Lee Qin En 10

Lim Qian Xuan 11

Amber ling rui xuan (4)

Amanda Nuralia Binte Noramin (3, Leader)

alyssa tan 18

reeyee lim 12

Mathieu Chng Zhi Xun(25)

Muhammad Dani (34)

Lifestyle?

Physical activity reduces risk of cognitive decline, including dementia. Studies have shown that cognitive decline is almost twice as common among adults who are inactive compared to those who are active.

Regular exercise helps you feel more energised, motivated, and mentally sharp, making it a valuable tool for academic success. Additionally, exercise helps you sleep and feel better, reducing the risk of common cancers (Bladder, kidney, lung, stomach cancer etc), and helping you live longer.

Physical activity helps increase blood flow to all parts of the body, including the brain, delivering more oxygen which is essential for brain function. Resulting in better brain performance.

Exercising and sweating enhances our mental capacity, a part of the brain critical for learning and memory, is highly active during exercise.

There are many physical activities suitable for all ages. For young children, skipping, football, dancing and swimming are fun suitable activities they can engage in. For teenagers (13-19yrs),

Thus, exercising helps to improve cognitive performance and brain health.

Is having breakfast before pe lessons important

It will give us better performance as our stomach is full so we wont think about being hungry so we can focus on what we need to do.

And second it can help with starting our day right as its our first meal of the day and ur mood feels happier when ur stomach is full.

Credited by google

Having breakfast before PE lessons is important because it provides your body with the necessary fuel and energy to perform at your best during physical activity, helping you to stay focused, energised, and potentially improving your performance and mood.

Why Breakfast Before PE Matters:

• Refuels energy stores (mainly glycogen)

• Improves physical performance

• Boosts concentration and reaction time

• Prevents low blood sugar symptoms like shakiness or fatigue

What to Eat Before PE:

You want a meal or snack that includes carbohydrates, some protein, and a little fat—easy to digest and not too heavy.

If you have 1–2 hours before PE:

A more complete breakfast is fine:

• Oatmeal with milk and fruit

• Whole-grain toast with peanut butter and banana

• Greek yogurt with granola and berries

• Smoothie (with fruit, milk/yogurt, maybe oats or nut butter)

Calories: ~300–500 kcal depending on your age, weight, and intensity of exercise.

If you have <1 hour before PE:

Stick to a small snack:

• A banana or apple with a small handful of nuts

• A slice of toast or a granola bar

  • A small yogurt

Calories: ~100–200 kcal — light and easy to digest

Foods to Avoid Right Before PE:

• High-fat foods (can slow digestion and cause cramping)

• High-sugar snacks (may lead to a sugar crash)

• Carbonated drinks or too much caffeine

PROBLEM STATEMENT

Is having breakfast important before PE lessons

1. Energy and performance: A balanced breakfast provides your body with carbohydrates and nutrients that fuel your muscles and brain, helping you perform better physically and mentally.

2. Blood sugar stability: Eating helps maintain stable blood sugar levels, reducing the risk of feeling lightheaded, dizzy, or fatigued during PE.

3. Muscle preservation: Fasting too long before exercise can lead to muscle breakdown, especially if you’re doing intense activity.

Basic cognitive functions are related to attention and memory facilitate learning, and these functions are enhanced by physical activity and higher aerobic fitness. Children who are involved in moderate to vigorous intensity physical activity are benefited the most.

Physical activity also promotes mental health, reduces anxiety and stress thus improving mental health overall and setting a good mental state for learning. This helps students to better focus and remember information better.

Lack of physical activity can also lower one’s immune system, increasing the person’s chance of infection. This will affect one’s studies as he/she will not be able to attend school and miss out on lessons. Thus missing out on important information.

Info from NIH and Google Chrome

Moreover, a good breakfast doesn’t just help your body—it helps your brain, too. It improves mental clarity, alertness, and reaction time, which means you’ll be more focused, make quicker decisions, and stay more coordinated during games and activities. That’s especially helpful in sports where you need to work with a team, keep up with fast-paced movements, or respond to sudden changes. Eating before PE also helps protect your muscles from being broken down for energy; when your body doesn’t have enough fuel from food, it starts to use other resources—like muscle tissue—which can hurt your progress if you’re trying to build strength or improve fitness over time. Plus, by starting your day with something nutritious, you’re less likely to feel starving later and overeat unhealthy foods to make up for it, helping to regulate your appetite and support your overall health. Finally, breakfast can have a big impact on your mood and motivation—when you’re not hungry and your body is energized, you’re more likely to feel positive, confident, and excited to take part in physical activity, which can make PE more fun and rewarding in the long run.

In addition to fueling your muscles, breakfast also powers your brain. It helps improve mental sharpness, concentration, and reaction time, allowing you to think faster, stay more focused, and coordinate your movements more effectively during games or drills. This is particularly valuable in team sports or skill-based activities where timing, decision-making, and awareness are essential. Breakfast also helps stabilize your blood sugar levels, preventing the sudden crashes that can cause irritability, shakiness, or difficulty concentrating—all of which can affect both your performance and your experience during PE. Eating beforehand also helps protect your muscles from being broken down for energy, a common issue when exercising on an empty stomach, which can ultimately slow down your physical progress and recovery.

