Lesson :Good Grooming and Healthy Habits ( 1ST Grading

Part B)

1. Take a bath every day.

It’s important that you take a bath at least once a day to cleanse your body. Aside from feeling
clean and fresh, study shows that there are a lot of health benefits in taking a bath. It stimulates your
blood circulation, controls your body temperature, calms your nervous system, balances hormones, and
helps you breathe easier.

You may take a full bath, half bath, or sponge bath. A full bath is when you thoroughly wash
your whole body from head to toe. For some reasons, you can just do a half bath wherein you wash your
entire body except for your hair. Some people do this in the morning if they already took a bath before
sleeping at night.

There is also what you call sponge bath, which can be done using a small towel dipped in a basin
with warm water. You rub it onto our face down to your neck, armpits, arms, legs, and other parts of the
body to your feet. It is usually done when a person is sick or too weak to go to the bathroom, but it is also
possible for you to do it yourself when necessary.

2. Wash your face twice a day.

The face is the part of the body that is most exposed to pollutants (chemicals or things that are
harmful to the environment and to your body). This is why you need to wash it at least twice daily.

In washing your face, wet your face using lukewarm water, use a mild facial cleanser or soap that is
safe to use on your face then wash it off with cold water. Use a clean face towel or facial tissue in drying
your face.

3. Clean and protect your eyes and ears.

Your eyes are sad to be the windows to your soul. It is your most expressive feature. You will not be
able to see the beauty of the world without the sense of sight. Remember to use a soft and clean cloth
when cleaning the eyes. Make sure that your hands are clean before touching them.

Too much exposure to sunlight is harmful for your eyes. It is advisable to wear sunglasses with UV
protection during sunny days. Never read in the dark or a moving vehicle. Gadgets should be at least 1
foot (12 inches) away from your eyes when using them. Refrain from using them for more than 2 hours.
Rest your eyes every 20 minutes to avoid getting them strained.

For your ears, they need to be cleaned regularly. Use a clean cloth in drying them after every bath.
Cotton buds must be used 1–2 times a week only. Never insert any object inside your ears, for it may cause
damage or hearing loss.

Consult your pediatrician or an ear, nose, and throat (ENT) specialist if you observe something
unusual in your ears.

4. Brush your teeth every after meal.

Remember to floss and brush regularly to prevent bad breath and tooth decay caused by plaque,
cavities, and tartar buildup. Mouthwash can be gargled for a fresher breath. Also, remember to visit your
dentist at least twice a year.

5. Trim your fingernails and toenails once a week.

Use a nail clipper when cutting your nails. Make sure that it is sanitized and free of rust.

6. Eat a balanced diet. Drink at least eight (8) glasses of water a day.

Eating the right kind of food and drinking at least eight (8) glasses of water a day will make you
healthy. For us to be guided, Pinggang Pinoy was developed by the National Nutrition Council to help us
prepare healthy and balanced meal. It shows what kind of food should be seen on our plates and its right
amount. It also suggests to drink lots of water and less of sugary beverages.

7. Get enough rest and sleep

A person who lacks rest and sleep will not be able to perform well. he or she will feel weak, dizzy,
and uneasy. That is why you need to sleep at least 8 hours a day to restore the energy lost during the day.
This will help you grow taller, stronger, and healthier.

Remember: early to bed and early to rise, makes you healthy and wise!
8. Exercise regularly

Regular exercise helps in maintaining good posture. Improves blood circulation, promotes good
digestion, and eliminates body waste. This is a good way to maintain fitness, so be active every day. Allot
at least 30 minutes of your time in doing physical activities. You will see that your body will thank you for
doing so.

9. Have a happy disposition

Find happiness in everything that you do. Always think positive and be grateful even for the little
things. Be connected with your family, friends, and loved ones. These people will help you nurture positive
emotions.

10. Observe proper posture

Proper posture is the correct position of the body when sitting, standing, or walking. To maintain
proper posture, always keep your back straight. Never slouch, for good posture adds up to having a
pleasing appearance.

Different Ways on How You Can Maintain Good Posture

Sitting

Figure 10: When

sitting down, you
need to properly rest
your back against
something to support
it like a back rest of
a chair.

1. Sit erect on the chair. Keep your back straight.

2. Pull your shoulders back, and make sure your buttocks touch the back of the chair.
3. Keep your knees together. Make sure your feet touch the floor. If not, step on a footrest.

Standing
Figure 11: When standing
up, you need to make sure to
that your backbone
including your head is
positioned straight.
1. Straighten your body and pull your shoulders back so that your legs, upper body, neck, and head are
all in a vertical line.
[Link] with your feet slightly apart. To balance, make sure your toes are facing outward.
3. Let your arms hang freely and relaxed.

Walking

Figure 12: When walking,

you just need to maintain the
same posture as when you
were standing to be able to
walk comfortably balanced.

1. Maintain the same posture as you are standing. Hold your body straight and relaxed
2. Let your arms swing freely back and forth.
3. Walk with steps of equal distance.