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This video highlights the importance of rest, exercise, and nutrition in maintaining a balanced and healthy lifestyle.

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Let's test your understanding of the video! Answer the questions below to see how well you remember the key points on staying healthy!

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Watch the video carefully.It will pause three times for questions. 
Answer before continuing.

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This concept map connects all the key elements of a healthy lifestyle.

Take a look to see how rest, exercise, and nutrition work together!

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Read the rules and examples, then Use 'should' or 'shouldn't' to write a sentence in the comments.

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Interactive Exercise: Test Your Knowledge!

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Interactive Exercise: Test Your Knowledge!

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Test your skills and see how well you know the rules!

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Complete the sentences with 'should' or 'shouldn't' to give advice about healthy habits.

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Learn and memorize fruit and vegetable names to grow your English vocabulary!

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[NEW] Fruits & Vegetables (v2) - Kids vocabulary -Learn English for kids - English educational video

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Can you guess the name of the food? Take the challenge and test your knowledge!

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Guess the food using the hints. Choose one letter at a time!

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This image shows the ideal food distribution: 50% fruits and vegetables, 25% protein, 25% grains, and plenty of water for a balanced diet.

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Sort healthy and unhealthy foods on LearningApps to Test your knowledge.

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Drag and drop the foods into the correct category.

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Remember to shower, brush your teeth, and wash your hands to stay clean and healthy!

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Follow these steps to wash your hands properly and stay healthy!

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Read this bedtimes story and share in comments: Can Mud be our friend ?

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It’s a big messy mess when you have a friend like MUD!

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What is the bee's favorite activity?

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Exercise regularly, keep healthy! - Ask Coley - Health Tips for Kids | Educational Videos by Mocomi

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What’s your favorite sport and why? Share in comments!

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Can you identify these sports ❓

Take the quiz and test your knowledge!

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Look at the pictures and match each sport with its correct name.

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🏋️‍♂️ The Importance of Physical Activity

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🏋️‍♂️ The Importance of Physical Activity

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This video explains that staying physically active is essential for a healthy life. From improving mental health to boosting energy levels So watch and discover the key benefits of movement!

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The importance of being physically active - Smartkids

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 Why Do We Sleep💤?  The Science Behind Rest 

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 Why Do We Sleep💤?  The Science Behind Rest 

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Discover the science behind sleep and why it's essential for our health and well-being.

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A good night's sleep is key to staying healthy, energized, and focused!

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Follow these tips for a healthy sleep and wake up feeling refreshed and energized!

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📚 Enjoy Reading Before Bed: A Great Way to Unwind

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📚 Enjoy Reading Before Bed: A Great Way to Unwind

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Explore the wonderful stories on Storyberries and enjoy a peaceful bedtime reading experience!

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Storyberries - Fairy Tales, Bedtime Stories and Kids Poems!

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Read the BIGGEST collection of free fairy tales, bedtime stories, nursery rhymes, poems for kids, and short stories for kids. Free kids books and baby books online!

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🧩 Enjoy Uncovering the Puzzle to Discover Healthy Life Habits

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Task 5: Reveal the Healthy Habits Puzzle 🧩

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There is a hidden image. To reveal it, select the correct habits that belong to each group: Nutrition, Physical Activity, and Rest & Hydration.
Each correct answer will uncover a part of the image!

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Match different foods to their food groups and learn how to create a balanced, healthy plate.

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Play the free MyPlate Match Game that promotes healthy eating for children + families.

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Match each country with its traditional food! Play with friends or challenge the computer to see who can make the most correct matches!

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Look at the world map. Click and match the country to its famous food. 
💡 Use the hints to help you!

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Engage in fun and educational games designed to teach us about health, nutrition, and well-being.

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MyPlate Tips on Alexa

Get MyPlate nutrition information straight to your home on your Amazon Alexa smart speaker, or on your phone or tablet via the free Amazon Alexa app. For more information, visit our MyPlate Alexa page.

Below are some of the many tips available for parents and caregivers on what and how to feed your kids. And just like the MyPlate.gov website and MyPlate tools, all of the information provided by MyPlate on Alexa is based on the Dietary Guidelines for Americans, 2020-2025.

