🏃♂️ Day 10 | Novice (B1)

How to Stay Healthy

⏱ Time target: 4-5 minutes

Staying healthy is important for everyone. When we are healthy, we have more
energy, feel happier, and can enjoy life more. There are some simple things we
can do every day to take care of our bodies and minds.

One of the best ways to stay healthy is to eat a balanced diet. This means eating
different kinds of foods, including fruits, vegetables, grains, and proteins like
meat, fish, or beans. It is also important to drink plenty of water and avoid too
much sugar, salt, and fast food.

Another important part of staying healthy is exercise. People should try to be

active for at least 30 minutes a day. This can include walking, cycling, playing
sports, or even dancing. Regular exercise helps to keep our hearts strong, our
muscles fit, and our minds clear.

Getting enough rest is also key to good health. Most adults need between seven
and nine hours of sleep each night. Sleep gives our bodies time to repair and our
brains time to rest. Without enough sleep, people can feel tired, stressed, or find
it hard to concentrate.

Finally, it is important to take care of our mental health. Spending time with
family and friends, enjoying hobbies, and finding time to relax all help reduce
stress. When people feel sad or worried for a long time, it is a good idea to talk to
someone, like a friend or doctor.

By following these simple steps, we can all work towards a healthier and happier
life.

🔹 Micro-task:
👉 Write what this text is mainly about.
🏋️ Day 10 | Moderate (B2)
The Benefits of Regular Exercise

⏱ Time target: 5-6 minutes

Regular exercise is one of the best things we can do for our health. It does not
matter how old we are or what kind of job we have — staying active brings many
benefits for both the body and the mind.

One of the most important benefits of exercise is that it keeps our bodies strong.
When we move our bodies, we make our muscles and bones healthier. Exercise
helps us maintain a healthy weight by burning calories and improving the way
our bodies use energy. People who exercise regularly are less likely to suffer
from serious health problems, such as heart disease, diabetes, and high blood
pressure.

Exercise is also good for mental health. When we exercise, our bodies release
chemicals called endorphins. These chemicals help us feel happier and more
relaxed. Many people find that exercise reduces stress and helps them sleep
better at night. It can also improve memory and concentration, making it easier to
focus on work or study.

Another benefit of exercise is that it can be social. Many activities, such as team
sports, fitness classes, or walking groups, give people a chance to meet others
and make new friends. This can help reduce feelings of loneliness and build a
sense of community.

It is important to remember that exercise does not have to be difficult or

expensive. Walking, cycling, swimming, and even gardening are great ways to
stay active. The key is to find activities that you enjoy so that it is easier to make
them part of your daily life.

By making exercise a regular part of our routines, we can improve our health,
feel better, and enjoy life more fully.

🔹 Micro-task:
👉 Write sentences that summarises the main idea of this text.
🧠 Day 10 | Expert (C1)
Modern Life and Mental Health: A Growing Concern

⏱ Time target: 7-8 minutes

In today’s fast-moving world, mental health has become a growing concern. Although
modern life offers many advantages — from better healthcare to advanced technology — it
also brings new pressures and challenges. Stress, anxiety, and depression are increasingly
common, affecting people of all ages and backgrounds. Understanding the causes and
possible solutions to this issue is more important than ever.

One of the main reasons mental health problems are on the rise is the pace of modern life.
Many people feel under constant pressure to do well at work or school, to earn enough
money, and to meet social expectations. Long working hours, tight deadlines, and the need to
stay connected through phones and computers can leave little time to relax. This can lead to
high levels of stress, which, over time, may harm mental health.

Technology, while useful in many ways, can also add to the problem. Social media, for
example, allows people to stay in touch and share their lives, but it can also create feelings of
loneliness or low self-esteem. Seeing others’ “perfect” lives online may make people feel
that they are not good enough or that they are missing out. In addition, spending too much
time online can reduce face-to-face contact and real-life social connections, which are
important for emotional well-being.

Urban life is another factor. Many people now live in busy cities where noise, pollution, and
overcrowding can increase stress levels. At the same time, traditional support networks —
such as close family ties and neighbourhood communities — are often weaker than in the
past. This can make people feel isolated, even when they are surrounded by others.

There are, however, steps that can be taken to improve mental health. On a personal level, it
is important to make time for rest and activities that bring joy, such as hobbies, exercise, or
spending time with loved ones. Talking about problems with a friend, family member, or
professional can also make a big difference.

Governments and employers also have a role to play. Workplaces can offer support by
encouraging a healthy work-life balance, providing mental health services, and creating a
positive working environment. Schools can help by teaching young people about mental
health and how to manage stress.

In conclusion, while modern life presents many challenges for mental health, there are ways
to address the problem. By working together, individuals, communities, and governments
can help create a world where mental well-being is a priority for all.

🔹 Micro-task:
👉 Write sentences that summarises what this text says about modern life and mental health.