Health and Exercise

1Why exercise is good for you

Exercise is good for your body and your mind.

When you move your body, your heart and your muscles get stronger. Doctors say that adults should be active for about 30 minutes a day, five days a week. You do not need a gym — you can walk, run, swim, or ride a bike. Children and teenagers need more: about 60 minutes every day.

Exercise also helps you feel good. When you move, your body helps you feel calm and less worried. So exercise is good for your body and for your feelings too.

2Eat healthy food

Healthy food gives your body energy. Try to eat fruit and vegetables every day — many doctors say five different ones a day is a good goal. Foods like brown bread, rice, and beans are good for you too.

It is better to eat less sugar and less salt. Sweet drinks and sweets are not good for your teeth or your body. Water is the best drink — have some when you are thirsty. You do not need to stop eating the food you love. You only need to eat it sometimes, not every day.

3A healthy life every day

A healthy life is not only food and exercise. Sleep is very important too. Teenagers need about 8 to 10 hours of sleep every night, and adults need about 7 or 8. When you sleep well, you have more energy and you can think clearly.

It is also good to sit less. If you sit for a long time, stand up and move every hour. Small changes help a lot: take the stairs, walk to school, or play outside with friends. You do not need to change everything in one day. Start with one small change this week — little by little, you will feel stronger and healthier.