Childrens Illustrated Encyclopedia

249

Digestion

Heart and blood

Sports

Find out more

health and fitness

Mental fitneSS

it is important to keep your brain fit

as well as your body. a healthy diet,

regular sleep, and plenty of exercise

to make sure that the blood delivers

nutrients and oxygen to the brain

will keep your brain in good physical

condition. Doing crosswords and

puzzles that make you think, such as

chess, are enjoyable ways to make

sure you stay mentally alert.

cycling

cycling is an enjoyable way to exercise, as it takes place

in the fresh air and can easily be fitted into your daily

routine—if you cycle to school, for example. cycling

can be as vigorous or as gentle as you like,

builds stamina, strengthens leg muscles, and

improves the oxygen flow to heart and brain.

it can be done safely by all age groups.

exerciSe rOUtineS

regular exercise improves blood

circulation, makes the heart and lungs

work well, keeps muscles strong and toned,

and keeps joints supple. it is good for the brain as

well as the body, and makes us feel happy and alert.

With all exercise routines, you need to do a warm-up

sequence before you start and a cool-down sequence at the

end to prevent strain on muscles.

fitneSS anD fUn

Make sure you choose an

exercise that you enjoy

doing. the more fun you

have, the more you will

exercise and the healthier

you will feel. there are many types of

exercise to choose from that are both

fun and can improve strength, stamina,

and mobility. trampolining, football,

tennis, badminton, all types of dancing,

gymnastics, swimming, or running are

all good choices.

pOStUre

good posture is part of being fit and

well. Standing up straight, but relaxed,

with your weight balanced on both feet

encourages good circulation and

prevents back strain. Sitting in a

slumped position strains your back,

shoulders, neck, and chest, and

inhibits your breathing.

HealtHy eating

food is the fuel that gives us energy day

after day. it also provides us with all the

materials our bodies need for growing

and for repairing themselves, and the

vitamins we need to maintain

strong and healthy immune

systems that fight off

illnesses. One-third of our

daily diet should be fresh

fruit and vegetables.

Avocados contain the

vitamins E and B6,

and the mineral

potassium.

Garlic improves

blood circulation.

Fennel helps

the kidneys

function well.

Zucchini are rich

in folic acid and

potassium.

Always wear a

safety helmet.

Keep your

bicycle oiled

and serviced.

Red peppers are an excellent

source of vitamin A.

Keep knees

slightly bent.

Pressure on

the chest

prevents

proper

breathing.

Stretching

exercises keep

you supple.

Globe artichokes are

good for the liver.

Use the ball

of the foot on

the pedals.

Stand comfortably

straight, not rigidly.

Onions help lower

fat levels in blood.

Strain on

neck and

back.

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