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