Lesson video

Hello, I'm Miss Kumar.

And I'm so pleased that you've chosen to learn with me today.

Today's lesson is called "The Importance of Wellbeing," and it's taken from our unit "Media Influence: How do I keep myself safe online?" There might be some parts of the lesson that you find a little bit upsetting or uncomfortable.

We really recommend that you do this lesson with a trusted adult.

If at any point you do find the lesson upsetting or uncomfortable, please pause the video and speak to your trusted adult.

The outcome for today's lesson is I can plan a healthy and balanced week online.

Before we begin any learning, let's just make sure that we've remembered some very important rules.

Laura reminds us to listen to others.

We need to have our best listening ears on and we must make sure that we take turns when we speak.

Jacob reminds us, no judgement.

This should be a safe space for us to talk and we mustn't make anyone feel silly for anything that they say.

Andeep reminds us that we should respect each other's privacy.

If somebody shares something in class, we shouldn't really be sharing that outside of class.

And finally, Izzy says that it's okay for us to choose our own level of participation.

If we don't want to answer a question or take part in a discussion, that's absolutely fine.

Throughout today's lesson, you might notice that there are some words in bold black font.

These are our keywords.

Let's take a quick look at today's keywords and their definitions before we begin any learning.

Physical health.

Physical health is the health of our bodies.

Mental health.

Mental health is the health of our minds and emotions.

And socialise.

To socialise is to spend time with friends and family.

Today's lesson is split into three parts.

Let's start with part one, "What are the five ways to wellbeing?" Wellbeing is how healthy we feel in our body and our mind.

To look after our wellbeing, we must make sure that we take care of both our physical health, that's our bodies, and our mental health, that's our minds and emotions.

True or false, wellbeing is how healthy we feel in our body and mind.

You can pause the video to have a little think and then just press play when you're ready to move on.

How did you get on? The answer is true.

Physical health is the health of our bodies.

There are lots of different things that we can do to look after our physical health.

Just a few examples of some of the things that we can do are to be active, that means to make sure that we move our bodies around.

To eat a balanced diet, that means that we must make sure we have plenty of fruit and vegetables.

We must make sure that we get the right amount of sleep.

When we're young, we need a lot more sleep than when we're older.

And having good hygiene, making sure that we keep ourselves nice and clean so that we don't spread germs. Let's have a look at a check for understanding.

Fill in the missing word below.

The health of our bodies is called blank health.

You can pause the video to have a little think and then just press play when you're ready to see the answer.

How did you get on? The answer is physical.

The health of our bodies is called physical health.

Well done if you got that correct.

Mental health is how healthy we feel in our minds and our emotions.

Again, there are lots of different things that can help us to look after our physical health as well as our mental health.

Here are just some of the things that can help us to look after our mental health.

Again, being active, making sure that we're getting out and about and moving our bodies.

Eating a balanced diet, making sure we have plenty of fresh fruit and vegetables.

Getting the right amount of sleep.

Having good hygiene.

Now, you may have noticed that these are all the same things that help us to look after our physical health too.

Well done if you spotted that.

But, actually, showing care for family and friends can also help us with our mental health as can spending time doing hobbies that help us to relax and unwind.

Time for another check for understanding.

Will this help Andeep's mental health? Andeep says, "I stay up late every night and I don't do any exercise." Feel free to pause the video, have a little think and then just press play when you're ready to move on.

How did you get on? The answer is no.

To look after our mental health, it's important to get the right amount of sleep and be active.

These things would not only help Andeep's mental health but his physical health too.

To help us with our wellbeing, we can think about something called the "Digital 5 A Day." On your screen, you can see a wheel which represents the "Digital 5 A Day." There are five parts to the wheel.

Creative, connect, giving, active and mindful.

By remembering the "Digital 5 A Day," we can make sure that we use screens healthily and that we get the right balance of everything that we need for our wellbeing.

Let's take a look at the "Digital 5 A Day" in more detail.

