Families: Relationships and human happiness

Respectful relationships: Respect and friendship

Online and media: Rights, responsibilities and keeping safe

Mental wellbeing: Talking about emotions

Internet safety and harms: Reality vs the online world

Healthy lifestyles: Physical fitness and healthy eating

Health and prevention: Basic health

Changing adolescent body: Puberty and menstrual wellbeing

Families: Stable relationships and marriage

Respectful relationships: Stereotypes and bullying

Online and media: Harmful contact

Mental wellbeing: Recognising concerns

Internet safety and harms: Body Image

Drugs and alcohol: Smoking and Alcohol

Health and prevention: Sleep and routines

First aid

Families: Being safe and reporting concerns

Respectful relationships: Recognising and reporting criminal behaviour within relationships

Online and media: Indecent image sharing

Being safe: The law (consent, exploitation, and harassment)

Intimate relationships: Positivity and health

Mental wellbeing: Common types of ill health

Internet safety and harms: Relationships and social media

Drugs and alcohol: Prescription and illegal drugs

Health and prevention: Immunisation and vaccination

RSHE (PSHE)

Y7 RSHE (PSHE)

Key Stage 3

Year 7

UNIT

In this lesson, we will learn about how to eat a balanced diet using the eatwell guide to do so. We will also learn about what each food group provides to our bodies. 

