2. Health and Wellness

3. Physical Activity and Exercise  Physical Activity refers to any kind of movement that uses up energy  Exercise is a planned or organized form of physical activity  Why be physically active?  Strengthens heart, lungs, bones, etc.  Helps to manage weight  Improves body’s defense against diseases (immune system)  Improves sleep  Reduces stress  Ability to share goals and achievements with others

4. A Healthy Diet  Nutrition is the process of using food and its substances to help your body have energy, grow, develop, and work properly.  What are the 6 types of nutrients?  Carbohydrates (main energy source)  Proteins (construction work)  Fats (saturated is bad, unsaturated is good)  Vitamins (small quantities – regulate body functions)  Minerals (small quantities – regulate body functions; healthy bones and teeth)  Water (essential to life; makes up over half of your body)

5. Sleep  Teens need 8 ½ - 9 hours of sleep a night  6 reasons as to why proper sleep is important:  Helps learning and memory  Controls metabolism and weight  Safety – prevention of falling asleep during an important time of day  Personal mood  Cardiovascular health  Disease prevention

6. Personal Hygiene  Showering  Hair – once every 1-2 days  Skin – 2/3 days or every other day  THERE ARE EXCEPTIONS!  Teeth  Brush at least twice daily  Replace toothbrush every 3-4 months  Deodorant (look for kinds that say “antiperspirant”)

7. Stress  Stress – your body’s response to change  Eustress – positive stress  Motivation  Distress – negative stress  Harmful to the body  Unavoidable, yet manageable  Bodily Responses  Dilated pupils, increased heart rate, muscles tense

8. Stressors  A stressor is anything that causes stress  Common stressors for teens (negative)  Arguing with a friend, moving, getting glasses/braces  Arguing with a parent, worry over body image/acne, being sick or injured  School suspension, use of drugs and alcohol, death of a pet, family member illness  Fight or Flight response  Body reacts as though it is in danger  Adrenaline

9. Stress Management  Follow a healthy lifestyle!  Chill out!  Relax muscles  Slow your breathing  Get enough sleep  Keep a positive outlook  What are you looking forward to?  Keep your sense of humor  Have fun!

10. Physical Activity and Stress  Improved heart function  Steady heart rate and blood pressure  Better mood  Brain releases chemicals that make you feel happy  Increased oxygen supply  Think more clearly  Improved appearance  When you look better, you feel better

11. “By failing to prepare, you are preparing to fail” – Ben Franklin

12. Relationships  Relationships are the connections you have with other people and groups in your life  As a teen, your relationships are mainly with family, friends, and peers  When you get older, you will develop other relationships (co-workers)

13. Who are you?  Character – the way in which a person thinks, feels, and acts  Values – the beliefs and ideals that guide the way a person lives  What are good character traits?  Trustworthiness – honest, loyal, and reliable  Respect – considerate of others and tolerant of differences  Responsibility – self-control; think before you act; be accountable for choices  Fairness – play by the rules  Caring – be sensitive to the needs of others  Citizenship – the way you conduct yourself as a member of a community