Back to school

It’s already September and most of students back to school after the summer.

How to prepare to school?

Here you can find some simply tips:

1. Dream & Sleep

Remember about rest and adequate hours of sleep.

Recommended amount of sleep in different ages of group:

3 to 5 years     10 to 13 hours

6 to 13 years   9 to 11 hours

14 to 17 years 8 to 10 hours

Adults             7 to 9 hours

2. Breakfast at home, good marks at school

What does the breakfast mean?

It's a meal that will keep you focused, you'll have the energy to do science and sports, and the one you eat every day will increase your health potential.

3. Lunch at school

Students who eat school meals are better able to memorize and concentrate. They learn and understand more than those students who don't have meals.

4. 5 portion of fruits and vegetables

Every meal should include vegetables and fruits. They should be eaten several times a day as part of the main meal,  at least 5 servings a day.

5. More active more energy

In order for our hearts to be healthy, and bones remaining strong, we should take care of physical activity. Try to include daily physical activity into your day plan. It may be a walk, bike or roller. Good training for the body is a variety of games and fun. Especially good for health is swimming.

6. Drink water during the day

Water regulates and cleanses the body, improves wellbeing and affects the body's metabolism, prevents heart disease. Drinking water affects endurance during exercise, helps to maintain a nice appearance and helps fight with infections. Water is also a positive eating habits, the most natural and only necessary fluid and most important water has no calories.

7. Time with family and friends.

Ideas for spending time together:

Shared walk - it's time to talk and explore the area. If we have a dog it is a particularly recommended form of rest.

City tours - exploring interesting stories, picnic time, outdoor games.

A trip to the forest - fresh air that purifies the airways. The forest is rich in plants, it is a cool idea to collect leaves, cones and then perform handmade work.

Bike trips - the body is stimulated to move.

Have fun on the beach or in the park - it can be volleyball, badminton, frisbee.

8. Smile

Just smile! It is the best start of every day.