1. IEs clara campoamorHEALTHY AND UNHEALTHY HABITS FOR YOUR HEALTH2º ESO Secciones EuropeasPhysical Education INDICE: TOC
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HEALTHY AND UNHEALTHY HABITS FOR YOUR HEALTH PAGEREF _Toc252012281 21.INTRODUCTION PAGEREF _Toc252012282 22.HEALTHY HABITS PAGEREF _Toc252012283 32.1 WHICH BENEFITS DO WE OBTAIN WHEN WE PRACTISE A PHYSICAL ACTIVITY REGULARLY? PAGEREF _Toc252012284 32.2.REST PAGEREF _Toc252012285 32.3.A CORRECT DIET PAGEREF _Toc252012286 42.4.HABITS OF BODY HYGIENE PAGEREF _Toc252012287 43.NON-HEALTHY HABITS PAGEREF _Toc252012288 53.1. TOBACCO PAGEREF _Toc252012289 53.2.ALCOHOL PAGEREF _Toc252012290 53.3.DRUGS PAGEREF _Toc252012291 53.4.OBESITY PAGEREF _Toc252012292 6 HEALTHY AND UNHEALTHY HABITS FOR YOUR HEALTH INTRODUCTION -432435100330 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. 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. REST -565785176530 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: 430149063500Carbohydrates. 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 361569064770 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). NON-HEALTHY HABITS 3.1. TOBACCO -70485179705 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. ALCOHOL 445389053340Alcohol 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… DRUGS 4368165108585The 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. 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.