Benefits of Being Active

benefits of being active

Benefits of Being Active
How much physical activity should children and young people aged 5 to 18 do to keep healthy?
Children and young people need to do 2 types of physical activity each week:
• aerobic exercise.
• exercises to strengthen their muscles and bones.

Children and young people aged 5 to 18 should:

• aim for an average of at least 60 minutes of moderate or vigorous intensity physical activity a day across the week.
• take part in a variety of types and intensities of physical activity across the week to develop movement skills, muscles and bones.
• reduce the time spent sitting or lying down and break up long periods of not moving with some activity. Aim to spread activity throughout the day.

Mental and psychological benefits
We often think that exercise just benefits your body, but it also has many benefits for your mind:
• raises your confidence and self-esteem
• helps your brain work better, so you can learn and remember more
• helps you cope better with the feeling of being out of breath
• reduces anxiety and depression
• creates new social opportunities, so you can get out of the house and meet people

Physical benefits
Being active has lots of physical benefits:
• improves the strength of your breathing muscles, heart and circulation. This helps you use oxygen more efficiently, so you don’t get so breathless
• better muscle strength in every part of your body
• improves bone strength
• helps you resist infections
• helps you maintain a healthy weight
• improves flexibility and joint mobility
• higher energy levels
• better sleep
• lower stress levels and blood pressure
• lower risk of falling (by improving your balance)
• reduces your risk of developing other health problems such as heart disease, stroke, diabetes, osteoarthritis, dementia and some cancers

Importance of Social Relationships

Importance of Social Relationships

Importance of Social Relationships

Importance of Social Relationships

Relationships are incredibly important at any age. As humans, social interaction is essential to every aspect of our health. We are social beings. Stable relationships with friends and families are especially important for young people as they can influence physical health, promote self-esteem, a sense of belonging and help develop new skills.
There are many benefits of maintaining and developing new social relationships (making new friends).
These include –
• Learning new skills
• Problem solving and decision making.
• Creative and critical thinking.
• Collaboration, communication and negotiation.
• Researching and evaluating information.
• Flexibility and adaptability.
• Opportunities
• Increases social networks.
• Builds employment and career networks.
• Increases aspirations.
• Gives sense of purpose and value.
• Contributes to ongoing community participation.
• Knowledge
• Improves engagement in learning and academic achievement.
• Strengthens understanding of local history.
• Increases knowledge of community issues and cultures.
• Builds social awareness and responsibility.
• Increases empathy and respect for older people’s experiences and achievements.
• Health and wellbeing
• Improves physical and mental health.
• Gives a sense of belonging.
• Builds resilience, optimism, positivity and enjoyment of life.
• Increases access to trusted adults.
• Diverts from violence, anti-social and risk-taking behaviour.

Importance of Social Relationships

The Eatwell Guide

Eatwell Guide

The Eatwell Guide
The Eatwell Guide divides the foods we eat and drink into 5 main food groups. It shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week.
The 5 main food groups are:
1. Fruit and Vegetables – Most of us still are not eating enough fruit and vegetables. They should make up over a third of the food we eat each day. Aim to eat at least 5 portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced. Fruit and vegetables are a good source of vitamins, minerals and fibre.

2. Carbohydrates – Starchy food should make up just over a third of the food we eat. Choose higher fibre wholegrain varieties, such as whole wheat pasta and brown rice, or simply leave skins on potatoes. There are also higher fibre versions of white bread and pasta.

3. Dairy products – Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they’re also an important source of calcium, which helps keep our bones healthy. Try to go for lower-fat and lower-sugar products where possible, like 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.

4. Proteins – These foods are good sources of protein, vitamins and minerals. Pulses, such as beans, peas and lentils, are good alternatives to meat because they’re lower in fat and higher in fibre and protein, too. Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages. Aim for at least 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel.

5. Unsaturated fats – are healthier fats and include vegetable, rapeseed, olive and sunflower oils. Remember all types of fat are high in energy and should be eaten sparingly.

Eatwell Guide