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Hello, I'm Mr. Whitehead, and welcome to the RSHE, Healthy Lifestyle Choices When Approaching Adulthood Unit.

This lesson, we'll be looking at how we can maintain a healthy lifestyle.

Okay, let's get on with the lesson.

In order to successfully complete this lesson, you will need the following items. A piece of paper or a notepad, and a pen or a pencil.

So already you should have completed the intro quiz.

And hopefully, you got five out of five on this quiz.

We're then going to look at some key words that you will need to know to help you through this lesson.

In the main bulk of this lesson, we are going to look at how we can maintain health throughout adulthood.

Then we'll look at the benefits of living a healthy lifestyle.

And finally, at the end of this video, you will complete the exit quiz.

Okay, so keywords that you will need to know for this lesson.

The first one is sedentary lifestyle, which is a type of lifestyle involving little or no physical activity.

And we'll look at the consequences of this lifestyle later on.

Moderate activity, is a type of physical activity that will make you breathe hard and fast.

Whereas vigorous activity, will make your heart rate even faster, that you breathe faster and make you feel even warmer.

And lastly, self-esteem is a subjective evaluation of how someone perceives their own self-worth.

So, we're going to take an opportunity now to have a little think about this question.

Now you don't need to write anything down, but you just need to have a little think.

So what does a healthy lifestyle look like to you? So you can pause the video now, have a quick think, 10 seconds, 30 seconds.

Then when you're ready to continue, press the resume button and we'll have a look at some of the ideas that I've got.

Welcome back.

So let's take at look some of the ideas I came up with, about how I perceive living a healthy lifestyle.

So, if you look on the left of this image, presents someone that's active and plenty of walking, I'd say, try and aim for about 10,000 steps per day.

The middle one is about eating fruit and veg.

So five fruit and veg per day, having a balanced diet.

And then lastly, the bear on the right, try and aim for seven to eight hours of sleep per day.

So that was what I perceive as a healthy lifestyle.

One of the main ways that we can maintain a healthy lifestyle through adulthood is taking care of what we eat.

And we can do this, by using the Healthy Eatwell Guide, which was introduced by the Government in 1994, to guide us and help us eat a more balanced diet.

I'm going to quickly look through the different sections of the Eatwell Guide.

But just to give you a bit more information, just in case you aren't aware of how it works.

So first of all, we've got the green section, which is the fruit and vegetable section.

And the government say and recommend that we should eat between five and 10 portions of that a day.

And it's really important because fruit and vegetable get lots of vitamins and minerals into our body, which do a huge job in making sure that our body keeps running and is efficient in everything that it does.

And the second largest section is the yellow section, which is a starchy carbohydrate, which you can get from bread, pasta, potatoes.

And what this is, it's a long lasting energy, so we can carry out all the jobs that we want to do during the day.

And I'm going to go to the pink section down in the middle, at the bottom, which is the protein and the meat section.

So we can get the proteins from beans, meat, tuna, fish, any fish, all types of meat.

And this protein is really good for our bodies.

So it builds up stuff like hair and our skin.

And if we damage our body in any way, so if we're training this helps rebuild muscles and fibres and cells in our body.

So it's really, really crucial that we have protein in our diets.

In terms of fish, we should always aim for one oily fish a week and this comes in the form of salmon and mackerel and many more different types of fish.

And this is really important for our skin and hair.

We're going to look at the blue section now, which you might see some milk and cheese in.

And this is the dairy section, and this is really important because we can get calcium from these foods.

And calcium is really important to make sure our bones and teeth stay healthy.

We've got the very thin purple section, where you've got the oil and the low fat spread coming off and this is our unsaturated fats.

And this is natural fats.

And a small amount of this is really important in our diets to make sure we're cooking with stuff.

So we might go for the sunflower oil or coconut oil.

It's really good that we get the natural oils into our diet.

We go into the section, the far left, which is just outside of our circle.

And it's where you'll see crisps, chocolates and the ice cream.

And this is classed as a saturated fat and they're not really needed in our diet.

And the only reason we eat them and our body has them is because we really enjoy them.

And we need to be careful of how much we eat of these.

