Dimension 1 · How to build resilience · Children
Physical activity and health
“Your body is your best friend. The better you look after it, the more it helps you.”
What is it?
Our body is like a vehicle that carries us through life every single day.
When we look after it, we have more energy. We learn better, cope more easily with tough situations and recover faster when things go wrong. That is why health and movement are an important part of resilience.
Movement and sport
When we run, cycle, swim, dance or play outside, our bodies get stronger. Regular movement helps the heart, muscles and brain. It's not about being the best athlete — it's about moving in a way that brings us joy and is good for our health.
Sleep
Sleep is the time when both our body and brain rest and recharge for the next day. When we sleep long enough, without interruption, and well, we concentrate better, feel happier and have more energy.
Body weight and growth
Every child is unique. Some are taller, some shorter, some grow faster and others more slowly. Our builds vary too. How someone looks doesn't tell you on its own whether they are healthy, happy or capable.
Illness, allergies and medicine
Some children have allergies, asthma or other health issues and sometimes need to take medicine. That's nothing unusual. The important thing is knowing how to look after your health and when to ask a grown-up or doctor for help.
Food and drink
What we eat and drink gives our body energy. Fruit, vegetables, water and a varied diet help the body function. Sweets or sugary drinks can taste good, but too many of them do more harm than good to our body.
Sugary drinks and energy drinks
Fizzy drinks and energy drinks often contain a lot of sugar and sometimes caffeine. For children, the best drinks are mostly water and unsweetened options.
How we feel about our own health
Also important is how we feel ourselves. Do we have enough energy? Do we often get headaches or stomach aches? Nobody knows our body better than we do, so it's good to notice how we feel.
When we look after our body, we build a solid foundation for handling everyday challenges. Movement, healthy sleep, good food and health care help us have more energy, manage stress better and bounce back faster when things go wrong. Resilience doesn't just begin in our head — it begins in our body too.
Story: Tomáš and the summer holidays
Tomáš loved football. He had training several times a week and matches at the weekends. When the summer holidays started, training stopped. At first he loved it. He slept in, played computer games and watched videos. He didn't have to rush anywhere.
But after a few weeks he started noticing something wasn't right. He didn't feel like getting up in the morning, he was often tired and got irritated easily. When something didn't work, he gave up quickly. In the evenings he couldn't get to sleep for ages, even though he'd been home all day.
One afternoon his mum persuaded him to come on a bike ride with her. Tomáš didn't feel like it. In the end he agreed just to get some peace.
But after a few kilometres he noticed he felt different. His legs had stretched, he'd breathed in fresh air and his head suddenly felt much lighter. When he got home he was in a good mood and that evening he fell asleep almost immediately.
From then on he tried to move at least a little every day. He didn't have to play football or perform brilliantly. Cycling, a walk with the dog, or a kick-about with friends was enough.
Tomáš understood one important thing. When he moves and spends time actively, not just his body feels better — his head does too.
Ten tips
What to remember
Your body takes care of you every single day.
It carries you to school, to the playground and to your friends. It deserves your care in return.
Movement doesn't have to mean performance.
Sport, outdoor play, cycling, dancing and even an ordinary walk all count.
Sleep is not wasted time.
When you sleep well, you learn better, focus more easily and handle tough situations more smoothly.
Food is fuel for your body.
Regular and varied meals help you grow and have energy for the things you love.
Water is the best base for drinking.
Sugary drinks and energy drinks can unsettle you. Your body really needs water.
If something hurts, don't wait for it to go away.
Tell a grown-up you trust. Looking after your health starts with noticing the problem.
Rest is part of being healthy.
Your body and your mind both need time when they don't have to perform.
Don't compare bodies by looks.
Health can't be read from a single photo, a number on the scales or clothing. Treat every body with respect.
Notice what makes you feel good.
Running helps some people, a walk helps others, earlier bedtime helps others still. Everyone learns to know their own body.
Looking after your health is the foundation you draw from.
When you have more energy, you handle school, relationships and harder days better.
Questions for reflection
Try asking yourself...
- 1
When did you last do something purely for the joy of your body — went for a run, danced, lay on the grass?
- 2
What charges your energy — sport, a walk, sleep, a good lunch?
- 3
Who showed you how to look after your health — a parent, a coach, a friend?
- 4
What would you like and be able to improve?