Happy and Healthy Living — NCERT Solutions

Note: The picture (img_8) is not visible in the text. However, based on the context of the chapter on physical activities, the following activities are commonly depicted in such pictures:

People in the picture are likely engaged in:

1. Running / Jogging
2. Cycling
3. Playing football / cricket / badminton
4. Skipping with a rope
5. Doing yoga
6. Swimming
7. Playing on swings or in a park

Students should look at their textbook picture and name the specific activities shown.

Physical Activities I Do in My Daily Life:

In my daily life, I engage in the following physical activities:

1. Walking — I walk to school and back home.
2. Running — I run during games period at school.
3. Cycling — I cycle in the park in the evenings.
4. Skipping — I skip rope with my friends.
5. Playing cricket / badminton / football — I play these games with friends in the playground.
6. Yoga — I do simple yoga poses in the morning with my family.
7. Climbing stairs — Instead of using lifts, I climb stairs.

These activities keep me fit, strong, and energetic.

How I Feel on a Day When I Play a Lot:

On a day when I play a lot, I feel:

• Happy and joyful — Playing with friends makes me feel cheerful and excited.
• Energetic — My body feels active and strong during play.
• Tired but satisfied — After playing, I feel physically tired, but it is a good kind of tiredness.
• Hungry — I feel very hungry after playing, and food tastes even better.
• Sleepy at night — I sleep deeply and peacefully after a day of lots of play.
• Fresh the next morning — After a good sleep, I wake up feeling refreshed and ready for a new day.

Overall, playing a lot makes me feel healthy, happy, and full of life.

Note: The pictures (img_9 to img_12) are not visible in the text. However, based on common games shown in CBSE Class 4 textbooks, the games depicted are likely:

1. Kabaddi — A traditional Indian team sport.
2. Kho-Kho — A traditional Indian tag sport.
3. Badminton — Played with a racket and shuttlecock.
4. Cricket — Played with a bat and ball.

Students should look at their textbook pictures and write the correct names of the games shown.

What Would Happen Without Proper Sleep After Exercise:

If I did not sleep well after a day of lots of exercise and play:

1. My body would not get the rest it needs to recover from tiredness.
2. I would feel very tired, weak, and exhausted the next day.
3. I would find it difficult to concentrate in class or while studying.
4. I would feel irritable and moody — easily upset or angry.
5. My muscles would ache more because they did not get time to repair during sleep.
6. I would feel sleepy throughout the day and unable to enjoy any activity.
7. My immune system (ability to fight illness) would become weaker.

This shows that sleep is just as important as exercise and eating well for a healthy body and mind.

Why Our Body Needs Rest:

Our body needs rest because:

1. Repair and recovery — During sleep, our body repairs worn-out muscles and tissues that get tired during the day.
2. Energy restoration — Rest restores the energy we use up during physical and mental activities.
3. Brain function — Sleep helps the brain process and store information we have learnt during the day, which improves memory and concentration.
4. Growth — Growth hormones are released during sleep, which help children grow taller and stronger.
5. Immune system — Adequate rest strengthens our immune system, helping us fight diseases.
6. Mood and emotions — A well-rested body and mind keep us happy, calm, and positive.

Therefore, getting 8–10 hours of sleep every night is essential for children.

Importance of Rest After Exercise and Play:

Yes, it is very important to rest after a busy day of exercise and play because:

1. Muscle recovery — During exercise, our muscles work very hard and develop tiny tears. Rest allows these muscles to heal and become stronger.
2. Prevents injury — Without rest, tired muscles are more likely to get injured.
3. Restores energy — Rest replenishes the energy (glycogen) used up during physical activity.
4. Mental relaxation — Rest calms the mind and reduces stress after an active day.
5. Better performance — A well-rested body performs better in sports and studies the next day.

Just as a machine needs to be switched off to avoid overheating, our body needs rest to function well.

What I Would Do If Someone's Touch Made Me Feel Uncomfortable:

If someone's touch made me feel uncomfortable, I would:

1. Say 'No' firmly and loudly — I would immediately tell the person to stop and say 'No' clearly.
2. Move away from that person as quickly as possible.
3. Tell a trusted adult — I would immediately tell my parents, teacher, or another trusted adult about what happened.
4. Not feel guilty — I would remember that it is never my fault if someone touches me in a way that makes me uncomfortable.
5. Not keep it a secret — I would speak up, because staying silent can allow the unsafe behaviour to continue.

