Getting Enough Rest and Exercise

Getting enough rest and exercise is another important part of a healthy lifestyle. Resting after working or playing helps tired muscles recover. Rest also can help relieve stress. Sleep is a special kind of rest. During sleep your breathing, heartbeat, and some other body processes slow down. Then more energy is available to build or repair body cells. You should get 9 or 10 hours of sleep each night.

Regular exercise benefits your body in many ways. For example, exercise can help you keep a healthy body weight. Exercise helps keep arteries clear of fatty substances. Exercise makes muscles flexible. Exercise also strengthens muscles, including the heart muscle, diaphragm, and muscles between the ribs.

A stronger heart muscle can pump more blood with beat. A stronger diaphragm and rib muscles make it possible for your chest cavity to expand more as you inhale. That means you can take in more air with each breath. The result is that your body cells get the oxygen they need with less effort by your heart and lungs.

Sports like soccer and basketball are good for your whole body, including your heart and lungs. But you don't have to play sports to be healthy.

You don't have to do exercises that you think are boring. Riding a bike, skating, jogging, swimming, and jumping rope are all good exercises. Walking, dancing, and skiing are also good for you. Try to do some vigorous activity every day.

Before you exercise, warm up. Get your muscles ready for vigorous activity by doing slow, gentle stretches or by walking or jogging slowly for a few minutes. After you exercise, cool down the same way. That will loosen up tight muscles and help to prevent soreness.