Lesson video

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

In this lesson today we're going to look at our physical activity and positive mental wellbeing.

And towards the end of the lesson, we're going to be looking at how you can stay active when you have a busy lifestyle.

Okay, let's get on with the lesson.

In this lesson, you will need the following items: a piece of paper or a notepad, and a pen or a pencil.

There will be times during this lesson when you might want to jot some notes down and there is a few tasks that you will need to complete throughout the lesson.

If you haven't got these in front of you now, quickly pause the video and go and grab them.

Okay, let's take a look at the agenda for this lesson.

So first of all, you should already have completed the intro quiz and hopefully you got five out of five on that quiz.

Well done, if you did.

We then go on to look at some key words and some key terms that you will need to know throughout the lesson.

We'll then move on and look at some chemicals and hormones that make us happy when we exercise.

We'll then look at some additional benefits to the mental wellbeing.

And finally, before our final task, we're going to look at some ways that we can stay active, join a busy lifestyle.

And then once we finish this lesson, you're going to complete the exit quiz.

Okay, let's get started.

So let's start with the keywords.

So the first one you will need to know is endorphins.

And these are chemicals produced by the body to relieve stress and pain when we exercise.

The second one is cognitive functions and this includes the domains of perception, memory, learning, attention, decision making, and language skills.

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

Now let's have a think about this question.

In a moment, I'm going to ask you to pause the video and have a little think.

What does positive mental wellbeing mean to you? Use your pen and paper to come up with a few ideas and write them down.

Okay, pause the video.

And once you've got a few ideas, return back and we'll continue with the lesson.

Welcome back.

So let's have a look what a positive mental wellbeing means to me.

So a couple of things I came up with was motivated to start the day.

So when I have a positive mental wellbeing, I'm always motivated to start the day.

I have positive thoughts throughout the day.

Now sometimes you do have negative thoughts but they're overrided by positive.

And I'm also sleeping well is always a characteristic of a positive mental wellbeing to me.

Okay, let's move on.

Let's take a look at the happy hormones that our brain releases when we are physically active.

Endorphins are released when we are physically active and this happens when it transmits signals between neurons in our brains.

And this can help us have positive mental attitude and positive thoughts.

This can also reduce the chances of anxiety levels, stress, depression, and negative moods.

Those numerous different hormones is released in the brain and two of the others are dopamine and serotonin.

And these can regulate your mood, regulate your appetite, and regulate your sleep cycles.

So if you just go out for a walk each day, you will notice you'll feel a lot more happier.

Okay, let's have a little look at a question based on this information.

So in a moment, I'm going to ask you to pause the video and decide whether this statement is true or false.

As we exercise, our brains increase endorphins, is that true or is that false? Okay, you might want to pause the video now and have a little think.

Once you're ready to continue, resume the video and we'll carry on and get the answer.

Welcome back.

Let's take a look at the answer.

The answer is of course true.

The more physically active we are, the more endorphin production is encouraged.

This will lead to reduced stress, anxiety, and depression.

Let's have a note of a novel question.

Let's take a look at another question based on the happy hormones information we've just learned together.

So which of the following hormones are also encouraged during and after physical activity: dopamine, hapiamin, activamine, or serotonin? Now there's two correct answers for this question, so think carefully.

Okay, now I want you to pause the video.

Once you've had time to think about it, resume the lesson and we'll go through the answers.

Welcome back.

Okay, let's go through the answers and find out which over two hormones are released in the brain when we are physically active.

And the answers are dopamine and serotonin.

Well done if you got that one right.

Dopamine, serotonin, and endorphins are released from the brain when we are physically active to make us happy.

Well done.

Let's move on.

Now, let's take a look at the additional benefits to our mental wellbeing when we are physically active.

So physical activity can help fight off stress and this can be done by aid in our cognitive function.

And this will help when we are completing tasks in order to afford getting stressed over small tasks.

It can also support and reinforce friendships.

For example, walking with friends and being part of a sports team, just being physically active all the time can really help us have a positive mental wellbeing, can also improve the quality of our sleep due to physical tiredness.

