1st and 2nd Grade: Check out some of these videos below to learn about the some Healthy Living Habits which we should try to practice:
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What types of healthy living habits are you 1st and 2nd Graders practicing each week?
Write some down in your Activity Journal this week along with the exercises you continue to do!
If you would like to learn habits to practice in greater detail- just scroll down!
Write some down in your Activity Journal this week along with the exercises you continue to do!
If you would like to learn habits to practice in greater detail- just scroll down!
3rd, 4th, and 5th Grade: Begin to read and watch the videos below to learn about Healthy Living Habits that are important to to establish early in our life.
Today in the year 2020, the average life expectancy in the United States is almost 80 years! Think about that for a second Bay Broncos....that's a long time, isn't it? At this rate, you are going to be living your life until the year 2090...maybe even until the year 2100. Wow!
What would you like to do in all of those years? Think about all the great things you will be able to do! |
In order to lead the most meaningful, productive, happy, and healthy life it is important that you establish some
healthy lifestyle habits. The earlier the better too!
healthy lifestyle habits. The earlier the better too!
Research shows that there are many simple (but not necessarily easily done) healthy lifestyle habits which you should try to incorporate into your daily life. The more of these you can do, the healthier your years will be.
Let's focus in on some of these areas which will give us the healthiest life possible:
Let's focus in on some of these areas which will give us the healthiest life possible:
Exercise It is recommended that students (age 6-17) get 60 minutes of moderate to vigorous exercise each day. Most of this exercise should be "aerobic", which means your heartbeat will reach an elevated level as you workout. Just how do you know what moderate to vigorous intensity is? Just click on the link to our Healthy Heart Week section and you can learn how to calculate your target heart rate.
In addition to 60 mins each day of a cardio workout, you should also include muscle and bone strengthening activities. Examples of muscle strengthening activities include climbing trees or playground equipment, push-ups and other weight bearing exercises, swimming and yoga. Examples of bone strengthening activities include anything involving jumping, leaping or hopping, dancing, and running activities and games. Not only does exercise strengthen your heart, muscles, and bones, it also has shown to increase your mood and overall mental health. When you exercise, chemicals in your brain called endorphins are released. Endorphins are responsible for creating a positive feeling in your body, and it also helps block pain signals. Exercise can help relieve anxiety, stress, and depression. |
Nutrition Choosing a variety of foods from the 5 food groups is the best way to ensure you are giving your body the nutrients it needs to stay healthy. Using MyPlate as a guide will help you know the amount of each food group you should be eating each meal.
If you would like a more detailed look at how food influences our body, go check out the Nutrition page.
If you would like a more detailed look at how food influences our body, go check out the Nutrition page.
The 5 food groups include:
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Positive Relationships
with Yourself and Others Having a positive relationship with yourself and other people is vital for our physical, mental, and emotional well-being. It is important that each of us is able to value ourselves and embrace our strengths and weaknesses. Once we have an honest, positive relationship with ourselves we can then find others to form similar bonds with. The benefits of having and maintaining positive relationships include:
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Engaging your Mind
More and more research is showing that people who actively challenge themselves to learn new things are doing themselves and their brain a favor. Inside your brain, neurons continue to make new connections as we learn new things. Being a lifelong learner is a great way to keep your mind sharp! Some things that everyone can do to keep their brain active and healthy include:
If you would like to learn more about the brain click on the following link: The Human Body and read up on the Central Nervous System. |
Sleep More and more research is showing evidence that getting the proper amount of sleep is vital to maintaining our best mental and physical well being. It its recommended that students (age 6-13 years) get from 9-11 hours of sleep each night.
Getting a full night's sleep can help you:
Sleep is a time where your body rejuvenates and denying your body and mind the sleep it deservers is now considered a health risk. |
Create a Hygiene Routine
Personal hygiene is how you take care of your body. Every day we are surrounded by millions of germs and viruses- and some of them can make us sick. Practicing healthy hygiene habits is the safest way to avoid becoming sick. Good hygiene often makes you feel better about yourself as well |
Some healthy hygiene routines include:
- Showering or bathing regularly (at least every other day) always remembering to use soap for your body and shampoo for your hair. Wash all of your body parts: armpits, groin, neck, chest, back, legs, and feet!
- Using a deodorant under your armpits is important to use when you enter into your teen years. If you have ever noticed you don't smell so great now might be the time! Deodorant helps you stay smelling fresh and lovely all day.
- Brushing your teeth with toothpaste and flossing your gums.
- Trimming and cleaning your nails. Oftentime dirt begins to build up under your nails so keeping them trimmed and cleaned can keep you healthier.
- Washing your hands OFTEN! Scrubbing for 20-30 seconds using soap and making sure to get in between your fingers! Germs often enter into your body through your eyes, nose, mouth, and ears. Avoid touching your face as much as you can. Washing after each time you use the bathroom and before you eat are essential to good hygiene.
- If you are sick, stay home! Your body is needing rest and it is best that we do not spread the germs that got you sick to others. Take care of yourself and you will be healthy again!
Avoiding Unhealthy and Unsafe
Lifestyle Choices
Lifestyle Choices
Salt, Sugar, and Fatty Foods
Foods that contain high levels of salt, sugar, and fat (saturated and trans fats) are known to cause a variety of health problems including:
These days it seems like most of the foods in the supermarket have these 3 things in them. These foods are called "processed" foods. Processed foods are foods that have things added into them as they are being prepared. Oftentime what is being added is salt, sugar, and fat because it is relatively inexpensive and it adds flavor to the food. Instead of eating highly processed foods, it is important to add nutritious "whole" foods into your diet. Whole foods are foods that are very close to their "original state", such as fruits, vegetables, meats, nuts, and milk. Eating some foods with salt, sugar, and fats is "ok", just doing it in excess is when the health problems will begin to develop. Use them sparingly and in moderation. |
Too Much Screen Time
Believe it or not there once was a time when everyone didn't have a smartphone or tablet, and the Internet was not just at the tip of your finger. Although modern technology provides us with many amazing and useful things, using it in excess can come with some unintended consequences. Listed below are some unfavorable health consequences from spending too much time in front of a screen:
The message here is not that technology is bad. It isn't. But when you spend all of your time looking into a screen you are missing out on a whole lot of great things that are going on around you. Limit your screen time, and get out and explore the world! |
Cigarettes and e-Cigarrettes: Both highly addictive.
Traditional cigarette's contain tobacco, and within tobacco is a substance called nicotine. Nicotine is highly addictive- your body begins to crave more of it as you begin to use it. Unfortunately cigarette's are EXTREMELY harmful to your entire body. Smoking can cause cancer almost anywhere in the body. Some of the most common diseases from cigarette smoke include: respiratory (lungs) and heart disease.
Stay away from cigarette's if you value your health!
E-cigarette's do not contain tobacco but they do contain nicotine, so they are highly addictive. Nicotine is especially unhealthy for teenagers because it is believed it impacts your brain development. E-cigarettes are much newer and more and more research is being done to find out their impact on health. It is believed that the tiny particles that are inhaled could be damaging to your lungs and also that someone who uses e-cigarrettes is more likely to eventually begin to use traditional cigarettes.