Number one, be creative and learn new skills.

Being creative is really good for our brain.

It can help us to learn problem solving skills.

Not only that, but being creative is also a lot of fun and that can help our mood.

So when we're using screens, let's try to make sure that we're using them to be creative, but don't forget, you can also be creative off your screens, offline.

Number two, connect and socialise with family and friends.

Connecting with family and friends can make us feel good.

Socialising and spending time together can cheer us up when we're feeling down.

Not only that, but it can also help us to learn new things from one another.

When we're on screens, it is good to connect with other people, but don't forget, it's also important to connect with people offline.

Time for another check for understanding.

Connecting and socialising with family and friends can, A, make us feel lonely, B, make us feel good, or C, help us learn new things.

Feel free to pause the video, have a little think, and then just press play when you're ready to move on.

How did you get on? The answers are B and C.

Well done if you got that correct.

Number three, give to others around you.

Giving your time and your support to others is really helpful.

It can make you feel good and, actually, it can make the world a happier place.

Once again, we can give our support when we're on our screens but we can also give our support offline.

It's important to make sure that that is balanced.

Number four, try to be active every day.

Being active every day can help our bodies to feel strong, it can boost our mood and it can also help our brains to learn new things.

There are lots of fun ways to stay active using our screens, but again, we can also be active offline.

Time for another check for understanding.

Being active every day can, A, boost our mood, B, make our bodies feel weak, or C, make our bodies feel strong.

Feel free to pause the video, have a little think, and then just press play when you're ready to move on.

The answers are A and C.

Number five, be mindful about how much time you spend online.

It's really important that you notice what your body and surroundings are telling you during your screen time.

If you started using a digital device when it was light outside and now it's suddenly very dark, your surroundings might be telling you that it's time to come off your screen and that perhaps you've been on there too long.

True or false? We don't need to notice what our body or surroundings are telling us.

Feel free to pause the video, have a little think, and then just press play when you're ready to move on.

How did you get on? The answer is false.

I wonder if you can remember why.

Well, it's important to notice what our body or surroundings are telling us as they might be telling us that it's time to come off our screens.

That brings us to the first task of today's lesson, Task A.

In front of you, you've got the "Digital 5 A Day" wheel.

However, there are some blanks for you to fill in.

The words that you need to fill in the blanks are in purple, helpful, strong, good, screen and mood.

And the statements say the following.

Let's start with creative.

Being creative can boost our blank.

Connect, connecting with others feels blank.

Giving, giving your time to others is blank.

Active, being active can help our bodies feel blank.

And mindful, being mindful is thinking about our blank time.

You can pause the video and take as long as you need to carry out this task.

When you think you're ready to see the answers, just press play.

How did you get on? Let's take a look at the answers together.

Your answers should look like this.

Being creative can boost our mood.

Connecting with others feels good.

Giving your time to others is helpful.

Being active can help our bodies feel strong.

And being mindful is thinking about our screen time.

Well done if you got your answers correct.

That brings us to part two of today's lesson, "How do we make healthy, fun and kind choices?" The choices that we make when we're using our screens can affect our wellbeing.

Healthy choices will help us to look after our wellbeing.

Healthy choices are those choices that take care of our physical and mental health.

That means they are choices that look after our body, mind and emotions.

Let's have another check for understanding.

Fill in the missing word below.

Healthy choices are those that look after our blank.

Feel free to pause the video, have a little think, and then just press play when you're ready to move on.

The answer is wellbeing.

Well done if you got that correct.

If you are using a screen, use it to be creative.

Remember, being creative is good for our brain and our mood.

Watching a video that teaches a skill like a dance routine or playing an instrument is far better for the mind and body than just watching funny videos.

If using a screen, use it to connect.

Remember, connecting and socialising can make us feel good.

Screens can be used to keep in touch with trusted people online such as family or friends.

Please remember, however, that you must not contact anyone on your device unless you have the permission of your trusted adult.

Lots of communities also connect online.

