Section 12-1 Your Health and Wellness 301
Copyright Goodheart-Willcox Co., Inc.
leisure is the reduction of stress.
Leisure activities help keep the
body, mind, and spirit ready to
fi ght any challenging forces you
might face.
Many busy people fail to plan
for leisure. Some think it is selfi sh
to claim time for themselves when
they could be doing something more
important. This is a mistake. The
ability to be productive requires
you to fi rst care for yourself.
Leisure can be used to do
anything you like as long as it is
not a responsibility. Some teens
may choose to watch a favorite TV
show or read. Others might use
their leisure time for skateboarding
or bicycling. You may spend your
leisure time alone or with others.
Many families use their leisure
time to enjoy recreational activities
together. See 12-1.
Th e Importance
of Sleep
Teenagers and adults often fall into the trap of not getting enough
sleep. You need to fi nd time to sleep, even if it means cutting down on
your activities. People who lack sleep may become irritable or show a
decline in muscle coordination. The quality of their work usually
suffers, too.
The amount of sleep a person needs is an individual matter. Some
people get by with six hours a night. Others need nine or ten hours. Most
people feel best when they sleep seven to eight hours a night.
Insomnia is the inability to get the amount of sleep you need when
you need it. Taking sleeping pills is a poor solution to the problem. Most
sleeping pills become ineffective after a few weeks of use, and they can be
addictive. If you have trouble sleeping, try the following suggestions listed.
•
Make physical activity a part of your daily routine. It can help you
sleep deeper and longer.
•
Establish regular times for going to bed and waking up. You can
program yourself into a sleeping schedule.
•
Form a habit of doing a relaxing activity just before bedtime. Read,
listen to soft music, or take a hot bath.
Healthy Living
Physical Activity
Guidelines for Americans
The Department of Health and Human
Services provides guidance on the types and
amounts of physical activity that provide health benefi ts. Consider
the following guidelines when planning for physical activity:
•
Children and adolescents (ages 6–17) should do 1 hour or
more of physical activity every day. Most of the 1 hour or
more a day should be either moderate- or vigorous-intensity
aerobic physical activity.
•
Children and adolescents should do vigorous-intensity
activity at least 3 days per week. They should also do
muscle-strengthening and bone-strengthening activity
at least 3 days per week.
•
Adults should do 2 hours and 30 minutes a week of
moderate-intensity or 1 hour and 15 minutes a week of
vigorous-intensity aerobic physical activity. Additional
health benefi ts are provided by increasing to 5 hours a
week of moderate-intensity aerobic physical activity or
2 hours and 30 minutes a week of vigorous-intensity
physical activity.
•
Adults should also do muscle-strengthening activities
involving all major muscle groups on 2 or more days
per week.
Living Living
Green Green
If you enjoy being outdoors,
gardening is a good way
to spend leisure time. Try
planting fruits, vegetables, or
herbs. Use a rain barrel to
collect water for your plants.