Lower Your Risk and Get Fit

Transcription

1 Lower Your Risk and Get Fit Take Action Now! Regular exercise is good for kids. It has been proven to help them build selfesteem, sleep better, have more energy, decrease anxiety, and decrease depression. Check out these tips that will help turn your life around

2 Promotes stronger muscles and bones Fights chronic disease Manages weight Boost engery Improves mood and sleep Kenesha M. Huey HPELS Intern

3 Week 1 Be sure to follow the Dieticians recommendations Start making healthy eating habits. Eat three well balanced meals a day plus two nutritious snacks Choose snacks that are low in calories such as fruits and vegetables. Avoid eating high calorie foods such as chips and cookies. Drink plenty of water each day avoid soft drinks and jucies. Keep a daily journal of food and beverages you consume each day. Aslo write down the amount of time you spend exercising, watching television and playing video games. Kenesha M. Huey HPELS Intern

4 25% of children age 8-16 watch four or more hours of television per day Week 2 The more time you spend on activities sitting down the less time available for activities like basketball, dancing, bike riding and swimming. Try to spend no more than two hours a day on screen time. This includes computers, televisions, and games. Kenesha M. Huey, HPELS Intern

5 Week 3 Walk or ride your bike instead of driving long distances Take a walk with a friend or the dog Park at the end of the parking lot and walk to the front entrance of the mall or grocery store Do more chores and yard work Use the stairs instead of the elevator Kenesha Huey, HPELS intern Daniel Preud Homme, MD, CN

6 Week 4 Walking Soccer Dance Tennis Swimming Skating Bicycling Basketball Jogging Kenesha M. Huey, HPELS Intern

7 Week 5 All kids love going to the park. Make use of playground time to get a great workout with the following moves using the playground equipment. Swings When pumping your legs on the swings you are targeting your quadriceps and hamstrings. The harder you pump your legs the more intense the workout. Next, switch and push someone. Now you will work your arms. The Slide Each time you climb up the steps to slide it is good for your quadriceps, hamstrings and buttocks. Seesaw On the seesaw each time you land will keep your bones strong and pushing off to go back up works your legs and buttocks To avoid accidents try to get involved and do these activities along with your child. In fact, it will make the activity more fun while exercising at the same time. Kenesha M. Huey, HPELS Intern

8 Seek out fun fitness sessions Week 6 Fun classes or sessions with a youth fitness trainer can spark interest simply because the instruction is coming from someone other than Mom and Dad. However, be sure to follow the instructions from your Doctor when choosing a exercise plan. Kenesha M. Huey, HPELS Intern

9 Contact Hours of Operation Child Disadvantages Advantages Features Financial Cost Dearborn YMCA Planet Fitness Omni Gym World Gym Sportplex Students: $20/month or $240/yearly Family of 2: $45/month or $540/yearly Heated Indoor Pool Indoor B-ball court and gymnasium Outdoor walking/running track $1 enrollment fee $10 a month $1 enrollment fee $19.99 a month ( billed to a checking account or credit card for 12 months) Weight room Cardio room Judge free zone Programs start as low as $20 -$34 dollars a month Plush locker rooms and saunas Kids zone 45min class for kids ages five and up Cardio Cinema Movie Room pieces of Cardio Equipment $1 enrollment $29.95 a month or $34.95 a month no commitment World Gym Cinema All new Cybex circuit training and free weights Programs starts at $40 a month Month to month payment is available with a membership agreement Racquetball Courts Basketball court Whirlpool Sauna & Steam room Swimming room Indoor track Weight & cardio room No contracts (but you must have a checking account) Scholarships for income-based membership Very Affordable No contracts ( some programs require direct billing to an account or credit card) Services are offered to children late hours Has private fitness areas for women No contracts on certain programs Online billing information 30 day trail with no obligation Certified and experienced group exercise instructors Children 12 years of age have full access to gym Costly Not very child friendly Age requirements for use of equipment Pizza night No activities for children Some memberships can only be used at one location Costly Requires a contract of 1 to 2 years. No activities for children No showers No No Yes No Yes but limited Limited activities for children Membership requires a contract Very costly Monday Friday: 6:30 am 8:00 pm Monday Thursday 5:00 am - 11:00 pm Friday 5:00am 9:00pm Saturday- Sunday 8:00am - 6:00pm Monday - Thursday 5:00 am 10:00pm Friday 5:00 am 9:00 pm Saturday 8:00 am - 8:00 pm Sunday 10:00 am- 6pm Monday- Thursday 9:00 am 9:00pm Friday 10:00 am 7:00 pm Saturday 10:00 am 2:00 pm Sunday CLOSED Monday Thursday 5:15 am 9 pm Friday 5:15 am 8 pm Saturday 8:00 am 6:00 pm Sunday 9:00am - 5:00pm Melissa Clarke, Membership Coordinator (251) (251) Chasity, Membership Coordinator (251) (251) Deena Hudson, Club Manager (251)

10 Week 7 Financial Cost Classes Child Friendly Volunteers of America Starts as low as $25 dollars a session Sessions one to two months long Beginning Cheerleading (Ages 5-8) Tennis for Kids Beginners Tai Chi Ben. C Rain High School Starts as low as $15 dollars a sessions Sessions one to two months long Taekwondo for beginners Davidson High School $12 $20 dollars a sessions Sessions one to two months long Walking (free) Basic gymnastics Toning and Tighting Line dancing Palmer Pillans Middle School Starts as low as $15 dollars a session Sessions one to two months long Tap Dance Jazz Dance Hip Hop Leflore High School yes yes yes yes yes Starts as low as $18 dollars a session Sessions one to two months long Watercise aerobics Shape up Aerobics Salsa HOW TO REGISTER Registration is accepted on a first come-first serve basis. Many classes have limited enrollment. All sessions last one to two months long. For telephone registration call or Kenesha M. Huey, HPELS Intern

11 Week 8 To prevent injury it is important to warm up and cool down when exercising. When warming up bend, strecth your limbs, and do knee lifts for at least five minutes. To cool down include light activity such as walking and strecthing. This will allow your heart rate and breathing to come back to comfortable level. Learn to check your pulse Locate your cartiod pulse by placing your middle finger on the inside of the wrist on the opposite hand. Locate your pulse Using a clock with a second hand count the number of beats under your finger for 30 sec seconds. Multiply that number by 2 to caculate your pulse rate. What is a normal pulse? Age Group Normal Heart Rate at Rest Children (ages 6-15) beats per minute Adults (age 18 and over) beats per minute Kenesha M. Huey HPELS Intern

12 To prevent Chronic Disease To prevent Diabetes To Save your Insulin 30 minutes Moderate Aerobic Activity 30 Minutes Moderate Aerobic Activity 45 minutes Moderate Aerobic Activity For weight loss 60 to 90 minutes Moderate Aerobic Activity 3 to 5 days per week 3 to 5 days per week 3 to 5 days per week 7 days per week Kenesha M. Huey HPELS Intern Cameron Likely, MS Leigh Ann Phelps, RN