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Program C-2

Improving Lifestyle Habits

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In recent years, as diseases like high blood pressure and diabetes continue to increase, the importance of lifestyle habits to health has become clear. In the developing world, lifestyle habits are directly related to problems such as contagious diseases. It is crucial to develop healthy lifestyle habits, and to do so at an early age. We could say a child's "job" is to lead an energetic, full school life. Study, exercise, regular sleep and eating habits are the foundation of being healthy and making the most of each day. When children learn healthy lifestyle habits, not only do the home and school become brighter places, but learning also increases. Figure 1 has two 3-layer diagrams, "Disease Prevention Habits" and "Fulfilling School Life". Notice how "healthy lifestyle habits" are the foundation of both diagrams. This is to say that healthy lifestyle habits are fundamental to a child's ability to have an active and healthy school life. Here we present three focuses for improving lifestyle habits: "A Regular Lifestyle", "Proper Diet, Exercise, Rest", and "A Clean Body". I. A Regular Lifestyle The key to improving lifestyle habits is to learn how to follow a regular lifestyle rhythm. Human behavior was originally determined by the body's natural and regular functions. Needing to go to the bathroom, getting hungry or sleepy, are all important messages from the body. However, it is easy to neglect these signs and upset natural rhythms. When a lifestyle is irregular, it can have many negatively effects-- stomach aches, constipation, trouble getting up in the morning, loss of appetite, etc. These problems can prevent a child from having an active and healthy school life. Let us begin by defining a "regular” lifestyle and try improving lifestyle patters using a HQC Checksheet. What is a "Regular Lifestyle"? (Figure 2)

(1) Waking in the morning The beginning of the day. Wake up at the same time everyday, feeling refreshed and ready. (2) Breakfast Breakfast is the source of energy for the day. We wake up the body by eating a proper breakfast every day. (3) Empty bowels Emptying your bowels every morning is your health barometer. Let's aim for a lifestyle where we have regular bowl movements. (4) School (Study, Eat, Play) Children’s job is to play and study every day. Let us make sure we provide a lunch to supply them with the energy they need to do this important work. (5) Playing Outside Play is an indispensable part of a child's growth. Let's play with our friends outside! (6) Dinner Breakfast, lunch, and dinner are all important meals in their own way. With dinner, let's try to replenish the energy used that day. Let's make sure to not overeat and to eat a balanced diet.

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(7) TV Be careful to not watch too much TV. Limit viewing time to avoid eye fatigue. (8) Bathing Bathing is key to both proper rest and hygiene. Let's wash away the day's fatigue and dirt. (9) Going to sleep Choose an appropriate and regular bedtime and get sufficient sleep to restore the body's energy.

HQC Checksheet for a Regular Lifestyle

To check whether or not we have a regular lifestyle, we can use the HQC Checksheet in Figure 3. There are many more areas to check, but let's first focus on lifestyle fundamentals. At first, it is enough for the child to simply become able to observe their own lifestyle. Soon enough, a child will naturally want to improve their lifestyle.

Some items on the checklist, such as "bowel movement", are difficult to improve by the child's awareness alone. Problems such as this are improved in tandem with related issues. In our experience using HQC in Thailand, we found that "waking up in the morning" and "playing outside" started to improve in 3 to 5 weeks (Figure 4 & 5). "Bowel movement" showed clear improvement after 10 weeks (Figure 6). Although a simple method, the HQC Checksheet is very effective.

II. Proper Diet, Exercise, Rest

Eating a proper diet, getting proper exercise and rest are important parts of having a healthy lifestyle. In fact, they are not independent factors, but work together and affect each other. For example, by exercising, sleep is improved, and by eating well, the body is more able to engage in exercise.

What is a proper diet?

(1) Start the day by having a good breakfast. Breakfast is the primary source of energy for the day. Children who do not have breakfast have no energy in the morning. In Japan, it has been shown that not having breakfast decreases the desire to learn in students.

(2) Avoid snacking.

Have 3 solid meals per day (morning, noon, evening). The goal is to have 3 meals per day at fixed times. Avoid eating sweets or other snacks so that we are hungry at mealtime.

(3) Eat nutritionally balanced food.

To have a nutritionally balanced diet, it is important to eat as many different kinds of food as possible.

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What is proper exercise?

(1) Play outside during the day.

Children's play habits have changed dramatically. Instead of watching television or playing video games after school, get in the habit of playing with friends outside.

(2) Exercise promotes physical and emotional development.

Playing outside when young helps to develop strong muscles and bones. Exercise is also effective in relieving fatigue and reducing stress.

What is proper rest?

(1) Avoid staying up late at night. Go to sleep at a fixed time.

Staying up late can slow children's growth.

(2) Get enough sleep to replenish energy and enthusiasm.

Lack of sleep and accumulated fatigue will lower energy and vitality, especially in the morning. By getting enough sleep, children can be active and energetic all day long.

Proper Diet, Exercise, Rest Fishbone Diagram and HQC Checksheet

] 7 is a fishbone diagram to improve diet, exercise, and rest habits. Figure 8 is the HQC checksheet based on the understanding from Figure 7. Using Figure 7 & 8 as a model, try to implement HQC with your own fishbone diagram and checksheet.

III. Clean Body

By improving the environment at home and school, children's hygiene will also improve. Daily activities such as carefully washing hands, wearing clean clothes, bathing every day, brushing teeth after meals, etc. need to become habits to keep a clean body.

HQC Checksheet for Keeping a Clean Body

Using Figure 9 as a reference, try to implement HQC in your school.

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Figure 1. 3-Layer Structure of "Fulfilling School Life" & "Preventing

Figure 2. A Regular Lifestyle

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Figure 3. HQC Check Sheet for a Regular Lifestyle

A R

EGU

LAR

LIF

ESTY

LE

Percentage of Students Who ‘Wake Up By Myself’

Figure 4. Changes in “Wake Up By Myself” using HQC

70.0

75.0

80.0

85.0

90.0

95.0

1 2 3 4 5 6 7 8 9 10 （weeks）

（％）

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Percentage of Students Who ‘Play Outside After School’

45.0

50.0

55.0

60.0 （％）

30.0

35.0

40.0

1 2 3 4 5 6 7 8 9 10

Figure 5. Changes in “Play Outside After School” using HQC

Percentage of Students Who Have "Good Bowel Movement"

85.0

90.0

95.0

1 2 3 4 5 6 7 8 9 10

（％）

Figure 6. Changes in "Good Bowel Movement" Using HQC