ðŠ Fit & Fresh: Your Guide to Health & Fitness! | āļŠุāļāļ āļēāļāļี๊āļี: āļู่āļĄืāļāļิāļāđāļāļāļ์āđāļิāļĢ์āļĄ! ð§♀️
Hey Grade 11! ð Let's explore how to stay healthy and happy amidst our busy lives. This note will help you master key vocabulary and concepts for talking about health and fitness in English. Get ready to glow up! ✨
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Key Points | āļāļĢāļ°āđāļ็āļāļŠāļģāļัāļ
- It's All About Balance! (āļุāļāļāļĒ่āļēāļāļืāļāļāļ§āļēāļĄāļŠāļĄāļุāļĨ): True health
isn't just about intense exercise. It's a mix of a balanced diet, regular
physical activity, and good mental health. ðĨ + ð♂️ + ð = ✅
- Mind & Body Connection (āļĢ่āļēāļāļāļēāļĒāđāļĨāļ°āļิāļāđāļ): How you feel mentally (stress, anxiety) affects
your body. Taking care of your mind is just as important as taking care of
your body.
- Healthy Habits, Happy Life (āļิāļŠัāļĒāļี่āļีāđāļื่āļāļีāļ§ิāļāļี่āļĄีāļŠุāļ): Small, smart choices every day lead to big results.
From choosing healthier snacks to taking short breaks from studying, every
little bit counts!
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Vocabulary Hub | āļāļĨัāļāļĻัāļāļ์āļ่āļēāļĢู้
Here are the essential words you need to know.
Practice them! ð
|
English
Word (āļāļģāļĻัāļāļ์) |
Thai
Meaning (āļāļ§āļēāļĄāļŦāļĄāļēāļĒ) |
English
Definition (āļāļģāļāļģāļัāļāļāļ§āļēāļĄ) |
Example
Sentence (āļāļĢāļ°āđāļĒāļāļัāļ§āļāļĒ่āļēāļ) |
|
Balanced
Diet |
āļāļēāļŦāļēāļĢāļี่āļŠāļĄāļุāļĨ |
A
diet that contains the right amounts of all necessary nutrients. |
Eating
rice, curry, vegetables, and fruit gives you a balanced diet. |
|
Mental
Health |
āļŠุāļāļ āļēāļāļิāļ |
The
condition of your mind and emotional well-being. |
It's
important to talk about your feelings to maintain good mental health. |
|
Screen
Time |
āđāļ§āļĨāļēāļี่āđāļ้āļŦāļ้āļēāļāļ |
The
amount of time spent using a device like a phone, computer, or TV. |
Too
much screen time can lead to eye strain and a sedentary
lifestyle. |
|
Physical
Activity |
āļิāļāļāļĢāļĢāļĄāļāļēāļāļāļēāļĒ |
Any
movement of the body that uses energy. |
Walking
to the 7-Eleven or playing football are forms of physical activity. |
|
To
Work Out |
āļāļāļāļāļģāļĨัāļāļāļēāļĒ |
To
engage in physical exercise or training. |
I
plan to work out at the gym three times a week. |
|
Sedentary |
āļี่āđāļĄ่āļ่āļāļĒāđāļāļĨื่āļāļāđāļŦāļ§ |
A
lifestyle characterized by a lot of sitting and little physical activity. |
Studying
all day can make you very sedentary. |
|
To
Unwind |
āļ่āļāļāļāļĨāļēāļĒ |
To
relax after a period of work or stress. |
I
listen to music to unwind after finishing my
homework. |
|
Stress
/ Anxiety |
āļāļ§āļēāļĄāđāļāļĢีāļĒāļ
/ āļāļ§āļēāļĄāļ§ิāļāļāļัāļāļ§āļĨ |
Feelings
of emotional strain or worry, often about the future. |
Exam
season often causes a lot of stress and anxiety for students. |
|
Junk
Food |
āļāļēāļŦāļēāļĢāļāļĒāļ° |
Food
that is high in calories but low in nutritional value. |
Try
to limit junk food like potato chips and sugary sodas. |
|
To
Be in Good Shape |
āļĢูāļāļĢ่āļēāļāļี,
āļŠุāļāļ āļēāļāļี |
To
be in good physical condition. |
He
plays badminton every weekend to be in good shape. |
|
To
Feel Run Down |
āļĢู้āļŠึāļāđāļŦāļื่āļāļĒāļĨ้āļē,
āļ่āļāļāđāļāļĨีāļĒ |
To
feel tired and lacking energy, often due to illness or overwork. |
After
studying until 2 AM, I started to feel run down. |
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Health & Fitness in a Nutshell | āļŠāļĢุāļāđāļĢื่āļāļāļŠุāļāļ āļēāļāđāļĨāļ°āļāļēāļĢāļāļāļāļāļģāļĨัāļāļāļēāļĒ
1.
What is a Healthy Lifestyle? ðĪ (āđāļĨāļ์āļŠāđāļāļĨ์āļŠุāļāļ āļēāļāļีāļืāļāļāļ°āđāļĢ?)
A healthy lifestyle is about making choices that
improve both your physical and mental well-being. It's not about being perfect,
but about creating sustainable habits.
- Physical: Eating
nutritious food, getting enough sleep, being active.
- Mental: Managing
stress, having hobbies you enjoy, and connecting with friends and family.
2.