Principles of healthy eating

﻿Hello, I'm Mr. Whitehead. And welcome to our first lesson together in the healthy lifestyle, physical fitness and healthy eating unit. I hope you're sitting comfortably 'cause we're in for a good lesson. In this first lesson, we will be looking at the principles of healthy eating through the use of the Eatwell Guide. At the end of this lesson, you will be able to know how to follow a balanced diet using the Eatwell Guide as well as healthy options that you can start using from today. To effectively complete the lesson, you will need the following items. A piece of paper or a note pad, pen or pencil, most importantly, your brain, 'cause you will have to do a lot of thinking during this lesson. I will now go through the agenda for this lesson. First of all, we'll be looking at all seven sections of the Eatwell Guide, looking at what each section does to our body as well as healthy options that we can use. Secondly, we'll be analysing one of my favourite meals. You'll be offering suggestions on how I can improve it to ensure that I am eating a balanced diet. Once we finish the lesson, you will take a quick exit quiz to test your knowledge to see what you have learned throughout this lesson. To start with, I would like you to pause the slide and reflect on the following question. What does healthy eating mean to you? Make a few notes on your piece of paper. Resume the video when you have made a few notes. Formerly known as that Eatwell Plate, the Eatwell Guide was introduced by the government in 1994 to help us eat a more balanced diet. As you can see on the screen, it is a split into seven sections to guide us on how much of each food group we should eat each day. Let's have a look at each section in more detail. Fruits and vegetables should take up a high proportion of your diet. The Eatwell diet suggests that we should aim for at least five fruits and vegetables per day. A report in 2017 suggests that we should aim for 10. Fruits and vegetables are a great source of vitamins, minerals and fibre. Vitamins and minerals shore up bones, heal wounds and strengthen our immune system against infections and diseases. Spinach and carrots are two of my favourite vegetables as they are high in vitamin A and vitamin K to make sure I have a balanced diet. The second largest section of that Eatwell Guide is the starchy carbohydrates, which should make up just over 1/3 of what we eat. Starchy carbohydrates such as rice, pasta and cereals are broken down by your body and turned into glucose. Glucose is a long lasting source of energy for our bodies. This is why it is important to eat breakfast in the morning to ensure that we have a long lasting energy throughout the day. Healthy options include brown and whole meal options in terms of pasta, bread and rice. I'd now like you to consider this statement and decide whether you think it is true or false. Starchy carbohydrates should make up just over 1/2 of your diet. Okay. Pause the video until you have made your decision. The answer is false. Starchy carbohydrates should make up just over 1/3 of your diet. Well done if you got that one right. Okay, let's move on. Unlike the fruit and veg and starchy carbohydrates section, dairy products should only take up a small part of our diet. Dairy foods such as milk and cheese are a great source of protein and calcium. Protein is crucial 'cause they are the building blocks for our body. They make up your hair, nails, bones and muscles whilst calcium keeps your bones and teeth strong. It is important that we seek healthier dairy products where possible whether that's through plant milks like coconut, of almond milk, or even just semi-skimmed or skimmed milk. We can also seek for reduced fat cheese. There are lots of dairy products that contain fats and sugars so it is important to check the packaging when we go to the supermarket. Protein foods such as meat, fish and eggs, they're a crucial part for our diet to ensure that our organs operate effectively. Protein also helps us to recover and repair when we get injured. But all of those protein, these foods have vital vitamins and minerals and they have similar job to those that fruits and vegetables or minerals do. It is recommended that we eat less red and processed meat which have links to health complications. Red meat includes beef, lamb and pork and processed meat includes bacon, sausages and also