Beyond the immediate physical and mental benefits, having breakfast can help regulate your appetite for the rest of the day. When you skip breakfast, your body tends to compensate later by craving more food, often leading to overeating or making less healthy food choices. Starting your day with a nutritious meal helps you feel more in control of your hunger and supports long-term healthy habits. Lastly, breakfast has a positive effect on your overall mood and motivation. When your body is nourished and your brain is energized, you’re more likely to feel upbeat, confident, and motivated to participate—making PE not just easier, but actually more enjoyable and rewarding. So, whether you’re training hard, playing for fun, or just trying to feel your best, eating breakfast before PE gives you a serious advantage in every way.

Low blood sugar from skipping breakfast can affect concentration and coordination, making it harder to stay focused and react quickly during activities.

Provides essential nutrients: Breakfast is an opportunity to consume a variety of nutrients from healthy foods like dairy grains, and fruits, contributing to overall health.

Supports weight management: Eating breakfast may help regulate appetite hormone levels, and calorie intake throughout the day, potentially aiding in weight management.

Overall eating breakfast is important for our health

https://www.cdc.gov/physical-activity-basics/benefits/index.html#:~:text=Some%20benefits%20of%20physical%20activity,and%20help%20you%20sleep%20better.

• This shows that some benefits of physical activity for brain health happen right after a session of moderate-to-vigorous physical activity. Benefits include improved thinking or cognition for children 6 to 13 and reduced short-term feelings of anxiety for adults. Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better.

https://www.weforum.org/stories/2021/01/exercise-physical-activity-cognitive-ability-walking-brain-function-concentration/

• Research shows that acute bouts of physical activity (such as walking or running during break) have a positive effect on concentration in young people. This effect has been shown after various forms of physical activity including walking, running and team games (such as football and basketball). But this effect tends to only last for around one hour, so regular opportunities to be active across the school day are important.

  Another really interesting discovery is that young people with higher levels of fitness demonstrate superior concentration, when compared with less fit children.

• For example, young people who have higher cardiorespiratory fitness display better concentration than those who are less fit. So based on current evidence, regular physical activity appears to be very important for improving concentration in children.

  Although there’s less evidence in adults, research does still show that acute bouts of physical activity, such as a 20 minute walk or jog, enhance concentration for up to one hour afterwards. Studies have also shown that having people take breaks for physical activity during the work day improves self-reported concentration and mood – both of which could improve productivity. Physical activity and higher levels of physical fitness have even been shown to benefit many parts of brain function – including concentration – in people aged 65 and over.

• We have less information though about the mechanisms that explain why physical activity improves our concentration. We think that it could be caused by certain psychological mechanisms – such as feeling more alert and having better mood following physical activity – that improve concentration. Increased blood flow to the brain and changes in the parts of the brain that are activated during and after exercise have also been suggested.

• Exercise has brain benefits too. Many studies have suggested that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don't. One finding is that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions.

  Exercise can also boost memory and thinking indirectly by improving mood and sleep, and by reducing stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment.

• WHICH EXERCISE IS THE BEST FOR THE BRAIN?

  A study published in the Journal of the American Geriatrics Society found that tai chi may enhance cognitive function in older adults, especially in executive function, which manages cognitive processes such as planning, working memory, attention, problem solving, and verbal reasoning. That may be because tai chi, a martial art that involves slow, focused movements, requires learning and memorizing new skills and movement patterns.

• How to maximize the brain benefits of exercise

  Dr. McGinnis recommends establishing exercise as a habit, almost like taking a prescription medication. Aim for a goal of exercising at a moderate intensity — such as brisk walking — for 150 minutes per week. Start with a few minutes a day and increase the amount by five or 10 minutes every week until you reach your goal.

  And since several studies have shown that it takes about six months to start reaping the cognitive benefits of exercise, he reminds you to be patient as you look for the first results — and to continue exercising for life.

  For additional advice and tips to help you get the most from your workouts, read the Workout Workbook, a Special Health Report from Harvard Medical School.

What we learnt:Eating breakfast before PE matters because it replenishes your body’s glycogen and blood sugar after an overnight fast, giving you more energy, endurance, and strength during class, especially for longer or higher‑intensity sessions  . It also helps stabilize mood and alertness, reducing fatigue, dizziness, and poor concentration on the field. We also learnt the types of energy our body gives out and a good breakfast to have before pe.

The presentation should have this structure, minimally:

- Introduction (name & class)

- Chosen problem statement

- Learnings/research and reflections from each ILD session

Group 2 - Ashlynn, Reeyee, Alyssa

Group 3 - Amanda, Amber, Yuying

Group 5 - Lyann, Claire, Charmaine

Group 8- Belden, Dani and Mathieu

Group 9 - Brayden, Xue Zhi, Yi Fan