How to keep yourself healthy?
*This page is only for audience that about 13 years old.
How much sleep do you need?
If you are a thirteen years old student, an average hours of sleeping that I recommended is about 9 to 11 hours a day. I'm also recommended 7 to 8 hours or 12 hours. But I'm not recommended you sleep less than 7 hours or more than 12 hours. You should take a nap about 30 minutes and no more than 1 hour.
How many calories/day do you need?
For a thirteen years old student, you need about 1,400 calories to 1,600 calories a day. If your teacher/ your parents or in the internet said that you need about 2,000 calories a day then they were wrong. At the age of thirteen, you only need about 1,400 calories to 1,600 calories a day. Because if you have more than 2,000 calories a day, you have to burn all of those calories or you will got extra energy and it going to turn to fat.
How could you burn 1,400 calories to 1,600 calories a day?
Here are some exercise that you can do at home if you don't have time to go to the gym:
-PLANK: place your elbows, forearms and toes on the floor. Lift your body up so your forearms and legs could hold your body. Your body should be perfectly straight from your heels to your head. By this exercise, you could burn about 20 calories in 1 minutes. http://woman.thenest.com/plank-burn-fat-11838.html
-SQUATS: placing your legs a little wider than your shoulder, standing straight. Put your hands behind your head and keep your head looking forward. After that, bend your knee, you should let your hip squat lower than your knee and then stand straight up. Keep doing this again and again for about 2 minutes then stop for 1 minutes and start to do it again. This exercise could burn 115 calories in 10 minutes.
http://www.newhealthadvisor.com/Calories-Burned-Doing-Squats.html
-LUNGES: keep your body straight and keep your head looking forward. Step forward with one leg, and then start bend your hip. Keep bending your hip until both knee are bent about 90 degree. Make sure to keep your front knee is directly above your ankle. And keep your other knee doesn't touch the floor. This exercise could burn about 64 calories in 10 minutes.
http://www.shape.com/fitness/workouts/know-your-basics-how-do-lunge
-PUSH UP: place your hands and your toes on the floor. Keep your entire body be neutral and straight. Begin to bend your arm, and remember always keeping your back flat. Keep bending your arm until your chest is under your elbow and then push your body pack up. You could burn about 74 calories in 10 minutes by this exercise.
http://greatist.com/fitness/how-do-perfect-push
http://healthresearchfunding.org/calories-burned-pushups/
-RUNNING: if you run 1 mile for 12 minutes, then you could burn 76 calories by this exercise.
These is the exercise that I was expect so you could do it at home to burn your calories.
