UH Procedure Text

Match the health tips with their benefits.

• Improves concentration and school perfor

• Eat a healthy diet

• Lowers the risk of skin cancer

• Brush and floss your teeth

• Reduces the risk of obesity and other

• Exercise regularly

• Helps in growth and development

• Get enough sleep

• Prevents tooth and gum problems in adult

• Wear sunscreen

Match the statements with the correct advice.

• Avoid spicy food like cireng with hot sa

• Samsidar’s stomach hurts.

• Read books about healthy foods.

• Niken gives health advice.

• Take medicine for stomachache.

• Eating too much spicy food

• Eat more fresh fruits and vegetables.

• Learning about healthy food

• Avoid fatty, greasy, and sugary foods.

• To stay healthy

How to Stay Healthy with Regular Exercise

Purpose:
To maintain good health and fitness through regular physical activity.

Materials Needed:

• Comfortable sportswear

• Proper footwear (running shoes, training shoes, etc.)

• Water bottle

• Timer or fitness tracker (optional)

Steps:

1. Choose Your Exercise

   • Select a sport or physical activity you enjoy, such as jogging, cycling, swimming, or playing basketball.

2. Warm Up First

   • Do light stretching or jogging for 5-10 minutes to prepare your muscles and prevent injuries.

3. Start Your Workout

   • Engage in at least 30–60 minutes of physical activity, such as running, aerobics, or strength training.

   • Maintain a steady pace and listen to your body’s limits.

4. Stay Hydrated

   • Drink enough water before, during, and after exercising to avoid dehydration.

5. Cool Down and Stretch

   • After finishing your workout, do some light stretching to relax your muscles and prevent soreness.

6. Maintain a Healthy Diet

   • Eat nutritious foods like fruits, vegetables, lean proteins, and whole grains to support your fitness routine.

7. Get Enough Rest

   • Allow your body to recover by getting 7-9 hours of sleep each night.

By following these steps regularly, you can improve your overall health and stay fit. Stay consistent, and enjoy the benefits of an active lifestyle!

What is the first step before starting an exercise?

• Drink water

• Warm up first

• Start running immediately

• Eat heavy meals

• Sleep more

How to Stay Healthy with Regular Exercise

Purpose:
To maintain good health and fitness through regular physical activity.

Materials Needed:

• Comfortable sportswear

• Proper footwear (running shoes, training shoes, etc.)

• Water bottle

• Timer or fitness tracker (optional)

Steps:

1. Choose Your Exercise

   • Select a sport or physical activity you enjoy, such as jogging, cycling, swimming, or playing basketball.

2. Warm Up First

   • Do light stretching or jogging for 5-10 minutes to prepare your muscles and prevent injuries.

3. Start Your Workout

   • Engage in at least 30–60 minutes of physical activity, such as running, aerobics, or strength training.

   • Maintain a steady pace and listen to your body’s limits.

4. Stay Hydrated

   • Drink enough water before, during, and after exercising to avoid dehydration.

5. Cool Down and Stretch

   • After finishing your workout, do some light stretching to relax your muscles and prevent soreness.

6. Maintain a Healthy Diet

   • Eat nutritious foods like fruits, vegetables, lean proteins, and whole grains to support your fitness routine.

7. Get Enough Rest

   • Allow your body to recover by getting 7-9 hours of sleep each night.

By following these steps regularly, you can improve your overall health and stay fit. Stay consistent, and enjoy the benefits of an active lifestyle!

Why is it important to stay hydrated during exercise?

• To make the workout longer

• To prevent dehydration

• To increase muscle mass

• To cool down faster

• To replace food intake

How to Stay Healthy with Regular Exercise

Purpose:
To maintain good health and fitness through regular physical activity.

Materials Needed:

• Comfortable sportswear

• Proper footwear (running shoes, training shoes, etc.)

• Water bottle

• Timer or fitness tracker (optional)

Steps:

1. Choose Your Exercise

   • Select a sport or physical activity you enjoy, such as jogging, cycling, swimming, or playing basketball.