pork. It is also recommended that we eat two portions of fish weekly with one of them being an oily fish as it's really good for our skin. An oily fish can be salmon, mackerel, sardines, and many others. Have a think about this question. Calcium is important to our diet. Which of the foods are a great source of calcium? Cheese, chicken, milk and pork. Now, there may be two correct answers for this question. So read them carefully. Okay. Now take this opportunity to pause the video. And once you've got an answer, resume the lesson and we'll carry on. Welcome back. Okay, have you thought about it? Okay, the correct answers are cheese and milk. So cheese and milk are a great source of calcium whereas chicken and pork are a great source of protein. Okay, let's move on. The smallest section of the Eatwell Guide is unsaturated fats. You can get these fats from a variety of foods and oils such as peanut butter and vegetable oil. Ensure that these healthy fats are only eaten in moderation for a healthy, balanced diet. These fats supplies our bodies with important energy to complete day-to-day activities. There are plenty of healthier options we can use as part of the unsaturated fats. For example, sunflower oil spread can be used to put on your toast. And vegetable oil and coconut oil can be used to cook with. Saturated fats and sugars such as biscuits, chocolate and cakes are not needed in our diet and do not add anything nutritionally. We simply eat them for enjoyment. Eating high proportions of them can increase a number of health issues including high cholesterol, heart disease and diabetes. It is recommended that you eat less often in small amounts. There is an increasing amounts of healthier options that we can choose from in the supermarkets. For example, instead of milk chocolate, go for dark chocolate. Dark chocolate acts as an antioxidant and can clear out parts of our body to make us have a healthy, balanced diet. Fluids of vital to keeping our bodies working. Our body is made up of nearly 60% of water. This water is responsible for carrying nutrients and oxygen around our body. Therefore it is highly recommended we should drink 30 minutes before a meal to aid digestion. Also aim to drink two litres of fluid a day, mainly water, and avoid sugary drinks. Now you know all about the Eatwell Guide, we are going to analyse one of my favourite meals. So, one of my favourite meals. First of all, as you can see in the image, you'll be able to see salmon cooked in coconut oil, lettuce, tomato, onions, cucumber and a glass of lemonade. In a moment, you are going to pause the video and use your pen and paper to complete the following task. Write down which section of the Eatwell Guide I managed to eat in this meal. For example, lettuce is part of the fruits and vegetable section of the Eatwell Guide. Pause now and resume when you are ready to continue. Welcome back. As we analyse my meal, please note down anything you may have missed. So first of all, salmon is part of the protein section and salmon is an only fish. So that is good for my skin. Coconut oil is an unsaturated fat. Lettuce, tomato, onions and cucumber are part of the fruit and veg section. So I'm getting plenty of vitamins and minerals there. And a glass of lemonade is part of the fluid section. Now we know what I ate, your next task is to suggest what I could add to my meal to achieve a more balanced diet. Now you need to pause the video and complete task two. When you have made my meal more balanced, please press play and we can carry on with the lesson. So, have you made my meal more balanced? Let's talk through it. So, after reflection myself about my meal, I've realised I am missing some starchy carbohydrates. So I'm going to add either brown pasta of brown rice. I'm also missing a dairy product for my meal. So I might add some low fat cheese, or if I wanted to, I could have a low fat yoghourt as a dessert to make my meal more balanced. I'm also going to change the glass of lemonade for a glass of water because lemonade has a lot of sugar in it which we do not need. It would be great if you could use all the information you have learned about the Eatwell Guide to advise your friends and family about how to eat a more balanced diet. Anyway, all this talk about food is making me hungry. I'm off to make a more balanced meal. Thank you for being so engaged today. I hope to see you soon. Thank you.

