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Oxford Read and Discover Level 4 How to Stay Healthy by Julie Penn Read by Christopher Ragland
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Oxford Read and Discover Level 4 How to Stay Healthy by Julie Penn Read by Christopher Ragland
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Published and copyright Oxford University Press 2011 Introduction Do you know how to stay healthy?
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Think about the exercise that you do and the food that you eat.
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Exercise and the right food help you to live longer.
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Which of these types of exercise do you do?
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When do you do exercise?
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Which of this food do you eat?
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How much water do you drink every day?
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Discover!
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Now read and discover more about how to stay healthy.
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Chapter 1.
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A Healthy Life For a healthy life,
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you need to protect your body.
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Your body needs exercise and the right food.
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Most people can do some exercise.
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Some people have disabilities, but they can do exercise too.
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You don't need lots of time or equipment to do exercise.
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Things that you do every day can help you to stay healthy,
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like walking to the supermarket or to school.
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Some people need medicines every day to stay healthy.
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A long time ago, there were no medicines for sick people.
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Today, there are medicines, but there's a new problem.
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People are getting fatter.
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Many people eat too much.
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A lot of food today is unhealthy.
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For example, fast food.
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Many people don't do much exercise outdoors.
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They watch television, use the computer, and play computer games.
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They travel by car a lot, too.
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Discover!
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People around the world eat about 11 million metric tons of French fries every year.
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Chapter 2 Inside Your Body Inside your body,
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there are many different parts.
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They help you to stay healthy.
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Do you know what they do?
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Your brain makes the different parts of your body work well.
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Your lungs help you to breathe.
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Air goes in and out of your lungs when you breathe.
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This gives you the oxygen that you need.
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Your heart moves blood around your body.
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The blood takes oxygen and food to the different parts of your body.
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Your bones are very strong,
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and they support your body.
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They also protect important parts of your body.
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like the brain and heart.
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Your muscles help your body to move.
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Your skin protects your body.
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It also helps to keep your body at the right temperature.
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Your stomach and intestines break down the food that you eat so that your body can use the food.
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Your liver and kidneys take away the things that your body doesn't need.
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Discover!
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You use about 200 different muscles to walk.
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Chapter 3.
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The Right Food.
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You need to eat the right food.
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Carbohydrates give your body energy.
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Fiber helps to move food through your stomach and intestines.
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Brown bread and brown rice have lots of fiber.
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Fruit and vegetables also have fiber,
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and vitamins that help you to stay healthy.
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Proteins help your muscles to grow.
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Meat, fish, and eggs have proteins.
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Dairy food like milk, yogurt,
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and cheese have proteins, fat, and calcium.
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You need calcium for healthy bones.
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You need iron for healthy blood.
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Meat, eggs, and green vegetables have iron.
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This plate shows how much of each type of food you should eat.
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Eat lots of fruit and vegetables,
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and food with proteins and carbohydrates.
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Don't eat too much food with sugar, fat, and salt.
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You need a little fat to stay healthy,
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but too much fat can make you fat.
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Too much sugar and salt is unhealthy too.
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Sugar is also bad for your teeth.
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Discover!
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You should drink about eight glasses of water every day.
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Chapter 4.
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Food Around the World Around the world,
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people eat different food to stay healthy.
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What healthy food around the world do you know?
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In Japan, people eat lots of rice, vegetables, and fish.
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This food has lots of fiber and vitamins.
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It doesn't have much fat.
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Discover!
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Many people in Asia use chopsticks to cook and eat food.
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Chopsticks were invented in China about 5,000 years ago.
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In countries near the Mediterranean Sea,
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people eat lots of bread, salad, and fruit.
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They use olive oil and tomatoes for making salads and for cooking.
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Scientists think that olive oil and tomatoes help people to stay healthy.
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In Peru and Bolivia, people eat lots of fruit and vegetables.
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Some people eat rice or quinoa seeds with meat and potatoes.
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Quinoa has lots of proteins, fiber, and iron.
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Chapter 5 Why do you wash?
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Did you know that millions of microbes live on your hands?
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Microbes are very, very small living things.
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You can't see them.
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Some microbes aren't dangerous, but some can make you sick.
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Remember to wash your hands.
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It's important to wash away the microbes after you go to the toilet and after you touch dirty things.
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Wash your hands before you touch food, too.
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Discover Meat that's not cooked has dangerous microbes.
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Wash your hands after you touch meat that's not cooked,
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and cook meat well.