2. Warm Up First

   • Do light stretching or jogging for 5-10 minutes to prepare your muscles and prevent injuries.

3. Start Your Workout

   • Engage in at least 30–60 minutes of physical activity, such as running, aerobics, or strength training.

   • Maintain a steady pace and listen to your body’s limits.

4. Stay Hydrated

   • Drink enough water before, during, and after exercising to avoid dehydration.

5. Cool Down and Stretch

   • After finishing your workout, do some light stretching to relax your muscles and prevent soreness.

6. Maintain a Healthy Diet

   • Eat nutritious foods like fruits, vegetables, lean proteins, and whole grains to support your fitness routine.

7. Get Enough Rest

   • Allow your body to recover by getting 7-9 hours of sleep each night.

By following these steps regularly, you can improve your overall health and stay fit. Stay consistent, and enjoy the benefits of an active lifestyle!

How long should a person exercise to maintain fitness?

• 10 minutes

• 20 minutes

• 30–60 minutes

• 90 minutes

• 120 minutes

How to Stay Healthy with Regular Exercise

Purpose:
To maintain good health and fitness through regular physical activity.

Materials Needed:

• Comfortable sportswear

• Proper footwear (running shoes, training shoes, etc.)

• Water bottle

• Timer or fitness tracker (optional)

Steps:

1. Choose Your Exercise

   • Select a sport or physical activity you enjoy, such as jogging, cycling, swimming, or playing basketball.

2. Warm Up First

   • Do light stretching or jogging for 5-10 minutes to prepare your muscles and prevent injuries.

3. Start Your Workout

   • Engage in at least 30–60 minutes of physical activity, such as running, aerobics, or strength training.

   • Maintain a steady pace and listen to your body’s limits.

4. Stay Hydrated

   • Drink enough water before, during, and after exercising to avoid dehydration.

5. Cool Down and Stretch

   • After finishing your workout, do some light stretching to relax your muscles and prevent soreness.

6. Maintain a Healthy Diet

   • Eat nutritious foods like fruits, vegetables, lean proteins, and whole grains to support your fitness routine.

7. Get Enough Rest

   • Allow your body to recover by getting 7-9 hours of sleep each night.

By following these steps regularly, you can improve your overall health and stay fit. Stay consistent, and enjoy the benefits of an active lifestyle!

What is the purpose of a cool-down session after exercise?

• 10 minutesTo warm up the body

• To relax muscles and prevent soreness

• To increase heart rate

• To drink more water

• To stop sweating instantly

How to Stay Healthy with Regular Exercise

Purpose:
To maintain good health and fitness through regular physical activity.

Materials Needed:

• Comfortable sportswear

• Proper footwear (running shoes, training shoes, etc.)

• Water bottle

• Timer or fitness tracker (optional)

Steps:

1. Choose Your Exercise

   • Select a sport or physical activity you enjoy, such as jogging, cycling, swimming, or playing basketball.

2. Warm Up First

   • Do light stretching or jogging for 5-10 minutes to prepare your muscles and prevent injuries.

3. Start Your Workout

   • Engage in at least 30–60 minutes of physical activity, such as running, aerobics, or strength training.

   • Maintain a steady pace and listen to your body’s limits.

4. Stay Hydrated

   • Drink enough water before, during, and after exercising to avoid dehydration.

5. Cool Down and Stretch

   • After finishing your workout, do some light stretching to relax your muscles and prevent soreness.

6. Maintain a Healthy Diet

   • Eat nutritious foods like fruits, vegetables, lean proteins, and whole grains to support your fitness routine.

7. Get Enough Rest

   • Allow your body to recover by getting 7-9 hours of sleep each night.

By following these steps regularly, you can improve your overall health and stay fit. Stay consistent, and enjoy the benefits of an active lifestyle!

Which of the following is NOT recommended for staying healthy?

• Eating nutritious foods

• Getting enough rest

• Avoiding dehydration

• Ignoring body limits during exercise

• Doing warm-ups before a workout

How to Stay Healthy with Regular Exercise

Purpose:
To maintain good health and fitness through regular physical activity.

