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Healthy Lifestyles

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Kim Knowles

on 25 August 2014

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Transcript of Healthy Lifestyles

Components of Health
Health is much more than the absence of disease. Health is made up of a number of
components that interact to determine a level of health. They include:
Factors that affect health
Your level of health is influenced by a number of factors. You have little control over some of these factors, such as family history of disease or your gender. But you can control others, such as decisions regarding your health. Your genetic make-up, the physical and socioeconomic environment in which you live and your lifestyle behaviours affect your level of health.
Balancing our Lifestyle
To maintain good health we need to make sure that the way we live our lives helps us to stay free from illness and that our bodies and minds are in good working order.
Spelling words
Components of balanced lifestyle
Rest and Sleep
Healthy Lifestyles
The Nature of Health
As Australians, we see ourselves as belonging to a healthy, prosperous nation. We have plentiful food, clean water, advanced medicine and a strong economy. Compared to developing nations, we live longer and have lower levels of death and disease. Our current life expectancy is:

Men 79.3 & Women 83.9
(in 2012)

Benefits of a Healthy Lifestyle
Sleep and Rest
Sleep is essential to help you cope with everyday life. Although the body was made to move, it is necessary to give it time to recuperate and restore energy. How much rest and sleep your body needs is determined by your age as well as other lifestyle factors, such as your physical activity level and your school and work commitments.
So… how much sleep do we need?

Lifestyle Choices and behaviours
As part of our lifestyle, we make choices and adopt behaviours that will impact on our health. These are often formed at a young age or during childhood and adolescence.
Year 7 PDHPE
The World Health Organisation
defines health as:

Health is a state of complete physical. Mental and social well-being and not merely the chance of infirmity

Health is Dynamic
Health is dynamic – that means our health continually changes. It can change from day to day, week to week or year to year. Health is therefore something that people achieve and need to constantly work on. There are many factors that can have an impact on our level of health. Nothing can ensure lasting health, but leading a better lifestyle can give us a better chance.

Activity: Rank your feelings about your current level of health on the continuum and give reasons why you have chosen this ranking. Place an X to indicate your choice.

My Overall Health

Poor Ok Excellent

Promoting Healthy Living
Making positive decisions about your health will lead to improved health.
Adopting a healthy lifestyle has many benefits including:
* A reduced risk of illness & disease.
* An increased energy level.
* Participating and enjoying life more.
* Improved relationships.
* A positive sense of self.
* A positive body image.
* Feeling more productive.
* Dealing with life stresses more effectively.

School and Work
Physical Activity
6-9 hours a night
Insufficient sleep may lead to the following:

* lack of physical energy
* irritability
* blurred vision
* poor concentration
* slurred speech
* memory loss

School, part-timework and commitments
around the house are important aspects of your life that need to be considered when planning, and adopting a balanced lifestyle.

School and Work
Physical Activity
The human body is made to move and. like any other ‘machine’, being idle (not moving) prevents it from working efficiently. So what does the term physical activity mean?

Physical Activity refers to any activity that involves significant movement of the body or limbs
Some of the reasons people have become inactive:
To encourage Australians to become more active, the government has recommended physical activity guidelines to encourage all Australians to increase their level of activity. By following the guidelines, we should achieve a more balanced lifestyle and an improved level of health. The 4 National Physical Activity Guidelines for Australians are:

National Physical Activity Guidelines for Australians
1. Think of movement as an opportunity not an inconvenience
2. Be active everyday in as many ways as you can
3. Put together at least 30 minutes of moderate intensity
physical activity on most preferably all days
4. If you can, also enjoy some regular, vigorous
exercise for extra health and fitness.

Complete the word scramble on page 11.
Complete the acrostic poem on page 13
Design a poster promoting good health
Complete the lifestyle planner on page 8 in your work book
Once complete, answer questions 1 through to 8 on pages 9 and 10 in your work book.
Benefits of
Physical Activity
Slows down the ageing process by strengthening your bones and connective tissue
Contributes to more productivity at school/ work
Makes your heart stronger
Gives you more energy
Improves performance
Burns off kilojoules which helps in keeping off extra weight.
Makes you sleep better
Improves self image
Reduces stress levels
of being unfit
Greater chance of lifestyle diseases
Less energy
Poor mental alertness
More body fat
Poor self image
Poor sleeping patterns
Poor body shape
Higher heart rate
Relationship between diet, physical activity and health
Healthy Food Habits
Eat well, Live well
Column A Column B
_____8_____ CALCIUM 1. A disease caused by poor nutritional habits
_____13_____ INDEGESTION 2. A fruit group high in Vitamin C
_______18____ KILOJOULE 3. A simple form of carbohydrate that provides a source of fuel
______10_____ MINERALS 4. The process where food is transformed into chemical nutrients
and energy.
______9_____ OBESITY 5. A nutrient that is the most concentrated source of fuel
______15_____ FIBRE 6. Seeds of plants from the Leguminous family
_____6______ LEGUMES 7. A nutrient essential for growth, maintenance & repair
_____12______ LIPIDS 8. Essential for bone and teeth development.
______3_____ GLUCOSE 9. Extremely overweight.
______4_____ METABOLISM 10. 1 of the essential nutrients contained in food.
______21_____ DAIRY 11. Deficiencies in this mineral may lead to anaemia
______11_____ IRON 12. Another term for fats
_____17____ VEGETARIANS 13. Unsettled stomach or pain related to digestion of food
______19_____ WATER 14. A nutrient that is the main & most accessed source of fuel
_______2____ CITRUS 15. Derived from plant matter, it is essential for efficient digestion to occur.
____14____ CARBOHYDRATE 16. A disease caused by severe weight loss, lack of appetite &
body image
_____5______ FAT 17. A term used to describe people that do not eat meat.
_____7______ PROTEIN 18. A measure of the energy value in food.
______20____ VITAMINS 19. The best drink to replace lost fluids after exercise.
_____16_____ ANOREXIA 20. A nutrient that allows for normal growth & functioning of the
body. Includes fruit and vegetables.
_______1____ CANCER 21. A food product high in calcium.