For example, local schools or charities might share information about events that are coming up.

Let's have a look at another check for understanding.

Is Jacob using his screen time in a creative way? Jacob says, "I use my screen time to learn how to play the piano." Feel free to pause the video, have a little think, and then when you think you're ready to look at the answers, just press play.

How did you get on? The answer is yes.

Jacob is using his screen time in a creative way.

Learning an instrument is much better for his mind and body than just watching funny videos.

Well done if you got that correct.

If using screens, it's really important that we give our best online.

That means treating people with respect, taking turns on games, using kind words, and if things do go wrong, making sure that we repair and restore.

If someone we know is struggling online, we can also give our support by telling our trusted adult so that they can help.

If using screens, we can also use screens to be active.

Nowadays, there are lots of fun and interesting ways to stay active using screens.

Speak to your trusted adult about apps and games that will get you moving.

There are lots of things out there like step counters or apps for kids yoga or even geocaching, which is a little bit like a treasure hunt.

Which of these is a kind choice? Is it A, sharing photos or videos of friends without them knowing? Is it B, sending nasty and mean comments to someone online? Or is it C, telling a trusted adult that your friend is struggling online? Feel free to pause the video, have a little think, and then just press play when you're ready to move on.

How did you get on? The answer is C.

If you're using screens, you can also use them to be mindful.

Speak to your grownup about mindfulness apps and games.

They are a great way to help us relax and feel calm.

For example, interactive colouring activities or meditation apps.

Fill in the missing words below.

Mindfulness apps and games can help us feel blank and blank.

You can pause the video to have a little think and when you're ready to look at the answers, just press play.

How did you get on? The answers are relaxed and calm.

Well done if you got the answers correct.

Izzy reminds us, "Remember to always speak to your trusted adult before using any apps or games." That brings us to the second task for today's lesson, Task B.

In a moment, I'm going to show you how three pupils are spending their time on their screens.

For each pupil, I'd like you to answer the following question.

Are the Oak Academy pupils making healthy, fun and kind choices? If you think they are, then you can answer yes.

If you think that they're not, then you need to answer no.

And for each pupil, could you give me one reason why? Jun says, "I spent three hours yesterday watching funny videos of people singing badly." Here's a helpful hint.

Is Jun being creative and kind? You can pause the video, have a little think and then just press play when you're ready to move on.

How did you get on? Let's have a look at the answer together.

Your answer might include, no, Jun is not making a healthy choice because he is not using his screen time to be creative.

Jun is also laughing at other people, which isn't very kind.

And well done if you spotted that spending three hours is quite a lot of time on a screen.

Izzy says, "Someone was sending my friend nasty messages so I told a trusted adult." Here's your helpful hint.

Is Izzy being kind? You can pause the video to have a little think and then just press play when you're ready to move on.

How did you get on? Let's take a look at a possible answer together.

Yes, Izzy is making a kind choice.

She gives her friend support by telling a trusted adult so that they can help.

Sam says, "A few times a week, my mom and I really enjoy using a meditation app to relax before we go to sleep." Your hint is, is Sam being mindful? Feel free to pause the video, have a little think, and then just press play when you're ready to look at some answers.

How did you get on? Let's take a look at the answer together.

Yes, Sam is making a healthy and fun choice because she's using her screen time to be mindful.

Well done if you got that correct.

That brings us to the third part of today's lesson, "How can we plan a healthy day?" There are 24 hours in a day.

During the week, most of us spend our days at school.

School usually starts around 8:45 AM or quarter to nine in the morning.

And school usually finishes around 3:15 PM or quarter past three in the afternoon.

That means that you are at school for around six and a half hours a day every day on Monday, Tuesday, Wednesday, Thursday and Friday.

True or false? There are 24 hours in a day.

Feel free to pause the video, have a think, and just press play when you're ready to see the answer.

It is true.

Children between the ages of six years old to 12 years old should be getting around nine to 12 hours sleep each night.

