IES CLARA CAMPOAMOR

HEALTHY AND UNHEALTHY HABITS FOR YOUR HEALTH

2º ESO Secciones Europeas

Physical Education

2 Physical Education Department

INDICE:

HEALTHY AND UNHEALTHY HABITS FOR YOUR HEALTH ..........................3

1. INTRODUCTION ..................................................................................................... 3

2. HEALTHY HABITS................................................................................................. 3

2.1 WHICH BENEFITS DO WE OBTAIN WHEN WE PRACTISE A PHYSICAL

ACTIVITY REGULARLY? ........................................................................................ 3

2.2. REST .................................................................................................................. 3

2.3. A CORRECT DIET ........................................................................................... 4

2.4. HABITS OF BODY HYGIENE ........................................................................ 4

3. NON-HEALTHY HABITS ...................................................................................... 5

3.1. TOBACCO ............................................................................................................ 5

3.2. ALCOHOL ........................................................................................................ 5

3.3. DRUGS .............................................................................................................. 5

3.4. OBESITY ........................................................................................................... 6

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HEALTHY AND UNHEALTHY HABITS FOR YOUR HEALTH

1. INTRODUCTION

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.

2. 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.

2.2. 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:

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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.

2.3. 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!!!

2.4. HABITS OF BODY HYGIENE

1. Go to the doctor and make sure you

don’t have physical problems.

2. Wear the right clothes for the activity.

Wear sports clothes

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Avoid useless accessories (rings, watches, dangerous

earrings…)

Wear trainers. Tie them up correctly.

3. Wait for 2 hours after eating before starting any kind of physical

activity.

4. Do a good warm up.

5. FAIR PLAY.

6. Get washed after the exercise, clean your sweat.

7. Drink enough water and if possible, eat some fruit (not sweets or

snacks).

3. NON-HEALTHY HABITS

3.1. TOBACCO

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.

3.2. ALCOHOL

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…

3.3. DRUGS

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:

Problems in the capacity of concentration and

with your memory.

It reduces the coordination.

Change the sexual maturing hormones.

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3.4. 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.