1. Healthy lifestyles

2. Say how to be healthy Know the type of exercise you need to do to keep fit Know how often you should exercise each week Identify the foods that make up a balanced diet Explain why certain foods should be avoided Create a healthy meal plan for one day Identify behaviours to stop, start and continue

3. How to be healthy Sleep – 7.5 to 9 hours, every 24 hours Eat a healthy balanced diet Drink water Exercise every day Smile and relax Laugh often

4. Moderate exercise

5. Vigorous exercise

6. Types of exercise Strength Weights Resistance bands Using your own body weight – push ups etc. Digging Yoga Aerobic Dance Any field sports – football etc. Running Jogging Skipping Walking fast

7. How much aerobic exercise should you do each week? 2 hours and 30 minutes moderate aerobic activity. 1 hour and 15 minutes vigorous aerobic activity. A mix. x2 30 minute vigorous and x1 30 minute moderate.

8. Overcoming barriers

9. 5 great reasons to quit 1.You’ll have more energy – within 2 weeks! 2.Your sense of smell and taste will improve 3.You’ll look younger 4.You’ll breathe more easily 5.You’ll live longer!

10. Exercise = weight loss Weight maintained Energy in = Energy out Weight loss Energy in < Energy out Weight gain Energy in > Energy out

11. Exercise and calories 180 163 160 146

12. Exercise and calories 118 100 90 124

13. Exercise and calories 44 200 150 72

15. Check the label

16. Too much saturated fat High cholesterol Increase risk of heart disease

17. Hidden sugars Some breakfast cereals Bread Alcohol Fruit juice Yoghurt Tomato ketchup and salad cream Stir-in sweet and sour sauces Some soups

18. Too much salt High blood pressure Increase risk of heart disease/ stroke

19. Healthy lifestyles