For instance, if you went to bed at 8:30 PM, that's half past eight at night, and you woke up at half past seven or 7:30 AM the next morning, that would be around 11 hours sleep, which sounds perfect.

True or false? Children between the ages of 6 years to 12 years old should get seven to eight hours sleep each night.

The answer is false.

I wonder if you can remember why.

Well, children between the ages of 6 and 12 years old should get 9 to 12 hours sleep each night.

Everyone's daily routine is different but most of us will have a few spare hours a day.

If we spent all our spare hours on screens, we would not be taking care of our physical and mental health.

It's important to try and get a balance of activities in our spare time.

That means a balance of screen and non-screen activities.

Take a look at this seesaw.

At the moment, on one side we've got three screen activities, playing games online, video calling friends and watching videos.

The seesaw is not balanced.

But if we were to remove watch videos and replace it with playing in the garden, which is not using a screen, you can see that the seesaw is starting to shift a little more.

It's starting to become balanced.

Better still, if we add a second activity that doesn't use a screen, so we've now got playing in the garden and reading a book, our seesaw is completely balanced.

We've got two screen activities on one side, playing games online and video calling friends, but we've also got two non-screen activities on the other, playing in the garden and reading a book.

This is a healthy balance.

Time for a quick check for understanding.

Does the seesaw below show a balance of screen and non-screen activities? On the left, we've got right an online blog and create music online.

On the right, we've got walk the dog.

You can pause the video, have a little think and then when you're ready to move on, just press play.

How did you get on? The seesaw does not show a balance at the moment.

This seesaw does not balance.

Even though the screen time is creative, there are more screen activities than there are non-screen activities.

You've got two screen activities on the left but only one non-screen activity on the right.

To make this balance, we would either need to remove one screen activity from the left or maybe add a non-screen activity to the right.

Well done if you got your answers correct.

Task C.

Complete the timetable with ideas of what Jun could do in his spare time.

Remember to get a good balance of screen and non-screen activities.

Along the top, you've got different times starting from 4:00 PM, which is after school, right through to 8:15 PM, which is roughly around the time that Jun should be getting ready for bed.

Feel free to pause the video to do this task and when you're ready to look at the answers, just press play.

Let's take a look at some answers together.

Here's my completed timetable.

4 till 4:30, video call friends.

4:30 till 5:30, play in the garden.

5:30 to 6:15, play a game online.

6:15 to 7, have dinner.

7 to 7:30, play with a construction kit.

And 7:30 to 8:15, read a magazine, which is a really nice, calm, relaxing and mindful thing to do right before going to sleep.

Your timetable will not look the same as mine.

Everybody will have different ideas.

But the important thing is to count up how many screen activities you have and how many non-screen activities you have.

To have a balance, these should be the same.

Let's see how many I have.

video calling friends and playing a game online, that's two screen activities, whereas playing in the garden, playing with a construction kit, reading a magazine, that's three non-screen activities and, actually, if we're eating dinner, we don't really need our screens, so that's four non-screen activities.

So I haven't got just a balance.

I've actually got more non-screen activities than I have screen activities, which is even better for Jun's wellbeing.

Well done if your answers were along those lines.

Before we finish, let's take a quick look at today's lesson summary.

How much time and what we use our screens for can affect our wellbeing.

What we do on our screens is just as important as how much time we spend on them.

The five ways to wellbeing reminds us how to use our time both on and off screens.

We should try to make healthy, fun, and kind choices online to support our physical and mental health.

This could be playing games to be more active or learning skills to become more creative.

In our spare time, we should try to get a balance between screen and non-screen activities.

Well done on all your hard work in today's lesson.

I hope that you've learned some really helpful tips to make sure that you get the balance right.

With your trusted adult, you can find more information at the following websites.

Childline, this is a website and phone line which is able to offer confidential advice and support.

CEOP, CEOP helps protect children from online abuse and exploitation.

Internet Matters, this teaches children and parents how to stay safe and happy online while using the internet.