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It's important to brush your teeth every day.
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When you eat food with sugar,
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the microbes on your teeth also eat the sugar.
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This can damage your teeth and make your teeth unhealthy.
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To keep your teeth healthy,
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brush them with toothpaste to wash away the microbes.
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Go to the dentist every year and don't eat too much food with sugar.
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Chapter 6 Exercise for Everyone Why is exercise good?
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It helps to make your bones and muscles stronger.
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It also protects you from health problems.
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It makes you feel good,
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and it even helps you to work better at school.
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Everyone needs to do exercise to stay healthy.
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Exercise isn't only for young, healthy people.
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Older people and people with health problems or disabilities need exercise too.
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Everyone can find an exercise that they can do.
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What exercise do you do?
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It's good to do some exercise every day,
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but you don't need to go to the sports center all the time.
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You can play sports in the park and help with jobs at home.
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Swimming is a good exercise,
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and most people can do it.
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Many people with disabilities can do team sports and athletics, too.
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Some of the world's most amazing sports people have disabilities.
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Discover!
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The Paralympics are Olympic games for sports people with disabilities.
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Chapter 7 Exercise and Your Body When you do exercise, you breathe faster.
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Your lungs take in more air to give your body more oxygen.
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Your heart beats faster, so it moves blood to your muscles faster.
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The blood takes oxygen and food for the muscles to use.
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Your body gets hotter when you do exercise.
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Your skin feels hot, and you make water called sweat.
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When your skin dries, you cool down.
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Discover Discover Most people make more than one liter of sweat in one hour of exercise.
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That's one big bottle of water.
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Your muscles need oxygen to work well for a long time.
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When you walk, jog, cycle,
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or swim, you breathe faster to give your muscles the oxygen that they need.
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This exercise makes you more healthy.
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When your body works very hard,
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your muscles can't get all the oxygen that they need.
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So you can only do exercise like running fast for a short time.
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This type of exercise makes your muscles bigger and stronger.
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Chapter 8 Protect your body.
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Before you start your exercise,
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it's good to warm up your muscles so that you don't damage them.
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When you warm up your muscles, they move more easily.
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Walk, jog, or skip for a few minutes.
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You should also do some stretching exercises.
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These help you to move your arms and legs easily.
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Think about how you breathe when you do exercise.
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When you don't breathe well,
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your brain and muscles don't get all the oxygen that they need.
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You should breathe slowly and deeply.
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After you finish your exercise,
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it's good to cool down your muscles so that they don't get sore.
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Run slowly or walk for a few minutes.
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Then do more stretching exercises.
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You also need to put back the water that you lose in your sweat,
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so it's important to drink after you do exercise.
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Stay safe when you do exercise.
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Use the right equipment to protect your head and body.
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When you are doing exercise outdoors in the dark,
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people need to see you.
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Wear bright clothes and use lights when you cycle.
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Chapter 9.
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Time Outdoors It's good to spend time outdoors.
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Scientists think that it makes you feel happier and it helps you to stay healthy.
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When you are outdoors, it's easy to do exercise and have fun at the same time.
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Many people do team sports at school.
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Cycling and walking are good exercise, too.
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Some people do exciting adventure sports in the mountains,
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like climbing or mountain biking.
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What sports do you do outdoors?
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You need to spend some time outdoors because your skin uses the sun to make vitamin D.
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Vitamin D is important for healthy teeth and bones.
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Remember to wear sun cream because the sun can also damage your skin.
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Wear sunglasses to protect your eyes.
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These people are cleaning the countryside.
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They are picking up waste.
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It's a good way to protect our planet and to stay healthy at the same time.
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Chapter 10 Rest and Sleep It's very important to rest.
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When you do exercise, small pieces of protein in your muscles break.
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Your body needs time to repair your muscles and to make them bigger.
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Don't make your body work too hard.
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When you do lots of exercise,
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it's important to rest the next day.
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Some types of exercise help you to rest.
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There are yoga and tai chi exercises that teach people how to rest.
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Discover Children grow the most when they are sleeping.
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It's also important to sleep well.
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Most people sleep between 6 and 8 hours every night.
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Children need to sleep more than 9 hours every night.
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You need to sleep so that your brain can rest.
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When you don't sleep well,
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your brain can't work well,
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and you feel tired and unhappy.
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Remember, you feel good and stay healthy when you do the right things.
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You should eat well, do exercise,
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and have lots of sleep.
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