In this lesson, we will learn about the scientific effects of physical activity on our bodies.

Our bodies when exercising

﻿Hello, I'm Mr. Whitehead, and welcome to lesson two of the RSHE Healthy Lifestyle: Physical Fitness and Healthy Eating unit. Today we're going to be doing a lesson on our bodies when exercising. In this lesson, you will need the following items: a piece of paper or a pad, and a pen or a pencil. Now let's look at the agenda of this lesson. So you should have already completed the intro quiz. We will then look at some key words. We will then look at the scientific effects of physical activity and exercise. You will then complete a mind map on the bodies effects on the physical activity. And finally, you will do the exit quiz at the end of this lesson. To help you better understand the two different types of exercise, let's have a look at some key words. Aerobic exercise is exercise that involves or improves oxygen consumption by the body. Aerobic simply means with oxygen. For example, long distance running. Whereas anaerobic exercise is performed in the absence of oxygen. It is high-intensity, short duration exercise. Anaerobic exercise can only be sustained for a short period of time. For example, high-intensity interval training. In a moment, I'm going to ask you to stop the video and consider this statement. What is the difference between exercise and physical activity? So, now's your chance to have a little think about this question. Once you return, we'll go through the answer. So take a few moments just to pause the video now and return once you've had a little think. Welcome back. Now let's go through the answers. So, firstly, let's start with physical activity. Physical activity is any body movement produced by skeletal muscles that require energy expenditure. For example, putting your hand up in a classroom, walk into the door. That will be classed as a physical activity. Whereas exercise is physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body. It's used to improve health and maintain fitness. In a few moments, I'm going to ask you to pause the video and complete the following task. So using the knowledge that you already know about the two different types of exercise, complete this task. So sort these various types of exercise into aerobic and anaerobic. Weightlifting, swimming laps, cycling, brisk walk, rowing, sprints, cross country running, and high-intensity interval training. Now remember, aerobic is with oxygen and anaerobic is without oxygen. Okay, take a few moments just to pause the video, and have a go at this using your pen and paper. Once you've completed it, return back to the lesson and we'll go through the answers. Welcome back again. Let's go through the answers. Okay, so here's the answers. Now, check to see what you've got to see if you've got the correct answers. Don't worry if not, just make a few amendments on your paper and then we can move on. Just to note, aerobic exercise is exercises done for a longer period of time where anaerobic, we can only manage for short periods of time. Now let's have a look on the effects on the brain when we exercise. So as we exercise, our hearts pump more blood around our body, which increases the amount of blood that goes to our brain. And when we get more blood in the brain, this encourages the production of helpful hormones including BDNF, which is a fertiliser for the brain which helps our cells grow, serotonin, which increases motivation, and dopamine, which improves decision-making. Regular exercise is linked to being able to handle stress better. So it is important that when we have assessments and exams in school that we exercise regularly so we can handle the stress of those exams and assessments. So it is important that when we have assessments and exams in school that we exercise regularly so we can handle the stress of those exams and assessments. Based on what we know about the effects on the brain when we exercise, answer the following statement. Exercise promotes the production of hormones in the brain. Is that true or is that false? Okay, take a few moments just to pause the video, have a little think about this one. And then once you think you've got the answer, resume the video and we'll go through the answer. Welcome back. The answer was true. Exercise promotes useful hormones such as BDNF, serotonin, and dopamine when we exercise. Well done if you got that one right. Now let's move on to the effects on the heart when we exercise. So, firstly, our body pumps blood around the body to working parts. So as we're moving our legs and our arms, our heart is constantly pumping blood to those working areas. The more our heart pumps blood, our heart becomes more efficient, and it becomes more efficient by pumping more blood but in less beats. And the benefits of this include better blood flow through our arteries, more energy, better sleep, and it helps us maintain a healthy weight. Okay, let's have a little test about this knowledge. Based on the knowledge that we know about the effects on the heart when we exercise, answer this following question. So regular physical activity increases the efficiency of our heart. Efficiency in our heart results in which of the following? Less blood and less beats, more blood and more beats, less blood and more beats, or more blood and less beats? Now read these carefully and think back to the previous slide. And now I want you to pause the video, have a quick think, and resume the video when you're ready to move on. Welcome back. So have you got the right answer? Let's have a look. So the answer is more blood and less beats. So as our heart gets more efficient, it produces more blood but in less beats. Okay, let's move on. Now let's take a look at perspiration at work. So to regulate our body's temperature, our bodies perspire, which is also known as sweating. Our sweat is mainly made up of water, chemicals, sugar, and salt. And perspiration detoxes the body to get rid of any harmful chemicals and salt that our body no longer needs. Now it is really crucial that we wash after sweating to ensure that our pores in our skin don't become blocked. Now listen very carefully to the following statement and decide whether you think it is true or false. Perspiration is an important body process that heats up our body to regulate the temperature. Is that true or is that false? Now take a moment to pause the video and have a think about this question. You may want to read it again to ensure that you fully understand the statement. Welcome back. Now let's see if you've got the correct answer. So the answer is false. Perspiration regulates our body by cooling it down, not heating it up. Well done if you got that one right. Okay, let's move on to one of our final tasks. You're now going to tie all the information that we've learned in today's lesson to create a mind map. So your task. You need to create a mind map in your exercise book or on paper about how our body works when we exercise. You need to include the following: difference between physical activity and exercise, the effects of exercise on our brain and our heart, and how our bodies respire to regulate body temperature. And you may also want to include any drawings. Now take this moment to pause the lesson and complete the following mind map. Once you've completed the mind map, please resume the lesson and we can complete the end of the lesson. Welcome back. To finish off, we're going to have a quick recap of everything that we've learned throughout this lesson. If you haven't already, please make sure that you've got everything down from this table on your mind map. So, physical activity is any bodily movement that requires any energy expenditure. Aerobic exercise is with oxygen for a long period of time and anaerobic exercise is without oxygen for a short period of time. So hormones are encouraged in our brain when we exercise more, through serotonin, dopamine, and BDNF. As we exercise, our bodies become more efficient through the flow of blood through our arteries. As our heart becomes more efficient, our hearts pump more blood but in less beats. To regulate our body's temperature, our bodies perspire, which is also known as sweating, which keeps our bodies at regulated temperature and detoxes of any harmful chemicals, salts, and sugars. And finally, please ask one of your parents or guardians if you can share your work on Twitter. We'd love to see your mind maps. Please use the @OakNational and #LearnwithOak to ensure that we see your fantastic work. Thank you for engaging so well throughout this lesson.