It is nice to have some of it in our diet because we do enjoy it, but moderate it and keep it to a minimum, if possible.

We're going to go to the top right, which is a glass of water.

It says six to eight, a day.

Six to eight glasses a day is crucial, which we will be having more if we're exercising because we will be losing fluid.

But the general rule is at least two litres of fluid a day.

It's really important that we get that fluid into our bodies to make sure that we stay healthy.

Okay, so let's have a quick look at two questions based on what I've just told you.

So first one is who introduced the Eatwell Guide? Was it Eddie Eatwell? Was it the Food Standards Agency? Was it the Government or the Healthy Eating Company? Take a moment, just have a little think.

And then we're going to have a look at the answer.

Okay, and the answer is the Government.

The Government introduced the Eatwell Guide to help us eat a more balanced diet.

So I'm just going to make sure you were listening to this bit.

So what year was the Eatwell Guide introduced? Was it 1984, 1994, 2004 or 2014? And the answer is 1994.

Well done if you got that one right.

Okay, let's move on.

We're now going to look at some healthy diet habits for adulthood.

So, first one is drinking at least two litres of liquid or water per day.

This is really important to make sure that our body stays hydrated and healthy.

And for those people who are quite active, and are going to lose plenty of body liquid and fluid when they sweat through physical activity, it's important we go above the two litres per day to make sure that we stay hydrated.

The second one is making sure that we eat at least five fruit and vegetables per day.

This is really important to make sure that we're having plenty of vitamins and minerals into our body.

And make sure that it's a variety of fruit and vegetables.

And we're having some fruit and some veg into our diet.

Whole grain foods are really important, so the whole meal and brown variety of things like bread, pasta, and cereal.

More nutrients inside those types of foods.

Try and avoid frying foods.

Look at roasting or baking them to avoid any unwanted oils or fats that we don't really want going into our body.

And finally limit the fast foods and takeaways that we have per week.

Of course, it's nice to have takeaways and enjoy ourselves maybe once a week, but limit them.

Don't be having them three, four times a week.

Not just cost you a lot, but it's really unhealthy the amount of saturated fats and sugars that are found in these types of fast food and takeaways.

Okay, so let's have a look at some physical activity recommendations.

And this is based on what the government say we should be completing to make sure that we have a healthy and balanced lifestyle.

So first of all, stay active every day, really important.

Try and stagger it out throughout the day.

Don't do all your physical activity first thing in a morning, unless you can help it.

Try and do things throughout the day to make yourself active.

At least 60 minutes of moderate to vigorous physical activity per day.

And now I'm just going to give you some examples of what moderate and what vigorous activities we could be doing based on what the government recommend.

So moderate is seen as walking or cycling, or something along those lines.

Something light that's going to make us warmer and breathe a bit faster, but not quite as hard as the vigorous, which is things like ruining, team sports and weight workouts in the gym.

It's really important that we get at least 60 minutes of those two per day.

And like I've already said, spread the activity throughout the day to make sure that it's not just congested in one part of the day.

Okay, let's have a quick think about this question.

So how much moderate to vigorous physical activity should you be aiming for each day? Is it 20 minutes, 40 minutes, 120 minutes or 60 minutes? And of course, the answer is 60 minutes of moderate to vigorous physical activity per day.

Well done if you got that one right.

Okay, the next question is whole grain varieties can be found in which of the following foods, chicken, rice, carrots, and pasta? So which one of these can we find in whole grain varieties? Have a quick think.

And the answer is of course, rice and pasta.

Rice and pasta can be found in whole grain varieties, which contain a lot more nutrients than standard rice and pasta.

Okay, let's move on.

So we're going to have a look at some of the benefits of living a healthy lifestyle.

And there's lots and lots of benefits, and we can't go through all of them in this lesson today.

But I'm just going to go through some of the main benefits that we will find if we maintain and live a healthy lifestyle.

And the first one is disease prevention.

So making sure that we have a lot of vitamins in our body and we're staying active all the time will prevent diseases in our body.

It'll make our body stronger, making sure that we can carry out our day-to-day jobs.

We will have increased energy.

