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

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

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

  
  

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

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

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

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