In this lesson, we will learn about the recommended amount of physical activity, as well as ways we can stay physically active.  

Keeping physically active

﻿Hello, I'm Mr. Whitehead, and welcome to the RSHE healthy lifestyle, physical fitness , and healthy eating unit. In today's lesson, we'll be learning about how to keep physically active, so let's get started. In this lesson you will need the following items, a piece of paper or a pad, and a pen or a pencil. Firstly, let's start by having a look at the agenda of this lesson. So first of all, you should've already completed the intro quiz. You will then look at some key words, the governments physical activity recommendations, how to measure fitness, and finally, you will do an exit quiz. Let's take a few moments to look over some key terms for this lesson. Physical activity is defined by the World Health Organisation as any bodily movement produced by skeletal muscles that require energy expenditure. Moderate activity is a physical activity that will raise your heart rate, and make you breathe faster and feel warmer. Whereas vigorous is a physical activity that will make you breathe even harder and faster. So let's start with this question. How much time yesterday did you spend physically active? Now there's no need to write anything down, all you need to do is pause the video, have a little think, and then resume the video when you're ready to carry on with the lesson. Pause now. Welcome back. So let's have a think about this question. So yesterday did you, walk or cycle to school, walk between classrooms, have a PE lesson, did you attend any sports clubs, or were you physically active at break or lunch time? All of these is being physically active. So if you haven't already, include this in the time that you spent physically active yesterday. So what are the government's physical activity recommendations? So the government would say, that the aim of physical activity is to improve aerobic endurance, and strengthen muscles and bones. Now they recommend that we engage in at least 60 minutes of moderate to vigorous physical activity per day. And we should spread this physical activity throughout the day. So don't do everything all in the morning, and then be sedentary for the rest of the day. Try and spread it out evenly across the day. And it is also important that we have a variety of types of physical activity, which we will look at later in the lesson. Based on what we know about the governments recommendations for physical activity, consider the following statement and decide whether it is true or false. So if the government recommends at least 60 minutes of moderate to physical physical activity per day, is that true, or is that false. Now take a few moments to pause the video and have a think about this statement. Once you're ready, click resume and we'll carry on with the lesson. Welcome back. So let's go through the answer. So the answer was true. It is important that you aim for at least 60 minutes of moderate to physical activity per day. Well done if you got that one right. Okay, let's move on. Let's take a look at some examples of moderate and vigorous physical activity. So first, we'll look at the moderate. This includes walking to school, playground activities at break time and lunch, cycling to and from school, riding a scooter, walking a dog, our housework and chores. And the vigorous physical activity includes running, skipping, gymnastics, team and individual sports, and fitness exercises such as sit ups and press ups. In a few moments I'm going to ask you to stop the lesson, and complete the following task in your notepad or on your piece of paper. Sort these various types of activity into moderate activity or vigorous activity. You have basketball, football, climbing, walking to school, riding a scooter, netball, gymnastics, cycling to school, tennis, or walking the dog. Now remember that moderate activity is where we will breathe a little faster whereas vigorous is even faster than we would if we were doing moderate activity. Now pause the video and complete the task. Once you've completed the task, please resume the video and we will go through the answers. Welcome back. So here are the answers. Now take this opportunity to pause the video and check your answers against my answers. Well done if you got them all right. If you didn't, don't worry. Just change them quickly while you pause the video. Okay, pause now. Now let's take a look at how we can engage in vigorous physical activity. First of all, we need to complete a warm up. And this warm up needs to include a pulse raiser, for example, some light jogging or skipping, and then we need to do some stretches and each stretch should last about 30 seconds. And we need to make sure we're stretching the areas of the body that we're going to be working during the physical activity. We need to make sure that we're protecting against injury, whether that's wearing protective equipment, like if we're going cycling we should put a helmet on or a high vis on. We need to wear the correct and suitable clothing. So if we're going out for a run in the cold, then we need to make sure that we're wrapping up warm. We need to stay hydrated. Now staying hydrated includes drinking at least two litres of water per day. Now if we're doing a lot of vigorous activity, then we need to be drinking more because our body will be losing some of that fluid. And finally, we need to do a cool down which involves some light stretching to make sure that we don't get too many aches and pains the next day. In a moment, I'm going to ask you to pause the lesson and think about the following question. Which of the following are benefits of warming up for vigorous physical activity? Increased flexibility, improved performance, lower risk of injury, and mentally prepared. Now take note, that there might be more than one correct answer for this question. So look at the answers carefully and have a good think. Now pause the video and when you're ready to resume, hit the play button and we'll carry on with the lesson. Welcome back. So let's have a look at the answer. The answer is in fact, all of them. So warming up for vigorous physical activity can increase flexibility, improve performance, lower risk of injury, and improve and make us more mentally prepared. Well done if you got all of those, let's move on. We are now going to look at how we can measure fitness by measuring our pulse. So as you can see in the image on the screen, you would place two fingers using your index and your middle finger upon the side of your wrist. You would count the beats for 60 seconds, and see how many beats per minute you have. The heart rate zones you should be looking out for are 60 to 110 for a full rest, 102 to 145 for moderate to vigorous physical activity, and anything above 141 would be classed as vigorous physical activity. In a few moments I'm going to ask you to pause the video and complete the following task. Using a clock or phone, you need to time 60 seconds, and within that 60 seconds, you are going to measure your heart rate using your two fingers, your middle finger and your index finger just like the image shown on the screen. This will measure your resting heat rate. Once you've completed that, you are going to complete 100 star jumps. If you are unable to complete 100 star jumps, please choose another exercise that you can do around 100 times. Once you have done your 100 exercises, you then need to remeasure your heart rate using the same method of 60 seconds on your wrist. Once you have completed this, please resume the lesson and we will discuss what you have found out. Please now pause the video and complete the task. Once you have finished, please resume the video and we can carry on with the lesson. Welcome back. So did you manage to measure your heart rate and complete the 100 star jumps and then remeasure it again? What you should've seen is an increase in you heart rate and the first time that you measured it, which is your resting heart rate, to the second time once you've completed the exercises. This can easily be done by exercising regularly to increase our heart rate, which has lots of health benefits. Keep it up. Well done, and thank you for engaging so well in the lesson today. If you would like to, please ask your parent or carer to share your work on Twitter, tagging @OakNational and #LearnwithOak. I hope to see you all again soon, thank you.