Remember: My body belongs to me, and I have the right to feel safe at all times.

People I Would Tell If I Face an Unsafe Situation:

If I face an unsafe situation, I would immediately tell:

1. My parents (mother or father) — They are my first and most trusted protectors.
2. My teacher — At school, my teacher is a trusted adult who can help me.
3. My grandparents — They are caring and trustworthy family members.
4. An elder sibling — An older brother or sister can also help and guide me.
5. School counsellor — If available, the school counsellor is trained to help in such situations.

I will never stay silent if I feel unsafe. Speaking up is the bravest and most important thing I can do.

Two Situations Where I Would Firmly Say 'No':

1. If a stranger or known person tries to touch my private body parts — I would firmly say 'No', move away, and immediately tell a trusted adult.

2. If someone asks me to go with them to a lonely or unknown place without my parents' permission — I would firmly say 'No' and inform my parents or teacher.

(Additional examples: If someone tries to bully me or force me to do something that makes me feel scared or uncomfortable, I would say 'No' and seek help.)

What Would Happen If Each Element Were Missing:

Elements:

• Soil: Without soil, the seed would have no place to germinate and grow. There would be no nutrients or support for the roots, and the plant could not survive. No grain would be produced.
• Water: Without water, the seed would not germinate. The plant would dry up and die. Crops cannot grow without regular watering or rainfall.
• Sunlight: Without sunlight, the plant cannot perform photosynthesis and cannot make its own food. The plant would become weak, pale, and eventually die. No grain would form.

Animals:

• Cattle: Without cattle, farmers would find it very difficult to plough the fields. The soil would not be tilled properly, making it hard to sow seeds. Also, natural manure from cattle would be unavailable, reducing soil fertility.
• Earthworm: Without earthworms, the soil would become hard and compact. It would not be aerated or enriched with nutrients. The roots of plants would struggle to grow, and the soil would become less fertile over time.

People:

• Farmer: Without the farmer, no one would sow the seeds, water the crops, protect them from pests, or harvest the grain. The entire process of food production would come to a halt.
• Shopkeeper: Without the shopkeeper, the harvested grain would not reach consumers. There would be no link between the farmer and the family, and people in cities and towns would not get food.
• Cook: Without the cook, the raw grain would not be transformed into edible food. Even if grain reached our home, it would not become the nutritious meal that reaches our plate.

My Favourite Balanced Diet Plates:

(This is a sample answer. Students should fill in their own favourite healthy food items.)

Note: A balanced diet includes carbohydrates (rice, chapati), proteins (dal, egg, milk), vitamins and minerals (fruits, vegetables), and fats in small amounts. I will take only as much as I can eat so that I do not waste any food.

Activities I Enjoyed During Mindful Eating:

During the mindful eating exercise, I enjoyed:

1. Feeling the texture of the peanut with my fingers and tongue — it was a new and interesting experience.
2. Discovering the taste slowly — I noticed the salty and nutty flavour much more clearly than when I eat quickly.
3. Listening to the sound of the crunch when I bit into the peanut.
4. Smelling the aroma of the food before putting it in my mouth.
5. Chewing slowly and feeling how the texture changed from crunchy to soft.

Mindful eating helped me appreciate my food much more and made me realise how much I usually miss when I eat in a hurry.

How I Can Keep My Body Strong:

To keep my body strong, I will eat a balanced diet, exercise regularly, sleep well, and stay active throughout the day.

Exercises I Would Practice:

1. Yoga (Tadasana, Vrikshasana, Balasana)
2. Stretching exercises
3. Jumping jacks
4. Skipping rope
5. Running / jogging
6. Push-ups (simple ones suitable for my age)

Games I Would Practice:

1. Cricket
2. Badminton
3. Kabaddi
4. Kho-Kho
5. Football
6. Hide and seek

Regular exercise and play make my muscles strong, improve my stamina, keep my heart healthy, and make me feel happy and energetic.

My Daily Healthy Habits Plan:

Following these habits daily will help me stay healthy, happy, focused, and full of energy.