So when we go and exercise, our body becomes tired and this will allow us to fall asleep a lot more easily.

And lastly, it can improve our self-esteem.

So when we feel good about ourselves, we have a positive mental wellbeing.

Okay, based on this information, we're going to have a look at true or false statement.

So supporting and reinforcing friendships can help to combat stress.

Is that true or is that false? Now you might need a bit of time to think about this.

So you go ahead, pause the lesson and once you're ready to go through with the answers, resume the video and we'll carry on.

Welcome back.

Okay, let's take a look at the answers to this statement.

Supporting and reinforcing friendships can help to combat stress.

Of course it is true.

Well done if you've got that one right.

Having positive friendships and relationships through physical activity can fight off stress by having someone to talk to and have a laugh with.

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

We're now going to take a few moments to have a little think about this question.

How do you usually feel after physical activity? Now think back to a time when you've been physically active.

It could have been today, a few days ago, or last week and have a think how it made you feel.

Okay, pause the video.

And once you're ready to continue with the lesson, hit the play button and we'll carry on.

Welcome back.

Now let's have a look at how I usually feel when I'm physically active.

So as you can see in the picture on the screen, this is me going for a walk in Scotland.

And when I go for walks and I'm physically active, I usually feel fresh, energised, and I'm quite motivated for the day especially if I go early in the morning for my exercise.

And I am well aware that you've come up with plenty of different things and ways that you feel when you're physically active.

We're now going to have a look at how we can stay active during a busy lifestyle.

And it is inevitable that as we grow older and we get a job we are going to struggle to fit in physical activity into every single day.

So it's really important to take on some of these tips and try and implement them as we go into adulthood.

So first of all, have an active commute.

You might walk to work.

You might cycle and sometimes even have a jog and run to work.

The next one is schedule physical activity into your day.

There's many people who don't make time for physical activity.

And that is when we have negative results, negative impacts on our health and our mental wellbeing.

It's really important that you do schedule it at some point in your week, some point in your day, some type of physical activity.

The next one is get up earlier.

So if you're off for longer in the day, the more chance, the more time you will have to stay active.

The fourth one is join your most convenient gym.

So instead of joining a gym that's half an hour away, join one that maybe you can go on the way to work or go on the way to college, make it easy for you.

The next one is exercise with friends.

There's nothing better than exercising with your friends and socialise at the same time.

You both socialise, both exercise, and you will both feel the benefits of the mental wellbeing.

The next one is exercise while you're watching TV.

So you could get some dumbbells just while you're watching TV and use dumbbells to exercise or even an exercise bike.

Try and fit in as much exercise into your day as possible.

Because as humans, we generally spend a lot of time inactive, so it's really important that we can find these little ways to stay active and keep on the move throughout the day.

The next one is, if you're in work, if you're in a shopping centre, go for the stairs, don't go for the escalator or the lift.

Extra exercise, extra steps is all going to adopt and give you that extra physical activity throughout the day.

And the last one is track your steps.

Most phones have a tracking device on them these days and you can even get a tracking watch that will have your steps.

We should be aiming for at least 10,000 steps a day.

So try and get out in the morning if you can when you're gettin' up earlier and then maybe in the evening after you've eaten your meal.

Okay, so there's some big tips, useful tips on how you can stay active during a busy lifestyle.

Okay, let's move on to the last task of this lesson.

Here we are.

We've now arrived at your last task of this lesson.

So your task to finish off this lesson is on a piece of paper, create a mind map with the things that helps mental wellbeing.

And some things that you need to include on this mind map are what things you enjoy doing which improves your mental health; how they make you feel; things that you may change starting from today, based on what you've learned in this lesson; and finally, how to stay active during a busy lifestyle.

Now take this opportunity now to pause the video and complete the mind map.

Once you've completed it, resume the video and we'll finish off the lesson.

Okay, pause it now.

Welcome back.

And thank you so much for engaging in the lesson today.

You have all been superb.

I'd love to see your mind maps.

And if you would like to, please ask your parent or carer to share your work on Twitter tagging @OakNational and #LearnwithOak.

It's been an absolute pleasure to teach you today.

And I hope to see you all again soon, take care.