My Eating Habits
Complete pages 20 and 21 in your work books
Pack your own lunch box
Computer Research Task
Research an athlete of your choice and investigate what their typical diet would be pre-season and in competition time.
Wroite your report on page 23 of your work books.
True/ False Quiz
Salt intake should be reduced because it causes weight gain
To reduce weight you should eat smaller meals more regularly
The only problem with sugar is that is causes dental problems
Eggs are very high in cholesterol & should be eliminated from the diet
Yogurt is a good source of calcium & fibre
Extra virgin olive oil is a healthier choice than vegetable oil
Eliminating carbohydrates from the diet is advised for people needing
to losing weight
Fasting & drinking water only, is the only way to ‘detox’ the body
All fat should be eliminated from the diet if you are serious about
losing weight
Wholemeal bread is no better an option than white bread
Vitamins tablets are essential supplements for all Australians
Potatoes are fattening and should be eliminated from the diet
The best way to cook vegetables is boiling because there is no
additional fat

Weight maintenance
Weight Gain
Weight loss
Individuals can have slightly different nutritional needs due to factors such as physical activity levels, age, medical conditions, religious beliefs, personal values and others. However, we all can benefit from a diet that reflects recommended healthy eating patterns.
Recommended nutrient intake proportions are:
* Carbohydrates 55-60%
* Fats 20-25%
* Protein 12-15%
* Vitamins/Minerals/Water 8-10%
Use the food items listed on the bottom of page 22 in your work book to pack a healthy and appropriate lunch box for yourself for each of the circumstances listed in your work book. You will need to justify your selections.
Computer Activity
Visit the healthy kids website — www.healthykids.nsw.gov.au and investigate current campaigns the NSW government have put in place towards good nutrition in Australia.
Discuss what each campaign is about!
Go for 2 & 5
The aim of the program is to increase the number of adults and children eating adequate amounts of fruit and vegetables by increasing:
* awareness of the recommended daily amounts to eat
* positive attitudes toward fruit and vegies
* Knowledge of the health benefits of eating fruit and vegies.

Crunch & Sip
Crunch&Sip® is a set break during the school day when students can eat fruit (or salad vegetables) and drink water in the classroom. The idea is to help kids to re-fuel and boost their physical and mental performance and concentration in the classroom.

Live outside the box
Live Outside the Box is an interactive, fun, two-week challenge for Stage 3 (years 5 and 6) primary school students, on how to maintain a healthy, active lifestyle. This means turning off the TV and computer games, getting outside, moving, playing and being more active. It also means reducing the amount of less healthy foods and replacing these with healthier alternatives.

Fresh Tastes @ school
The Fresh Tastes @ School NSW Healthy School Canteen Strategy came into effect at the start of the 2005 school year. Since then, it has been mandatory for all public schools in the state.
The initiative is all about giving students across NSW a taste for healthy foods and encouraging them to make healthier food choices.

Jump Rope for Heart
The Heart Foundation’s Jump Rope for Heart is a skipping program for schools which teaches children how to keep fit and healthy while having fun!
Children learn physical activities like rope-jumping to help improve their strength, gain confidence, build stamina and extend their physical abilities in other activities. Children also learn a serious message about helping to save people’s lives by asking family and friends to sponsor their participation in the program.

Body Shape & Weight

Visit the following website — www.cyh.com. On the home page there will be a link under topics (Kid’s health) that says “ your body”. Once on this page scroll down until you see “ weight—how much should you weigh?”

Nutrient Function Best food sources

Carbohydrate Primary Source of Energy Starchy foods such as bread,
cereals, pasta, rice & vegetables

Fats Secondary energy food source for Meat, dairy products & cooking
the body and insulation from the cold. oils.

Protein Growth & repair of body tissues Meat, fish, eggs, dairy products &
such as bone, muscle & skin. nuts.

Vitamins Assist in a range of chemical reactions Fruit, vegetable, lean meat, fish,
occurring in the body such as energy dairy products, cereal & eggs.
release. Also promote healthy skin
and helps resist infection

Minerals Help maintain a range of internal Fruit, vegetables, dairy products,
body functions such as blood lean meat & fish
formation, bone strength & water balance

Water Maintain hydration of body cells; All drinks and most foods.
carry nutrients in the blood & assist in Plain water is ideal.
maintaining ideal body temperature.
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