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Quarter plate of wholegrains

benefit: keeps you full for longer -> less likely to overeat

Quarter plate of proteins

benefit: repair body tissues, regulate bodily functions

Half plate of fruits and vegetables

benefit: protect against diseases

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Importance of sleep

Learning: consolidate memory

Brain: development in part of brain used for memory

Mental well-being: mood regulation

Health: boost immune system, restore and replenish energy

Effects of sleep deprivation

Mental health conditions: depression, anxiety, bipolar disorder

Compromised immune function

Tips for good sleep

Avoid using electronic devices at least 30 minutes before bedtime

Stick to a consistent bedtime routine

Stay away from caffeine at night

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150 to 300 minutes of moderate-intensity aerobic physical activity per week

National Steps Challenge: 10,000 steps a day

Benefits of exercise

Strengthen bones, muscles and joints

Reduce risk of cardiovascular disease, diabetes

Reduce stress and anxiety -> better mental wellbeing

High-Intensity Interval Training (HIIT)

Cardio exercise done in short, intense bursts that aims to maximise athletic performance under conditions where the muscles are deprived of oxygen

Benefits: burns fat, increased VO2max (better endurance in aerobic exercises)

Done in circuits: 30 seconds to 1 minute of exercise, then short break, then continue

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Causes: Global warming

Increase in greenhouse gases, eg carbon dioxide in the atmosphere

Less heat escapes into outer space

More heat trapped in the earth's atmosphere

Increase in global temperatures

Example: Singapore, April 2024

Inter-monsoon season and El Nino effect

High temperatures, coupled with high relative humidity, made local temperature feel as warm as 40 degrees Celsius

Adaptation: Heat Stress Advisory by National Environmental Agency (NEA)

Advisory for prolonged outdoor activities under the sun

Eg when there is high heat stress where the Wet-Bulb Globe Temperature (WBGT) is greater than or equal to 33 degrees Celsius, minimise outdoor activities and stay under shade where possible

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Air pollution

Cause: Burning vegetation produces carbon dioxide and other air pollutants

Cause: Industrial and motor emissions give out nitrogen oxides, carbon monoxide and other pollutants

Effect: Respiratory infections, heart diseases and lung cancer

Solution: Electric vehicles (fewer emissions)

Water pollution

Cause: Oil spills, improper waste disposal

Effect: Water contamination -> reduced water quality -> unsafe for human consumption

Solution: Clean-up programmes

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Types of games:

Traditional games: hopscotch, country erasers, five stones

Modern physical (contact) games: ice-and-water, catching / tag

Online (virtual) games

Children and play

Sufficient time to play when in pre-school: a lot of spare time, no troubles and worries

Insufficient time in formal education (primary school onwards): high workload, many roles and responsibilites, games viewed as 'childish'

Play allows for children to interact with others, relieve stress, builds confidence

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Children's participation

Should be voluntary, not through force by parents

Competition provides a platform for children to display their skills and compare to others

Parents should be supportive of their children's interest and respect their decisions, by providing the necessary support to them before, during and after the competition

Winners and losers

Winners should be humble and not show off their achievements as it may make them come across as arrogant or prideful

Losers should persevere and not let their failure demotivate them