2. INTRODUCTIONINTRODUCTION
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.
2. A worse physical state.
3. You’ll suffer from more illnesses
4. You’ll put on weight.
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.Your quality of life will get worse.
2.Your productivity will be
reduced.
3.You’ll suffer from more physical
and psychological damage.
4.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. 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%.
2. Proteins. They are found in milk, fish, meat, eggs…
either the abuse or the lack of them are harmful.
The proportion is 15 %.
3. 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.
4. Vitamins and minerals. Some vitamins are only
present in some vegetables and fruit, so, it’s
important to eat them.
5. 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 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:
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.
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.
1. Obesity and overweight have serious
consequences for your health:
2. Cardiovascular illnesses.
3. Diabetes.
4. Osteoarthritis
5. Cancer.
