 % t o
6 0 % h i g h e r t h a n i t s n o r m a l
r a t e . A l l w a y s b e f o r e a n d
a f t e r d o i n g t h i s , r e m e m b e r
t o s t r e t c h .
Walking five km in 30 minutes
Biking eight km in 30 minutes
Swimming laps for 20 minutes
Running two and a half km in 15 minutes
Doing water aerobics for 30 minutes
Playing volleyball for 45 minutes
Playing basketball for 20 minutes
Jumping rope for 15 minutes
Walking stairs for 15 minutes
19/04/2021

3. PROMOTING A HEALTHY
LIFESTTYLE
REGULAR MEALS
MAKING THE MOST OF
YOUR FREE TIME
MODERATE EXERCISE
A HELTHY DIET
GETTING ENOUGH SLEEP
Eat evrery eating time it can
prevent hunger pains, boosts
your metabolism and keeps you
energised.
Make a list, it can help you to organise
yourself, and you may have more time to
make some exercise
Sleeping the enough time is a very
importantthing for having the mostnergy for
the next day and it help to feel yourself good.
Eating lots of vegetables and fruit,
limiting highly and ultra-processed
foods, making water your drink of
choice. Water supports health and
promotes hydration without
adding calories to the diet
Get ant least three hours and a
half of exercise per week you can
make any tipe of exercise, you
make want to run or go to the
gym.
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