Lesson Notes By Weeks and Term v4 - SHS 1
Health and Wellness
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Health and Wellness
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Subject: Physical Education Health Core
Class: SHS 1
Term: 2nd Term
Week: 3
Grade code: 1.1.5.LI.2
Strand code: 1
Sub-strand code: 5
Content standard code: 1.1.3.CS.1
Indicator code: 1.1.5.LI.2
Theme: Physical Activity and Health
Subtheme: Health and Wellness
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Welcome, students! Today, we are discussing a topic that is fundamental to your success not just in school, but in your entire life: Health and Wellness. As SHS students, you face many pressures—from preparing for the WASSCE, to making friends, and planning for your future. Understanding how to maintain your health and well-being is not a luxury; it is the foundation upon which you can build your academic and personal success. Making smart, healthy choices now will give you the energy to study effectively, the confidence to interact with others, and the strength to pursue your dreams for a brighter future in Ghana.
A. Health vs. Wellness: What's the Difference?
Many people use "health" and "wellness" to mean the same thing, but there is a key difference. Health: The World Health Organization (WHO) defines health as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity." This means being healthy is not just about not having a cough or a fever. Physical Health: Your body is functioning correctly. You have energy, strength, and are free from pain. Mental Health: You can cope with the normal stresses of life (like exam pressure), think clearly, and feel good about yourself. Social Health: You can form and maintain healthy relationships with family, friends, and classmates. Wellness: Wellness is a more active and holistic concept. It is the conscious, self-directed, and evolving process of achieving your full potential. Think of it this way: Health can be seen as a *state of being*, while wellness is the *active process* of making choices that lead to that healthy state. You can be free from disease (healthy), but if you are always stressed, unhappy in your relationships, and have no energy, you do not have good wellness. Wellness is about *thriving*, not just *surviving*. B. The Dimensions of Wellness
To better understand wellness, we can break it down into different interconnected dimensions. For our purpose, let's focus on four key dimensions: Physical Wellness: Taking care of your body. This includes: Nutrition: Eating balanced meals. For example, a good Ghanaian meal is not just a big bowl of *fufu* with little soup. A balanced meal would be *banku* with grilled tilapia, plenty of vegetables like okro stew, and a piece of fruit like a mango for dessert. Exercise: Being physically active for at least 60 minutes most days. This could be playing football after school, walking home, dancing to Afrobeats music, or participating in school sports. Sleep: Getting 8-10 hours of quality sleep per night. This is when your body and brain repair and recharge for the next day's learning. Mental and Emotional Wellness: Taking care of your mind and feelings. This includes: Stress Management: Finding healthy ways to deal with pressure from school and life. This could be talking to a trusted teacher or the school counsellor, listening to music, or praying. Positive Mindset: Learning to see challenges as opportunities and believing in your ability to succeed. Expressing Emotions: It is okay to feel sad, angry, or worried. The important thing is to express these feelings in a healthy way, not bottling them up or taking them out on others. Social Wellness: Building and maintaining healthy relationships. This involves communicating clearly and respectfully with others, being a reliable friend, and contributing positively to your school and community (e.g., participating in group work or communal labour). Intellectual Wellness: Keeping your brain active and engaged. This is more than just passing exams. It's about being curious, asking questions in class, reading books outside your subjects, and being open to new ideas. An active mind is a healthy mind. C. Healthy vs. Unhealthy Lifestyles Healthy Lifestyle: A way of living that incorporates positive habits across all dimensions of wellness to lower the risk of illness and improve quality of life. Unhealthy Lifestyle: A way of living characterized by negative habits that increase the risk of disease, stress, and premature death. D. Key Elements of a Healthy Lifestyle (Indicator Level 2)
Here are the essential pillars of a healthy lifestyle for a young person in Ghana: A Balanced Diet: Eating a variety of foods from all food groups. Prioritise local, fresh foods like *kontomire*, garden eggs, plantain, and yam. Limit intake of processed foods, sugary drinks ("minerals"), and fatty snacks like meat pies and doughnuts. Drink plenty of clean water throughout the day. Regular Physical Activity: Avoid a sedentary lifestyle (sitting too much). Engage in activities you enjoy, whether it's playing *ampe* with friends, joining the school's athletics team, or simply taking a brisk walk every evening. Adequate Sleep and Rest: Your brain needs sleep to consolidate what you've learned in class. Turn off your phone at least 30 minutes before bed to allow your mind to calm down. Aim for 8-10 hours every night. Effective Stress Management: School can be stressful. Develop coping strategies. When you feel overwhelmed, take a few deep breaths, listen to some calming highlife or gospel music, or talk to someone you trust. Good Personal and Environmental Hygiene: Bathe daily, brush your teeth twice a day, and wash your hands frequently with soap and water. Keep your dormitory and classroom clean to prevent the spread of diseases like malaria and cholera. Avoiding Harmful Substances: Make a firm decision to say NO to alcohol, cigarettes (including shisha, which is NOT harmless), and drugs like tramadol or marijuana. These substances can destroy your health, your brain, and your future. E. Negative Behaviours Leading to Bad Health (Indicator Level 3)