Hello everyone my name is Zoe Heracleous and today I will be talking to you about healthy habits, a balanced lifestyle and the importance of physical activity.
Currently I do gymnastics lessons for 1 and a half hours on Saturdays. 12 - 13 year old children should be doing much more physical activities than what I do today. I need to do more because 1 and a half hours of physical activity once a week is definitely not enough. Children my age should participate in other sporting activities. For example, having a weekly swimming schedule or joining a sports team like soccer or netball.
Fitness is good for your health because it increases your mental health, social well being and is very good for your heart. It also helps you sleep better and according to the 'American Journal of Preventative Medicine you actually live 5 years longer.
When you are trying to become fit and healthy, you will need to set some goals. For example, join a sports team like soccer or netball. Start a weekly swimming schedule and you could even. join a gymnastics club like I did. Doing sports helps you to become fit as you will be running, jumping, swimming, etc. When you are fit, it helps people live their life to the fullest. Being fit isn't about being skinny, it is about keeping in shape and being healthy. It's important to set realistic goals so start off slow and build up to your goal.
You should also make short term and long term plans. Making plans are good because it helps you keep track of what you have been doing and helps you achieve your goal.
Plans Short term: - Go outside and play for 30 minutes daily - spend less time on technology - when studying take a 15 minute break every hour and go for a walk. Long term: - Eat healthy (fiber, protein, vegetables and fruit) - maintain a daily routine schedule to stay fit. (e.g. join a sports team, swimming and walking). - try and get 8 hours sleep a night
Your diet is something that is really important when you are trying to be healthy. Everyday you should eat all of the 5 food groups. The 5 food groups are carbohydrates, protein, dairy, fruit and vegetables and fats. Carbohydrates are healthy because it gives you energy, vitamins and minerals which are good for you. We should have about 50% - 60% of calories from carbohydrates per day. Examples of Carbohydrates are breads, pasta, rice and grains . Examples of foods high in carbs are, Spaghetti, Risotto and Cereals. Protein is a crucial component of a healthy diet. Some examples of protein are eggs, tofu, lentils, squash and pumpkin seeds. Protein is healthy because it makes you stronger and builds muscle. Children aged 12 - 13 should have 10 to 30% of calories from protein. Examples of high protein foods are fish, chicken and eggs. Dairy is any food that is made from animal milk. Examples of dairy are milk, yogurt, butter, cream and cheese. Dairy is the best source of calcium. The calcium in dairy strengthens your bones and makes them healthy. 12 - 13 year old children should have 3 and a half serves of dairy everyday.
Fruits and vegetables are healthy because they have no added sugars and have vitamins. Some examples of fruit are apples, oranges, passion fruits, mandarins and bananas. Some examples of vegetables are cucumber, carrot, tomato, capsicum and lettuce. 12 - 13 year old children should have 2 fruits and 5 vegetables everyday. Fats are a very important part of our diet and nutrition and we can't live without them. Our bodies need small amounts of 'good' fat to function and prevent disease. There are 3 types of fats which are 'trans' fats, 'saturated' fats and 'unsaturated' fats. Examples of those fats are. Trans: chocolate, fried food, cakes and pastries. Saturated: coconut, palm oil, condensed milk and butter. Unsaturated: seeds, sunflower oil, olive oil and avocado. In conclusion, in order to stay healthy, you should create realistic goals which include daily exercise and plans where you can watch what you eat in your day to day life. When you eat you should have all of the 5 food groups in each of your meals. I hope this helped you to start being healthier and to do more exercise.