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 benefits. 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 benefits 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.