A painting of a pink desk by a window, with an alarm clock, a cup, a red apple, a small toothbrush and a stack of books
Body 101 · Lesson 4 · ages 8 to 13

Growing every day, staying well

Our bodies never stop working. They grow, repair themselves and fight germs every single day. This lesson shows how the body changes from a baby onwards, and how we can help it by sleeping, eating, playing and washing our hands.

Two yellow chicks standing beside a green egg on a mound of soil, with tiny seedlings sprouting nearby
1 · GrowingBaby → adult

From a tiny baby to a grown-up

Slide through the ages one at a time and watch how height, teeth, bones and sleep change.

Newborn baby
Newborn1 yr5 yrs10 yrs15 yrsAdult
–
Rough height
–
Teeth
–
Bones
–
Sleep needed a day
–
Heartbeats per minute

The faint shadow behind is an adult's height. The numbers are rough averages; every child grows at their own speed, and young children have bigger heads than the picture shows.

A child's bedroom at night, with a huge moon outside the window, a bed with a soft blanket, a teddy bear and stars on the wall
2 · SleepEnough sleep, growing brain

What time should you go to bed tonight?

While you sleep, your brain files away the day's memories and your body releases a hormone that helps you grow. Pick your age and the time you need to wake up, then see the best bedtime.

Go to bed around
20:30
No later than
21:30

Tip Turn off screens about an hour before bed, because screen light keeps the brain awake and makes it harder to fall asleep. Try to go to bed and wake up at the same times every day, even at weekends.
A plate of food seen from above, with rice, grilled fish, broccoli, cucumber, tomatoes and fruit, beside a cup of drink and half an orange
3 · EatThe 2:1:1 healthy plate

Fill the plate

Thailand's Department of Health recommends the 2:1:1 healthy plate: half vegetables, a quarter rice or other starch, and a quarter meat, fish, eggs or beans, plus fruit and milk or water. Tap foods to put them on the plate.

VegStarchProtein

A pale pink trainer, a football and a small notebook on green grass
4 · Play60 minutes a day

Your body loves being used

The World Health Organization recommends that children play or exercise hard enough to get a bit out of breath for at least 60 minutes a day in total. Running, jumping, climbing and cycling all count.

Stronger bones

Every time you jump or run, your bones feel the impact and respond by building more bone to become stronger. Childhood is the best time in your whole life for building bone.

Heart, lungs and brain benefit too

The heart and lungs get stronger when they often work hard. After a good run around, the brain is more alert and remembers what it learns better, and you sleep better that night too.

A pale yellow bar of soap with soft blue and pink balls and small clear bubbles
5 · Handwashing7 steps · 20 seconds

Wash the germs away

Our hands touch things all day, so they pick up lots of germs. Scrub with soap through all 7 steps for at least 20 seconds. Press start and follow along.

    A pastel toy castle with blue roofs, surrounded by soft round balls in many colours
    6 · DefenceThe body's defence team

    Your body is a castle with guards

    Germs try to get in every day, but the body has several layers of defence. Tap each part of the castle to see what it is in your body.

    RememberEnough sleep, a full plate, play every day and washing hands often all help your body grow and keep your defence team strong. If you feel unwell, always tell a grown-up at home.
    Review10 questions

    Test yourself

    Correct: 0 of 10

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