Regular physical activity provides several benefits such as improved respiratory capacity, stronger muscles, bones and joints, better nervous system function, and an improved overall physical condition. It also helps people make friends. Getting enough sleep is important for quality of life, productivity, and physical and mental health. Advice for better sleep includes sleeping 7 hours, limiting daytime naps, being physically active, thinking positive thoughts, and sleeping in darkness. A balanced diet with carbohydrates, proteins, fats, vitamins, minerals, and water is essential for physical 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: Mirian Rodríguez Velasco
GROUP: 2ºC
QUESTIONS
1. What are the benefits of doing physical activity?
The benefits of doing physical activity are:
 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?
7 hours more or less
4. Describe three pieces of advice to sleep better in your life
 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
5. What foods are full of carbohydrates?
Cereals, bread, sugar, vegetables and fruit have carbohydrates
6. What high-protein foods must you eat to regenerate your muscle?
When you need regenerate your muscle you must eat milk, fish, meat, eggs, etc.
7. What are the benefits of fats and why can we eat too much?
The benefits or fats is that they provide energy. It’s advisable not to take too many fats
because they’re fattening
8. When is it more important to drink water?
During and after you doing physical activity

3. 9. Why is breakfast important?
Because we need a lot of energy to study, do exercise and enjoy
10. What do you think about healthy habits?
I think that it is very important for our life, because it help us to have a more healthy life
and to be better