In this lesson, we will learn about the benefits of a healthy lifestyle as well as the risk factors associated with a sedentary lifestyle.  

Benefits of a healthy lifestyle

﻿Hello, I'm Mr. Whitehead and welcome to the RSHE Healthy Lifestyle, Physical Fitness and Healthy Eating Unit. This lesson, we are going to be looking at the benefits of a healthy lifestyle. I hope you enjoy this lesson. In this lesson, you will need the following items, a piece of paper or a pad, and a pen or a pencil. Let's start off by having a look at the agenda of this lesson. So already you should have completed an intro quiz. You will then be looking at a few key terms that we will need for this lesson, followed by the risk factors of not living a healthy lifestyle. We will then look at the benefits of living a healthy lifestyle. And you will complete the lesson by doing the exit quiz. Let's take a look at some key terms for this lesson. So first of all, a sedentary lifestyle is a type of lifestyle involving little or no physical activity. For example, sitting down or lying down. Body mass index, or BMI you might know it as, is a measure that uses your height and weight to work out if you're healthy in weight. Welcome back. Let's take a look at some things that I got down what I thought maintains a healthy lifestyle. So we've got having sleep between nine and 11 hours per day, eating a healthy balanced diet, and having at least 60 minutes of moderate to vigorous physical activity per day. Well done if you've got those down. In a few moments, I'm going to ask you to pause the video and have a think about this question, how can we maintain a healthy lifestyle? I want you to come up with as many ways as you think we can have a healthy lifestyle. You're now going to pause the video and once you've got a list of at least three things, we're going to resume the video and complete the lesson. Body mass index, also known as BMI, is really helpful to help us maintain a healthy lifestyle and a healthy weight. To calculate your BMI you will need to know your height and your weight. If you are interested, there is a free BMI calculator available on the NHS website which you can access after this lesson. Although the BMI helps us maintain a healthy weight, there are some limitations with the BMI calculator. Firstly, it does not distinguish between fat from muscle. And secondly, it can be affected by changes during puberty where people put more weight on or lose weight depending on the stage in puberty. Those that engage in the sedentary lifestyle are at risk of getting abdominal obesity. Abdominal obesity is where visceral fat forms in the stomach around the liver and over vital organs. This fat releases fatty acids, inflammatory agents, and hormones. And these can lead to many risk factors which include higher cholesterol, higher glucose in your blood, higher blood pressure, which is so important that we don't stay sedentary for a long period of time. In a few moments you are going to pause the video and decide whether this statement is true or false. Visceral fat lives directly under the skin. Is that true or is that false? Take a moment now to pause the video and consider this option. Once you've completed the question, please resume the video and we can carry on with the lesson. Welcome back. Let's take a look at the answer. The answer was false. Visceral fat actually lives around the organs, not directly underneath the skin. Okay, let's move on. It is really important that if you have any weight concerns or any mental wellbeing issues, please speak to an adult. It is important that you get help early on to prevent any complications later on in life. As we have already mentioned throughout this lesson, sedentary lifestyles are harmful to our bodies and they come with a lot of risk factors. Just a reminder of what sedentary behaviour is, let's take a look at some examples. So sedentary behaviours include sitting down for quite a long period of time, watching TV, or playing video games. And being sedentary increases our chances of being overweight or obese which can also increase our chances of type two diabetes, cardiovascular diseases, and it increases our chances of certain cancers. It can also contribute to anxiety and depression. So if you are experiencing any of these issues, please speak to an adult as soon as possible. In a few moments I'm going to ask you to pause the video and consider the following statement. You need to decide whether you think it is true or false, similar to the question that we completed before. So, your question is, engaging in a sedentary lifestyle can significantly increase risk health factors. Is that true or is that false? And I want you to pause the lesson and think about this question. As soon as you've got an answer, resume the video and we will go through the answer. Welcome back. So you should have an answer. Do you think this is true or do you think this is false? Of course, the answer is true. Engaging in a sedentary lifestyle can significantly increase risk health factors including the chances of certain cancers, obesity, and depression. Okay, let's move on with the lesson. Using your knowledge of a healthy lifestyle, think of as may ways as we can improve our health. And now I'm going to ask you to pause the lesson and consider this statement. Make a list on your piece of paper as long as you want. Once you've got a list that you're happy with, please resume the video and we will carry on with the lesson. Welcome back. Now let's take a look at some of the ideas that I came up with on how we can improve our health. So first of all, if we are looking to improve our health, we need to look at adjusting our diet whether that's eating more fruits and vegetables, more protein, more fluid. We need to start off with our diet. We will then need to start increasing our physical activity levels especially if we've been sedentary for a long period of time. It's important not to overload our body with activity levels and we increase gradually. Also if we're really struggling with our health, we can speak to a trusted doctor or adult. Now let's take a look at the benefits of engaging in a healthy lifestyle. So as I mentioned before, if we are getting plenty of sleep, eating a balanced diet, and getting at least 60 minutes of moderate to vigorous physical activity per day, we will start to see some of the benefits of living a healthy lifestyle. These include cardiovascular fitness which basically means our heart will become more efficient. We will have a healthier weight. We will increase with our muscle strength. We will also strengthen our bones. So maintaining and engaging in a healthy lifestyle can bring so many benefits as well as many more. In a moment I'm going to ask you to pause the video and complete the following question, which of the following are benefits of a healthy lifestyle? Is it improved cardiovascular fitness, a healthy weight, increased muscular strength, or tooth decay? Now read these carefully 'cause there are more than one correct answer for this question. Okay, take this opportunity to pause the video, have a think. You might want to read over the question. And once you are ready to continue, please hit the play button and we can finish off the lesson. Welcome back. I know you're eager to see the answers to this question. So, which of the following are benefits of a healthy lifestyle? And the answers are, improved cardiovascular fitness, a healthy weight, increased muscular strength, and not tooth decay. Tooth decay comes from eating a lot of sugary foods and that does not include in our healthy lifestyle. Well done if you got the answers right there, or even if you got one or two of them. Well done. Well done and thank you for engaging so well in the lesson today. If you would like to, please ask your parent or carer to share your work on Twitter, tagging @OakNational and #LearnwithOak. I hope to see you all again soon. Thank you.