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MyPlate has information and materials for kids/ children. Get kids started on a healthy eating adventure with these games and activities! Teach them about MyPlate and the 5 food groups to set them on a path towards a healthy future.

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Discover easy and nutritious snack ideas for kids, perfect for school lunchboxes.

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Happy Kids Kitchen by Heather Wish Staller

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Homemade School Snacks (Nut-free and Nutritious)

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For toddlers to big kids, nutritious and nut-free Homemade school snacks like healthy muffins, cookies, bars, and no-bake treats.

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Visit this site to Learn simple, beginner-friendly exercises to improve fitness at home with minimal equipment.

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You can exercise at home without any equipment by practicing yoga poses and strength training exercises that use your body weight for resistance.

If the idea of a home workout makes you yawn, think again!

When executed correctly, using just your body weight can give you a run for your money.

So, whether the gym isn't your thing or you're short on time, clear out a space in the living room and prepare to sweat.

The 30 bodyweight moves we've detailed below can be scaled for beginner, intermediate, and advanced exercisers, so start where you feel ready and progress from there.

Our 10 picks for beginner bodyweight exercises will provide a full-body workout.

Complete 2 sets of 10 to 15 reps of each exercise, with 30 seconds to 1 minute of rest between each move.

This circuit should take about 15-20 minutes - a great beginner routine.

Bridge

Activate your core and posterior chain (a fancy term for the backside of your body) with a bridge. This is a great exercise to use as a warmup.

Directions:

Chair squat

Squat to strengthen your legs and core, which will make everyday movements easier. Starting with a chair underneath you will help you master proper form.

Directions:

Knee pushup

A beginner-style pushup, this move will help you build strength before attempting a standard pushup.

Directions:

Stationary lunge

Hit your quads, hamstrings, and glutes with a stationary lunge.

Directions:

Plank to Downward Dog

This move will test your upper body, especially your shoulders. Who says you need weights for a shoulder workout?

Directions:

Straight-leg donkey kick

Build those glutes with donkey kicks.

Directions:

1. Get on all fours, with your hands aligned with your shoulders and your knees aligned with your hips.

2. Keeping your back straight, push your right foot out to the imaginary wall behind you while keeping your leg straight.

3. Your foot should remain flexed (toes pointing down to the floor) throughout. Take care to keep your hips square to the ground. Squeeze your buttocks at the top.

4. Return to the starting position. Repeat for the desired number of reps. Repeat on the other leg.

Bird Dog

A full-body move that requires balance and stability, the Bird Dog pose is easily scalable to your ability level. Start with this version if you're a beginner.

Directions:

Forearm plank

A full-body exercise that requires strength and balance, planks put the core into overdrive.

Directions:

1. Assume a plank position on your forearms. Your body should form a straight line from head to feet.

2. Ensure your lower back and hips don't sag. Hold the position for 30 seconds to 1 minute.

Side-lying hip abduction

You may not think about strengthening your hip muscles until they start to bother you, but please reconsider!

This is especially the case if you sit all day. Counteracting that with hip-targeting movements will be very beneficial.

Directions:

Bicycle crunch

Although you'll work your core with almost all of these strength exercises, a targeted ab move doesn't hurt.

Directions:

1. Lie on your back and bring your legs to a tabletop position. Bend your elbows, and put your hands behind your head.

2. Crunch up and bring your right elbow to your left knee, straightening your right leg.

3. Release the crunch slightly. Bend your right leg and straighten your left leg, then bring your left elbow to your right knee.

4. Repeat for the desired number of reps.

If you've mastered the beginner routine, you're ready to take on these intermediate moves.

Complete 2 sets of 10 to 15 reps of each exercise below, then move on to the next after 1 minute of rest.

An alternative, more advanced approach is to complete timed rounds. For instance, complete 1 minute of each exercise and repeat the circuit twice.

Compete against yourself to get just 1 or 2 more reps each time you complete the routine.

Single-leg bridge

Any time you take an exercise to a single leg, you'll automatically make it harder.

Here, follow the steps for a bridge, but lift one foot off the ground while keeping your leg bent for an intermediate challenge.

Complete the same number of reps on each side.

Squat

Taking out the chair allows you to master the form of a regular bodyweight squat.

The same motion is still applicable here, though. Imagine you're sitting down in a chair by hinging at the hips and pushing your bottom back.

