Physical Health and Wellbeing

What is Health and Wellbeing?

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How to Maintain Physical Health

1. Precautions Against Illness:

• Get vaccinated to protect against diseases.
• Lead a healthy lifestyle to boost your immune system.

2. Balanced Diet:

• Eat a variety of foods to get all the nutrients your body needs.
• Avoid nutrient deficiencies by eating fruits, vegetables, proteins, and whole grains.

3. Enough Sleep:

• Teens need 9 hours of sleep per night.
• Sleep helps with brain function, growth, and overall health.
• Tips for better sleep:
• Use a comfortable mattress and pillow.
• Keep your room cool and dark.
• Avoid screens an hour before bed.

4. Regular Exercise:

• Aim for 60 minutes of physical activity daily.
• Benefits include:
• Reducing stress.
• Keeping your brain active.
• Maintaining a healthy weight and strong muscles.

5. Leisure and Relaxation:

• Take time to relax with friends, family, or hobbies.
• Benefits:
• Reduces stress and anxiety.
• Boosts self-esteem.

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Personal Hygiene: A Key to Good Health

Maintaining good personal hygiene is essential for staying healthy, feeling confident, and preventing the spread of illness.

Hand Hygiene

• Wash your hands frequently, especially:

• Before eating.

• After using the toilet.

• After sneezing, coughing, or touching pets.

  

• Use warm, soapy water and wash for at least 20 seconds.

• Dry your hands thoroughly to prevent bacteria from lingering on damp skin.

Daily Body Care

• Bathing/Showering:
  • Shower or bathe daily, especially after exercising or sweating.
  • Use warm water, soap, and a washcloth or sponge to clean your skin properly.
  • Focus on areas prone to sweat, like armpits, feet, and groin.
  • Hair Care:
  • Wash your hair at least once a week, or more often if it gets oily or sweaty.
  • Use shampoo and conditioner suited to your hair type to keep it healthy and clean.

Clothing Hygiene

• Change your underwear and socks daily to prevent odour and bacterial buildup.
• Wear clean clothes that are suited to the activity you're doing (e.g., fresh workout clothes for exercise).
• Launder clothes regularly, especially those worn during exercise.

Oral Hygiene

• Brush your teeth twice a day (morning and before bed) with fluoride toothpaste.
• Use dental floss or interdental brushes to clean between teeth and remove plaque.
• Visit your dentist twice a year for regular check-ups.
• Avoid sugary snacks and drinks that can cause tooth decay.

Skin Care

• Protect Your Skin:

• Wear sunscreen (SPF 30 or higher) every day to protect against harmful UV rays.

• Reapply sunscreen every two hours when outdoors, especially in summer.

• Wear a hat and sunglasses to shield your face and eyes from the sun.

  

• Prevent Skin Issues:

  • Avoid touching your face to prevent transferring bacteria to your skin.
  • Treat acne or skin problems with appropriate products or seek advice from a healthcare provider.

Foot Hygiene

• Wash your feet daily with soap and water, especially between the toes.
• Dry your feet thoroughly to prevent fungal infections like athlete's foot.
• Wear breathable socks and shoes to keep feet fresh and odour-free.

Dealing with Body Odour

• Use a deodorant or antiperspirant daily to stay fresh and confident.
• Ensure proper hygiene in areas that sweat heavily, like underarms.

Menstrual Hygiene

• Change sanitary products (pads, tampons, or menstrual cups) regularly during your period.
• Wash the genital area with warm water and mild soap during menstruation.
• Dispose of sanitary products safely and hygienically.

General Tips

• Keep nails trimmed and clean to avoid dirt and bacteria build-up.
• Avoid sharing personal items like towels, razors, or toothbrushes to prevent the spread of infections.
• Always wear clean shoes or slippers when using shared spaces like gyms or pools to prevent fungal infections.

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Importance of Exercise

• Exercise supports:
• Heart and lung health.
• Weight management.
• Confidence and teamwork (when part of a team).