Education for Healthy Lifestyles

Core Theme 1: Health and wellbeing In order to develop the concepts and skills identified above, pupils should be taught: 6. how to make informed choices about health and wellbeing matters including drugs, alcohol and tobacco; maintaining a balanced diet; physical activity; emotional health and wellbeing and sexual health 8. the role and influence of the media on lifestyle.

11. the benefits of physical activity and exercise and the importance of sleep 12. to recognise and manage what influences their choices about exercise 13. the importance of balance between work, leisure and exercise

What is the difference between Physical Activity, Sport & PE?

Physical Activity Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure WHO

Physical Education Physical Education is planned, progressive learning that takes place in school curriculum timetabled time and which is delivered to all pupils. This involves both “learning to move” (i.e. becoming more physically competent) and “moving to learn” (learning through movement, a range of skills and understandings beyond the physical activity, such as co-operating with others). The context for learning is physical activity, with children experiencing a broad range of activities, including sport and dance.

Sport An activity involving physical exertion and skill in which an individual or team competes against another or others for entertainment. or a contest or game in which people do certain physical activities according to a specific set of rules and compete against each other

How much PA should we do? Children and young people aged 5 to 18 Children and young people aged 5 to 18 should do at least 60 minutes (one hour) of aerobic activity every day. This should include a mix of: moderate-intensity activities: this means your child is working hard enough to raise their heart rate and break a sweat vigorous-intensity activities: this means they're breathing hard and fast, and their heart rate has gone up quite a bit

Moderate-intensity activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell if you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.

Moderate PA Examples walking to school playing in the playground riding a scooter skateboarding rollerblading walking the dog Cycling on level ground

Vigorous-intensity activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.

Vigorous PA examples Playing chase energetic dancing swimming gymnastics football running rugby martial arts, such as karate cycling fast or on a hilly terrain

Did you know? 1 in 4 children believe playing computer games is a form of exercise! Youth Sport Trust, 2015

How much energy do you use?

Higher or lower

Hiking 370 Kcals

Dancing Higher or lower than hiking? (370kcal)

Dancing 330 Kcal

Aerobics Higher or lower than Dancing? (330kcal)

Aerobics 480 Kcal

Golf (walking and carrying clubs) Higher or lower than Aerobics (480kcal)

Golf 330 Kcal

Weight training (general light workout) Higher or lower than Golf (330kcal)

Weight training 220 Kcal

Running/ jogging (5 mph) Higher or lower than weight training (220kcal)

running / jogging 590 Kcal

Swimming (slow freestyle laps) Higher or lower than running / jogging (590kcal)

Swimming 510 Kcal

Light gardening / yard work Higher or lower than swimming (510kcal)

Light gardening 330 Kcal

Bicycling (less than 10 mph) Higher or lower than light gardening (330kcal)

Bicycling 290Kcal

Heavy yard work (chopping wood) Higher or lower than bicycling (290kcal)

Heavy yard work 440 Kcal

Walking (3.5 mph) Higher or lower than heavy yard work? (440kcal)

Walking 280Kcal

Bicycling (more than 10 mph) Higher or lower than walking (280kcal)

Bicycling (+10mph) 590 Kcal

Stretching Higher or lower than bicycling (590kcal)

Stretching 180Kcal

Basketball (vigorous) Higher or lower than stretching (180kcal)

Basketball 440 Kcal

Four aspects of fitness Strength - The maximum amount of force a muscle, or a group of muscles can exert in a single effort. Speed - is the ability to cover a distance or perform a movement in a short time Suppleness - is the range of movement across a joint Stamina - It is the ability to perform a skill or take part in activity for a long period of time worksheet

Recovery

Can you suggest reasons why people would take part in physical activity and put them into one of the categories? SocialMentalPhysical

Examples Teamwork Improved attainment Friendships Reduce risk of cancer Increase life expectancy Weight loss Relieve stress Develops social skills Reduces the risk of cardiovascular disease Reduces risk of type 2 diabetes Strengthens bones and muscles Improves mental health Reduces risk of vascular dementia Improves wellbeing boost self-confidence and help prevent depression Regular exercise can even help with the treatment of depression and anxiety

This Girl Can v Nike or

How much sleep do I need?! 11 years night time: 9 hours, 30 minutes 12 years night time: 9 hours, 15 minutes 13 years night time: 9 hours, 15 minutes 14 years night time: 9 hours 15 years night time: 9 hours 16 years night time: 9 hours

Are you getting enough sleep? Worksheet

14. what constitutes a balanced diet and its benefits (including the risks associated with both obesity and dieting) 15. what might influence their decisions about eating a balanced diet

Eat well Plate

Energy highs and lows

What is obesity?

What is my Body Mass Index (BMI)? To work out your BMI: divide your weight in kilograms (kg) by your height in metres (m) then divide the answer by your height again to get your BMI A BMI of 30 to 39.9 means you are considered obese

Risks of obesity Taking steps to tackle obesity is important because, in addition to causing obvious physical changes, it can lead to a number of serious and potentially life-threatening conditions, such as: type 2 diabetes coronary heart disease some types of cancer, such as breast cancer and bowel cancer stroke Obesity can also affect your quality of life and lead to psychological problems, such as low self-esteem or depression.

Risks of dieting 1. Some diets can make you ill Many diets, especially crash diets, are geared to dramatically reducing the number of calories you consume. "Crash diets make you feel very unwell and unable to function properly," 2. Excluding foods is dangerous Some diets recommend cutting out certain foods, such as meat, fish, wheat or dairy products. Cutting out certain food groups altogether could prevent you getting the important nutrients and vitamins that your body needs to function properly. 3. Low-carb diets can be high in fat Some diets, such as the Atkins diet, are very low in carbohydrates (for example, pasta, bread and rice), which are an important source of energy. While you may lose weight on these types of diets, they're often high in protein and fat, which can make you ill. Low-carbohydrate diets can also cause side effects such as bad breath, headaches and constipation. 4. Detox diets don't work Detox diets are based on the idea that toxins build up in the body and can be removed by eating, or not eating, certain things. However, there's no evidence that toxins build up in our bodies. If they did, we would feel very ill. 5. Cabbage soup, blood group, the 5:2 diet and other fad diets are often far-fetched Some fad diets are based on eating a single food or meal, such as cabbage soup or raw foods. Others make far-fetched claims, such as encouraging people to cut out certain foods from their diet based on their blood type.

Sugar or Fat

Christopher Price Healthy Lifestyle Officer