Pushup

A standard pushup is the more challenging version of a knee pushup. Assume a high plank position and complete the pushup in the same way, allowing your elbows to flare out at a 45-degree angle.

Walking lunge

By traveling instead of staying stationary in a lunge, you'll add aspects of stability, mobility, and balance.

Start with your feet together and step forward, lunging with your right leg. Stand up, then repeat with your left leg.

Pike pushups

Adding a pushup to your pike will target those shoulders even more. The movement here is all in the arms, so keep the rest of your body stable.

To perform, assume a pike position and bend at the elbows - allowing them to flare out to the sides - directing the top of your head toward the ground.

Get-up squat

Get-up squats are great for time under tension, or keeping your legs and glutes under continuous work, which adds to the burn.

Directions:

1. Drop down into a squat position. You won't stand at all during this move.

2. Drop your knees down to the ground one at a time so you're kneeling.

3. Step your feet back to the ground one at a time, maintaining that squat position.

4. Repeat as quickly as you can while maintaining good form.

Superman

Work your lower back - and the whole backside of your body - with a superman. Go as slowly as you can here to really reap the benefits of this move.

Directions:

Plank with alternating leg lift

Adding a leg lift to a regular plank makes you unstable, requiring your core to work in overdrive and your three limbs to support more weight.

Lift one leg up, hold for 5 seconds, and return it to the ground. Repeat with the other leg.

Kneeling side plank with hip abduction

Holding your body up with your knee and your extended arm during a hip abduction makes this move an upper body exercise, too. Plus, it recruits the core even more.

To perform, assume a kneeling side plank, then lift the free leg up, pause, and lower it back down. Repeat on both sides.

Dead bug

Activate those deep core muscles with a dead bug.

Directions:

When the intermediate routine becomes a breeze, take a stab at these advanced moves.

Bridge with leg extended

Lifting the foot then extending the leg straight out will make a single-leg bridge even more difficult.

Keep your foot flexed throughout the movement. Complete the same number of reps on both legs.

Overhead squat

Extending your arms overhead will challenge your mobility and range of motion in your upper body, as well as give your lower body the benefits of a squat.

To perform, complete a squat with your arms extended overhead throughout.

One-legged pushup

Lifting one leg will again put more weight into your other three limbs, thus creating more of a challenge.

To get it done, assume a pushup position and lift one leg off the ground, then complete the pushup.

Jumping lunges

Jumping exercises - often known as plyometrics - require you to give it your max effort for a short interval of time.

Because of the power and strength they require, you'll feel the burn quickly.

Add a jump to your lunge, really exploding up in each rep, to challenge yourself.

Elevated pike pushups

Elevating your feet in a pike pushup will make this version the hardest.

Put your feet on an elevated surface, like a bench or a step, and complete an elevated pike pushup.

The higher the surface, the more challenging it will be.

Get-up squat with jump

Instead of stepping your feet back up from kneeling, jump them. You'll need lots of power and strength for this move.

Advanced Bird Dog

Get into a high plank position, then complete a Bird Dog, lifting one arm and the opposite leg simultaneously.

As with all advanced exercises, maintaining a straight spine is key here.

One-leg or one-arm plank

Lifting one arm or one leg - and holding it there - will take a plank up a notch. Hold for as many seconds as you can, then switch sides.

One leg will be more challenging than one arm, so choose the right version for you.

Side plank with hip abduction

Plank off your foot instead of your knee for a full-body challenge in this hip abduction.

To perform, assume a side plank, then perform a leg lift. Repeat on both sides.

Hollow hold to jackknife

This move requires you to contract your abs throughout.

Directions:

Bodyweight exercises will make your at-home workout challenging no matter your fitness level. Start with our beginner routine, and in just a matter of months, you could be well on your way to mastering the advanced routine. Earn that sweat equity today!

Nicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. When she's not working out with her husband or chasing around her young daughter, she's watching crime TV shows or making sourdough bread from scratch. Find her on Instagram for fitness tidbits, #momlife and more.

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The Ultimate Home Workout for Each Fitness Level

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If the idea of an at-home workout makes you yawn, think again! When executed correctly, using just your body weight can give you a run for your money. So, whether the gym isn't your thing or you're short on time, clear out a space in the living room and prepare to sweat.