Good Posture and Exercise – JSS1 Home Economics Lesson Note (First Term)

Good posture is the way we hold our body when we walk, stand, sit or work, with the back straight, the shoulders back and the head held high.

Behavioural objectives

1. Define posture and exercise.
2. State the importance of good posture.
3. Describe good reading, sitting and standing posture.
4. State the importance of exercise.
5. List guidelines for exercising the body.

What is good posture?

Posture is the natural balance of the body kept in line as the body parts are held up or carried.

• Back: kept straight.
• Shoulders: pulled back and held erect.
• Head: held high, not bent forward.
• When it applies: walking, standing, sitting and working.

What is the difference between good and poor posture?

Good posture keeps the body parts in line. Poor posture lets the body slump, bend or lean to one side.

Why is good posture important?

Good posture is important because it improves appearance and protects health.

• Appearance: it makes a person look neat and smart.
• Comfort: it gives the body a comfortable and relaxed feeling.
• Health: it promotes good health.
• Character: it gives dignity, self-confidence and respect.
• Clothing: it helps clothes to fit well.

How do we keep good posture?

We keep good posture by following simple rules when we read, stand and sit.

What is good reading posture?

Good reading posture is a sitting position that supports the back and keeps the book at a comfortable level.

1. Use a good table and chair of comfortable height.
2. Let the chair support your hips and lower back.
3. Do not bend too low towards the book.
4. Keep the legs under the table.
5. Rest the hands comfortably on the table.

What is good standing posture?

Good standing posture is an upright position in which both feet carry the body weight equally.

1. Stand firmly on both feet so that both carry your weight.
2. Do not place your weight on one leg.
3. Stand with the head up and the chest out.
4. Tuck in your tummy or abdomen.
5. Straighten your shoulders, that is, hold them erect.
6. Avoid tight clothes, such as tight girdles, and ill-fitting shoes. They prevent easy movement.

What is exercise?

Exercise is the act of making the body perform activities such as jumping, swimming and running.

• Reason for exercise: the human body is designed for movement, so it needs regular exercise.
• Running: an activity done on the track or on the road.
• Jumping: for example skipping with a rope.
• Swimming: uses the whole body.
• Games: for example football and netball.
• Stretching: slow movements that loosen the muscles.

Why is exercise important?

Exercise is important because it keeps the muscles, heart and the whole body healthy.

• Blood flow: it increases the flow of blood to the muscles.
• Strong muscles: it makes the muscles strong, firm and healthy.
• Fitness: it helps the whole body to keep fit and healthy.
• Appetite: it stimulates appetite.
• Sleep and growth: it encourages sound sleep and growth.
• Energy: the flow of energy to the body is increased.
• Heart health: it reduces the risk of heart disease and can lower cholesterol levels.

What are the guidelines for exercising the body?

The guidelines for exercising the body are rules that make exercise regular, safe and enjoyable.

1. Build your exercise routine around activities you enjoy.
2. Exercise the body regularly.
3. Exercise 20 to 30 minutes a day.
4. Exercise daily or at least 3 to 5 times a week.
5. Before you begin any exercise programme, check with your doctor to make sure the routine is safe for you.
6. Begin each workout with warm-up activities such as walking, followed by gentle stretching.
7. Have a cool-down period after exercise, with slower movements and additional stretching.
8. Never use drugs for exercise and sports.

What is the difference between a warm-up and a cool-down?

A warm-up is the light activity done before exercise to prepare the body. A cool-down is the slow activity done after exercise to let the body settle.

Evaluation

1. Define posture.
2. Define exercise and give three examples.
3. Mention four benefits of exercise.
4. State five guidelines for exercising the body.
5. Mention three benefits of good posture.

Assignment

List four rules for good reading posture and four rules for good standing posture.