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.