BOGUK KEEPS HEALTHY Over a three month period, take steps to improve your health and develop awareness of healthy living. Complete six clauses. When taking part in any form of exercise you should always warm up fully beforehand and stretch out properly afterwards. Learn some simple warming up and stretching exercises that you can use before and after any activity. Consult your doctor before undertaking a new exercise regime. 1. Work with a group to explore peer pressure, cigarettes, drugs or alcohol. This could be in the form of drama, workshops etc. 2. Create a week's healthy eating menu for your family. Highlight the number of portions from each food group. 3. Evaluate the number of medicines you take over a two week period. Are you taking medication to countereffect the side effects of other medication? Do you reach for the medicines each time you have a slight ache or pain? Make efforts to reduce the number of non-prescribed medications you take. You may wish to discuss alternatives to your prescribed medications with your doctor but DO NOT STOP TAKING MEDICATION WITHOUT CONSULTING YOUR DOCTOR. 4. Take up a new fitness routine, lasting at least 15 minutes 4 times a week. This could be as simple as walking to the shop, or as intensive as an hour at the gym. 5. Take part in a dancing session (any form disco, line etc) at least once a week. 6. Challenge yourself to give up smoking. 7. Eat breakfast every day! 8. Evaluate the alcohol you consume over a fortnightly period. Is this within the government guidelines? 9. Take part in a fitness trail, assault course or similar. 10. Set yourself a health-challenge. This could be stopping biting your nails, losing weight or eating less junk food. Evaluate your progress after 1 month. Do you need to make any changes? 11. Keep a record of everything you drink for a week. Check to see if you are getting 1.5 litres or five or more glasses of water a day - the amount needed by the average person. Over the time you are working for the badge, try to increase the amount of fresh water you drink and, at the same time, try to decrease the number of soft drinks or other sugary drinks you have. See how long you can stick to this. 12. Take part regularly in an aerobic activity, such as basketball, swimming, aerobics etc, for at least six weeks. 13. Watch several hours of children's TV. Count the number of food commercials that teach good or poor eating habits. Which of the advertised products are nutritious and which are not? Present your findings to an interested person. 14. Survey "healthy options" available in the supermarket. Are "low fat" foods any better for you than "full fat"? Is there hidden sugar? Do some taste tests - can you taste the difference? 15. Study a variety of magazines, newspapers or TV programmes over a period of a week. What are the current issues in the news that could affect your health or what you eat? For instance, genetically modified food, organic food, CFCs, pollution, battery farming etc. 16. Look at the amount of fruit and vegetables you eat on a day-to-day basis. Introduce one extra piece of fruit or portion of vegetables to your diet each day. 17. Live "organic" for a week! 18. Every night for a week, spend one hour doing something that totally relaxes you, eg listening to music, crafts, going swimming, reading or yoga. This is your time so you decide what it is! Record in an interesting way what you feel before and after the hour. 19. Design a training session or resource pack to help Guiders teach healthy lifestyles to their units. This should also include active games. 20. Experiment in the kitchen to create healthier versions of your favourite foods. Can you taste the difference? To download the information on this page, click HERE and "Save Target As.... "
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