In this lesson, we will learn about how physical activity positively affects our mental wellbeing. 

Physical activity and mental wellbeing

﻿Hello, I'm Mr. Whitehead, and welcome to the RSHE Physical lifestyle, physical fitness, and healthy eating unit. In this lesson, we'll be looking at physical activity and how it can affect our mental wellbeing. I hope you enjoy this lesson. In order to complete this lesson you will need the following items. You need a piece of paper and a pen or a pencil. This will ensure that we can complete the tasks throughout the lesson. Let's have a look at the agenda for this lesson. So first of all you should have already done the intro quiz. We are then going to look at some keywords that you will need throughout this lesson. We'll then look at the chemicals and hormones that our brain releases when we are active. Then we will look at the additional benefits to a mental wellbeing. And this comes through exercise. And finally, once we finish the lesson, you need to head over and do the exit quiz. Okay, let's start with the lesson. 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 that 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 a 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 a positive mental attitude and positive thoughts. This can also reduce the chances of anxiety levels, stress, depression, and negative moods. There is numerous different hormones that 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 that you'll feel a lot more happier. Okay, let's have a 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 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 reduce stress, anxiety, and depression. Let's have a look at another 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 we want you to pause the video and 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 other 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 aiding our cognitive function. And this will help when we are completing tasks in order to avoid 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. It 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 a 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 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 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, and 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'm well aware that you've come up with plenty of different things and ways that you feel when you physically active. Okay, let's move on to the final task. And finally, you're now going to do an independent task that brings everything together from this lesson. Your task is, on a piece of paper create a mind map with the things that helps with your mental wellbeing. So this mind map is going to be personal to you. And the things that you need to include are the things that you enjoy, which improves your mental wellbeing and how they make you feel. If you'd like to, add as much colour as you like to make it look presentable. When you're ready, pause the video and complete the mind map. Thank you for engaging so well in the lesson today. If you would like to, please ask your parent or carer to share your work on Twitter, tagging the @OakNational and #LearnwithOak. Take care and I'll see you soon.

Unit Overview: Healthy lifestyles: Physical fitness and healthy eating

Lessons:

Principles of healthy eating

Our bodies when exercising

Keeping physically active

Benefits of a healthy lifestyle

Physical activity and mental wellbeing