So making sure that we're eating the right foods, exercising, being physical, active all the time is going to make us really energised and stronger.

It will help us maintain a healthy weight.

Not just exercising is going to make us have a healthy weight.

We need to make sure that our diet is balanced to go with it.

Good mental health is really important and it's one of the big benefits that we can get from living a healthy, active lifestyle.

And lastly, it can make us live a lot longer, making sure that we can go past the expected life span of a human.

Making sure that we're not having diseases.

We are stronger, making sure we have good mental health.

All of these things is going to make sure that we can live a lot longer.

Okay, let's have a quick look at some questions based on the benefits of a healthy lifestyle.

So which of the following are benefits of a healthy lifestyle? Increased life expectancy, a healthy weight, increased muscular strength or tooth decay? Now there might be more than one correct answer for this one, so think very carefully.

And we're going to go through the answers in three, two, one.

The answer is increased life expectancy, a healthy weight and increased muscular strength.

Tooth decay is not a benefit of healthy lifestyle.

And we don't want tooth decay, which can come from a lot of unhealthy sugars, if we don't brush our teeth regularly.

Okay, what can happen if we have an unhealthy lifestyle and live a sedentary lifestyle? So, sedentary behaviour is sitting down a lot, watching TV and playing video games.

This isn't good for our health and can cause a lot of consequences as to not making sure we're not active all the time.

So this can increase our chances of being overweight and obese.

And this can increase our chances of type two diabetes, cardiovascular diseases and it can increase our chances of certain cancers.

And it can also contribute to anxiety and depression.

So it's really important that we are active.

We're not sitting down all day.

If you do have an office job or a job that requires you to sit down a lot during the day, have breaks, get up, stretch, walk around, workout before work, workout after work.

Make sure that we staying active to counteract the sitting down all day.

It's really important that we don't have a sedentary lifestyle.

Okay, we're going to decide whether this statement is true or false.

So engaging in a sedentary lifestyle can significantly increase risk health factors.

Is that true or is that false? Going to give you a few moments to have a think about this one.

Okay, let's have look at the answer.

So the answer is in fact, true.

Sedentary lifestyles can increase the chances of certain cancers, obesity, and depression.

So it's really important that we stay active and we don't sit down for long periods of time.

Okay, let's move on to the next part of the lesson.

Okay, so we're now going to look at John.

So you will need your pen and paper for this task.

So make sure you have that on hand.

So John is in year 11, preparing for his GCSE's.

He lives two miles away from school and he chooses to get the bus because he wakes up late and he's really tired.

He used to play for a football team with his friends, but during the winter, will sit in his room playing on his game console, eating numerous packets of crisps, sweets and chocolate until 1:00 AM.

John's parents have noticed that John is starting to put on weight and often has low moods.

So your task, based on this scenario is from what we already know about John's lifestyle at the moment, suggest what's he could change to live a healthier lifestyle.

And then what impact will this change that you have come up with have on John's life? So for example, here is a sentence starter, John could change how he gets to school, this will.

So you're now going to take the opportunity to pause the video and complete the task.

Come up with as many changes that John could make to his lifestyle to ensure that he has a healthy lifestyle.

Okay, pause the video and write down your answer.

Once you're ready to continue, press resume and we'll go through some answers.

Welcome back.

So let's take a look at some of the ideas that I came up with to suggest how John could change his lifestyle to become more healthy.

So, John could change how he gets to school by walking or cycling to school.

This will increase his physical activity levels.

John could also ensure that he gets to sleep earlier at night time.

This will ensure he can get up earlier in the morning to give him chance to get to school.

Now, there is lots of different changes that John could make.

We could talk about the food that he eats.

We could talk about making sure that he has less console time at nighttime, so he can get to sleep earlier.

There is lots of ideas that you could have come up with and I'm sure you came up with some brilliant ideas on how John could live a healthier lifestyle.

Thank you so much for engaging in the lesson today.

I hope you've took a lot of good information on how you can live a healthier lifestyle in the future.

If you would like to share your work with Oak, please ask a parent or carer to share your work on Twitter, tagging at Oak National and hashtag Learn with Oak.

Thank you so much.

And I hope to see you soon.

Take care.