LSC: Exercise, Rest and Hygiene Senior One

Exercise, Rest and Hygiene

Introduction

In this chapter you are expected to articulate the relevance of exercise, rest and hygiene to inspire individuals to leave a healthy lifestyle. More information is given relating to the ways in which one can exercise, rest and live hygienically.

What is exercise?

What happens inside you when you run, swim, dance, play football, or enjoy some other form of exercise?

As the muscles in your arms, shoulders or legs alternately contract and relax, they use energy. Your heart beats faster, you breathe more rapidly and deeply. The blood flow increases, body temperature rises and you begin to sweat.

Types of exercises

Different exercises have different benefits to the body. For this reason, they are categorized according to the physical fitness component they will improve.

Exercises are classified into two types: aerobic and anaerobic.

i) Aerobic exercises

These are nonstop, repetitive, strenuous physical activities that are performed in the presence of oxygen throughout the exercises. Aerobic exercises usually improve muscular and cardio-respiratory endurance.

ii) Anaerobic exercises

These are intense physical activities that last only from a few seconds to a few minutes, during which muscles use up more oxygen than the blood can supply.

Anaerobic exercises usually improve the flexibility, strength and sometimes speed at which the muscles work.

Myths and facts about exercise

What is sleep?

Rest is best acquired when one sleeps. Sleep is the deep relaxation of the body and mind during which the eyes are closed and there is little conscious thought or movement.

As you sleep, your body and brain undergo changes that make up a sleep cycle. The sleep cycle involves light sleep, deep sleep and dreaming. The first stage consists of a gradual period of falling asleep. During stages two and three, your sleep becomes deeper making your muscles more relaxed.

These stages of deep sleep help restore the body and renew its energy.

Note: People who exercise regularly spend more time in the 2nd and 3rd stages than people who do not exercise.

Take Home Activity

In groups of five, discuss and draw up an exercise routine for a week, putting into consideration the need for rest.

Benefits of Engaging in Physical Exercises and Resting

Rest is the state of putting the body out of regular actions that stress the muscles. There is a body energy reserve that continues to reduce when we are doing work. You therefore need to rest to allow the body to mobilize the energy fuels into the stores to enable you continue with work. There are different forms of rest which include: sitting, lying or

sleeping. It is therefore important to have rests between any forms of activity. That is why there are breaks with your study timetable as well as during a sports game such as netball, basketball, football etc. It is also the reason why people go to sleep after a day’s set of activities.

At times, during rest we can engage in some light activities that require less energy such as eating, watching a film and watching other people play.

Personal Hygiene

The human body is made up of many parts. Some of the parts remove wastes from the body. It is therefore important to keep them clean. The clothes you wear must also be clean. The care you give to your body and clothing is known as personal hygiene.

A person who takes care of himself/herself is always confident, cheerful and active. In order to keep high standards of hygiene, it is good to have a daily and a weekly routine of personal hygiene. Different body parts need different types of care. Each body part should be given the care it requires.

Caring for the Teeth

You have learnt how to take care of the face. It is also very important to learn how to clean your mouth and the teeth. The teeth are used for grinding and breaking food into small particles for easy swallowing. Food left on the surface and in-between the teeth leads to problems. If it is not removed, it can lead to tooth decay. It is good to brush the teeth every morning and after every meal and before going to bed at night.

Cleaning of the teeth includes:

i) using a toothbrush, tongue crapper or tooth stick to remove all the dirt from the tongue.

ii) using toothpaste.

iii) using local materials such as charcoal and salt.

iv) rinsing the mouth with clean water.

Note:

Never use sharp or dirty objects to remove food particles between the teeth because they can damage the gum.

Caring for Hair

Hair appears beautiful when kept clean and healthy

Note: Ensure that you come with the different materials that you use to  keep your hair clean and neat, or you can use a video to record the steps you follow while cleaning your hair.

You can keep your hair clean and neat at all times by washing, drying, oiling and combing. This keeps away dandruff and lice. It is dangerous to share combs, brushes and towels. Sharing these items may lead to the spread of diseases like ringworm and parasites like head lice.

It is important to trim hair in order to remove dead ends, keep it in shape and manageable. It is not advisable to shave off the hair completely. This exposes the scalp to direct sun rays.

Regardless of the hair style, hair must always be neat

Caring for the Hands and Nails

Hands are essential parts of the body. They too must be kept clean. Hands are often in contact with food and dirt. Long fingernails hide dirt and germs and need to be properly washed. Washing hands is a good practice as it protects us from germs.

Remember

Hands touch so many things both clean and dirty. Wash them using soap and water to keep them clean. Do not forget to wash the inner parts if you have long nails.

The 7 steps of washing hands include:

Hand washing

• is highly effective in reducing the spread of germs.
• must be done regularly and correctly.

Note: Nail biting is bad. It causes disease. You should avoid it.

Caring for the Feet

The feet, just like the other body parts, need good care especially during hot weather. The feet must be kept clean and dry. Dirty and damp feet encourage the growth of fungus called foot rot between the toes. These lead to unpleasant smell and pain. Proper care of your feet will improve your general appearance.

Ensure that you:

i) wash the feet especially between the toes.

ii) dry the feet properly.

iii) trim toe nails.

iv) air the feet frequently.

v) put on open shoes in the hot season.

vi) avoid damp stockings.

vii) wear comfortable shoes.

viii) avoid tight and high-heeled shoes.

Caring for the Body

We should all endeavour to have clean bodies by bathing properly and daily.

Some learners were asked why they bath and they gave the following responses:

i) My mother told me to.

ii) To feel good.

iii) To keep clean.

iv) To avoid bad smell.

v) To avoid punishments.

What do you think about the above responses? Which ones are not the best when caring for the body?

We need the following materials when bathing:

• clean water
• soap
• herbs provided by nature
• bath wash
• sponge