Finding Your Balance in Thailand ðđð (āļŠāļĢ้āļēāļāļŠāļĄāļุāļĨāđāļāļีāļ§ิāļāļŠāđāļāļĨ์āđāļāļĒāđāļĨāļāļ์)
Living in Thailand offers unique opportunities and
challenges for staying healthy.
2.1
Screen Time vs. Active Time ðą vs. ð♀️
We all spend a lot of time on our phones and
computers for homework and social media. This is a sedentary lifestyle.
It's crucial to balance this with physical activity.
- Tip: Use the "Pomodoro
Technique": study for 25 minutes, then take a 5-minute break to stand
up, stretch, or walk around.
- Idea: Instead of
just chatting online, meet friends for a walk in the park or a game of
badminton!
2.2
Smart Street Food Choices ðĒ
Street food is delicious, but not always the
healthiest. You don't have to give it up! Just make smarter choices.
|
Instead
of This... (āļĨāļāļāđāļĨี่āļĒāļāļŠิ่āļāļี้...) |
Try
This! (āļĨāļāļāļāļēāļāļŠิ่āļāļี้āđāļāļ!) |
Why?
(āđāļāļĢāļēāļ°āļāļ°āđāļĢ?) |
|
Fried
chicken skin (āļŦāļัāļāđāļ่āļāļāļ) |
Grilled
chicken/pork (āđāļ่/āļŦāļĄูāļิ้āļ) |
Less
oil and fat (āļ้āļģāļĄัāļāđāļĨāļ°āđāļāļĄัāļāļ้āļāļĒāļāļ§่āļē) |
|
Sugary
Thai Iced Tea (āļāļēāđāļĒ็āļāļŦāļ§āļēāļāđ) |
Unsweetened
fruit smoothies (āļ้āļģāļāļĨāđāļĄ้āļั่āļāđāļĄ่āļŦāļ§āļēāļ) |
Less
sugar, more vitamins (āļ้āļģāļāļēāļĨāļ้āļāļĒ āļ§ิāļāļēāļĄิāļāđāļĒāļāļ°) |
|
Deep-fried
dough (āļāļēāļ่āļāļāđāļ๋) |
Fresh
fruit from a cart (āļāļĨāđāļĄ้āļĢāļāđāļ็āļ) |
More
fiber and nutrients (āļĄีāđāļĒāļāļēāļŦāļēāļĢāđāļĨāļ°āļŠāļēāļĢāļāļēāļŦāļēāļĢāļĄāļēāļāļāļ§่āļē) |
3.
Your Mental Health Matters! ð§ ❤️ (āļŠุāļāļ āļēāļāđāļāļ็āļŠāļģāļัāļāļāļ°!)
Academic pressure is real! It's normal to feel stressed or anxious. The key is
to manage it. When you feel overwhelmed, try to unwind.
- Active Relaxation: Try Muay
Thai (āļĄāļ§āļĒāđāļāļĒ) to burn off calories and relieve stress.
- Calm Relaxation: Practice
mindfulness or meditation for 5-10 minutes a day.
- Social Relaxation: Talk to
your friends or family. Sharing your worries can make you feel much
better. Don't keep it all inside! ðĪ
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Table 1: Sample Student Wellness Plan
|
Wellness
Component |
Goal
(āđāļ้āļēāļŦāļĄāļēāļĒ) |
Action
Steps (āļั้āļāļāļāļ) |
Target
Vocabulary Used |
|
Physical
Health |
Be
more active and less sedentary. |
1.
Work out for 30 mins, 3 times/week (e.g., jogging,
badminton). 2. Walk or bike for short distances instead of taking a motorbike
taxi. |
Active,
Sedentary, Work out |
|
Nutrition |
Eat
a more balanced diet and less junk food. |
1.
Eat at least one serving of fruit and vegetables with every meal. 2. Limit
fried snacks to once or twice a week. |
Balanced
diet, Junk food |
|
Mental
Health |
Reduce
stress and anxiety from
school. |
1.
Set aside 15 minutes each evening to unwind (e.g.,
listen to music, draw). 2. Limit screen time 1 hour
before bed to improve sleep. |
Stress,
Anxiety, Unwind, Screen time |
Note. This table presents a sample framework for creating
a personal wellness plan. The suggestions are based on common health
recommendations for adolescents aimed at improving physical and mental
well-being by balancing lifestyle factors.
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Bibliography (APA 7th Edition)
Chanoknun Fakmit,
and Rung Wongwat. “āļัāļāļัāļĒāļี่āļĄีāļāļĨāļ่āļāļāļĪāļิāļāļĢāļĢāļĄāļāļēāļĢāđāļāļĨื่āļāļāđāļŦāļ§āļāļāļāđāļĢāļ
āļāļāļāļ§ัāļĒāļĢุ่āļ āđāļāļัāļāļŦāļ§ัāļāđāļāļĢ่.” Thailand Journal of
Health Promotion and Environmental Health , vol. 45, no. 1, 2022, pp.
39–52, thaidj.org/index.php/tjha/article/view/12304. Accessed 11 June 2025.
Pengpid S,
Peltzer K. Sedentary Behaviour, Physical Activity and Life Satisfaction,
Happiness and Perceived Health Status in University Students from 24 Countries.
Int J Environ Res Public Health. 2019 Jun 13;16(12):2084. doi:
10.3390/ijerph16122084. PMID: 31200427; PMCID: PMC6617209.
World Health
Organization. (2021, November 17). Adolescent mental health.
WHO. https://www.who.int/news-room/fact-sheets/detail/adolescent-mental-health
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