A wooden desk by a window at dawn with a glass of milk, a red apple, a numberless alarm clock and a toothbrush in a cup, with a globe and a notebook nearby.
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.

Three pairs of shoes from small to large on a dark surface: knitted baby booties with bear faces, a child's velcro sneakers and adult running shoes, in golden light.
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: a bed with a white pillow, a folded star-patterned blanket and a teddy bear, a crescent moon and stars through the window, and a warm star-patterned lamp.
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 seen from above: half green vegetables, broccoli, cucumber, grapes and blueberries, a quarter brown rice and a quarter grilled fish, with a glass of water beside it.
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

Blue sneakers, a football and a jump rope on grass at sunset, backlit by golden light.
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 cream-coloured bar of soap surrounded by foam under water running from a tap into a metal sink, with small splashing droplets.
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 model stone castle on an island in a moat with its drawbridge raised, round white guards with shields on the walls, and spiky dark purple germ shapes waiting outside the moat.
    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

    Fancy a game on this lesson?

    Every question from this lesson is in the Body 101 arena. Race the clock, duel someone at home, play as a team, beat the bosses, or practise with no timer at all.

    Play this topicThe whole arena