Regular physical activity provides several benefits such as improved heart and circulatory health, respiratory capacity, muscles, bones and joints, nervous system function, and physical condition. It also helps develop friendships. Proper rest is important, with 7-8 hours of sleep per night, to maintain good quality of life, productivity, and physical and mental health. A balanced diet containing carbohydrates, proteins, fats, vitamins, minerals and water supports overall health and physical performance. Maintaining healthy habits through exercise, nutrition, hygiene, and stress management is key to well-being.

1. HEALTHY HABITS
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
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:
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!!!
HABITS OF 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.
 Get washed after the exercise, clean your
sweat.
 Drink enough water and if possible, eat
some fruit (not sweets or snacks).
FAIR PLAY

2. WORKSHEET
HEALTHY HABITS
NAME AND SURNAME:María Montoya Sánchez-Migallón
GROUP: 2ºC
QUESTIONS
1. What are the benefits of doing physical activity?
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. What happens when you don’t sleep well?
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.
3. How many hours do you need to sleep every day?
Sleep for as long as necessary(9 hours) not less than 7 hours.
4. Describe three pieces of advice to sleep better in your life
Sleep in the darkness.
Choose a fixed time to get up every day.
Physical activity, if you get tired, it will be easier to sleep.
5. What foods are full of carbohydrates?
They are found in cereals, bread, sugar, vegetables and fruit.
6. What high-protein foods must you eat to regenerate your muscle?
You must eat milk, fish, meat, eggs…
7. Whatare the benefits of fats and why can we eat too much?
They provide energy.
Olive oil and blue fish are very healthy. It’s better to eat uncooked fats and to avoid
fats form animal origins and fried products. It’s advisable not to take too many fats
because they’re fattening.
8. When is it more important to drink water?
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.
9. Why is breakfast important?
Because you need energy to study, do exercise, enjoy….
10. What do you think about healthy habits?
You must do these advices, because they are very good to have a better life. If you followed
these advices you will sleep more good, have a better diet and a better quality of life, because
of the practice of sport, drink much water,etc.