Materials Needed:

• Comfortable sportswear

• Proper footwear (running shoes, training shoes, etc.)

• Water bottle

• Timer or fitness tracker (optional)

Steps:

1. Choose Your Exercise

   • Select a sport or physical activity you enjoy, such as jogging, cycling, swimming, or playing basketball.

2. Warm Up First

   • Do light stretching or jogging for 5-10 minutes to prepare your muscles and prevent injuries.

3. Start Your Workout

   • Engage in at least 30–60 minutes of physical activity, such as running, aerobics, or strength training.

   • Maintain a steady pace and listen to your body’s limits.

4. Stay Hydrated

   • Drink enough water before, during, and after exercising to avoid dehydration.

5. Cool Down and Stretch

   • After finishing your workout, do some light stretching to relax your muscles and prevent soreness.

6. Maintain a Healthy Diet

   • Eat nutritious foods like fruits, vegetables, lean proteins, and whole grains to support your fitness routine.

7. Get Enough Rest

   • Allow your body to recover by getting 7-9 hours of sleep each night.

By following these steps regularly, you can improve your overall health and stay fit. Stay consistent, and enjoy the benefits of an active lifestyle!

How much sleep is recommended to recover from exercise?

How to Stay Healthy with Regular Exercise

Purpose:
To maintain good health and fitness through regular physical activity.

Materials Needed:

• Comfortable sportswear

• Proper footwear (running shoes, training shoes, etc.)

• Water bottle

• Timer or fitness tracker (optional)

Steps:

1. Choose Your Exercise

   • Select a sport or physical activity you enjoy, such as jogging, cycling, swimming, or playing basketball.

2. Warm Up First

   • Do light stretching or jogging for 5-10 minutes to prepare your muscles and prevent injuries.

3. Start Your Workout

   • Engage in at least 30–60 minutes of physical activity, such as running, aerobics, or strength training.

   • Maintain a steady pace and listen to your body’s limits.

4. Stay Hydrated

   • Drink enough water before, during, and after exercising to avoid dehydration.

5. Cool Down and Stretch

   • After finishing your workout, do some light stretching to relax your muscles and prevent soreness.

6. Maintain a Healthy Diet

   • Eat nutritious foods like fruits, vegetables, lean proteins, and whole grains to support your fitness routine.

7. Get Enough Rest

   • Allow your body to recover by getting 7-9 hours of sleep each night.

By following these steps regularly, you can improve your overall health and stay fit. Stay consistent, and enjoy the benefits of an active lifestyle!

Mention two types of food that support a fitness routine!

How to Stay Healthy with Regular Exercise

Purpose:
To maintain good health and fitness through regular physical activity.

Materials Needed:

• Comfortable sportswear

• Proper footwear (running shoes, training shoes, etc.)

• Water bottle

• Timer or fitness tracker (optional)

Steps:

1. Choose Your Exercise

   • Select a sport or physical activity you enjoy, such as jogging, cycling, swimming, or playing basketball.

2. Warm Up First

   • Do light stretching or jogging for 5-10 minutes to prepare your muscles and prevent injuries.

3. Start Your Workout

   • Engage in at least 30–60 minutes of physical activity, such as running, aerobics, or strength training.

   • Maintain a steady pace and listen to your body’s limits.

4. Stay Hydrated

   • Drink enough water before, during, and after exercising to avoid dehydration.

5. Cool Down and Stretch

   • After finishing your workout, do some light stretching to relax your muscles and prevent soreness.

6. Maintain a Healthy Diet

   • Eat nutritious foods like fruits, vegetables, lean proteins, and whole grains to support your fitness routine.

7. Get Enough Rest

   • Allow your body to recover by getting 7-9 hours of sleep each night.

By following these steps regularly, you can improve your overall health and stay fit. Stay consistent, and enjoy the benefits of an active lifestyle!

What happens if we don’t drink enough water during exercise?