Exercise Can Be Fun!

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2 Exercise Can Be Fun! Getting started is the toughest step in any exercise program and also the most important. Slow and steady is the best way to begin to improve general fitness. But, exercise can be fun! Start with a variety of physical activities. Choose fun activities throughout the year. Make exercise fun by choosing activities you enjoy. Try sports like soccer, baseball, basketball and football. Exercise may also include activities like dancing, stair climbing, tennis or other raquet sports, skiing, skating, karate, or bowling. Ask for help! Learn new sports and activities with support from coaches, teachers, friends and parents. Invite your family and friends to join you and make it more fun. Take plenty of time to get ready. Warm-ups and cool-downs get your body ready to be active. Walk, bend and do gentle stretching exercises. Flexibility exercises help avoid injuries. Work towards fitness goals gradually and do a little more each day until you have reached your fitness goals. Plan to be active for 35 minutes each day. Do it all at once or break it into smaller periods: Try 15 minutes of walking and 20 minutes of sorts. Keep a daily activity log of minutes spent on activity. Challenge yourself with new activities or make a goal to only take the stairs for one week. Then, see if that sticks! And, try another challenge. Exercise can help others, too. Rake your yard. Walk your neighbor d dog. Or, sweep the house. Feel good and make others feel good, too.

3 Physical Activity is Important If you want strong bones, you have to use them. Bone is living tissue. They constantly reforms due to everyday stress placed on them. Get STRONG! Weight-bearing Activity Physical activities work bones and muscles against gravity. This occurs with any weight-bearing exercise. These activities cause bones to build more cells and become stronger. Everyone needs weight-bearing exercise their whole life. Feel GREAT! Cardiovascular Activity In addition to building stronger bones, regular physical activity also strengthens the heart and lungs. It lowers blood pressure. Exercise improves muscle strength and flexibility. And, you will feel better, too, as exercise reduces stress and depression, helps control weight, and improves sleep. Learn About Fitness Fitness levels among kids are on the decline they need our help! Only one in four American schoolchildren gets an adequate amount of physical activity each day. The number of overweight children is growing rapidly. Almost 37 percent of 6- to 11-year olds are obese. Children should have at least 35 to 60 minutes of exercise each day. Without it, they can also miss their chance to build the strong bones they will need later in life. Bones grow in size and strength during childhood. The bone mass gained through physical activity during childhood helps determine how healthy bones will be throughout life. Through this campaign, Get Up, Get Out, Get Moving!, the American Academy of Orthopaedic Surgeons (AAOS) reminds all kids to get active.

4 What is Body Mass Index (BMI)? Body Mass Index (BMI) is a way to measure the amount of body fat. It is a number calculated using your weight and height. Depending on the number, you can get an idea of if you are underweight, normal weight, overweight or obese.

5 How do we calculate BMI? 1. Using pounds and inches: weight / (height) 2 x 703 Weight in pounds divided by height in inches squared times Using kilograms and meters: Weight / (height) 2 Weight in kilograms divided by height in meters squared BMI Categories: Underweight BMI less than 18.5 Normal weight BMI in the range of Overweight BMI in the range of Obesity BMI greater than 30

6 Bone Health Everyday A Healthy Diet Is Important Childhood is a critical time for developing dietary habits that support bone health. Calcium is an important ingredient in healthy bones. Osteoporosis is a disease in later life that drains away bone s calcium. So, now is the time to build up your bones! Young people can help avoid osteoporosis by putting deposits of at least 1,300 mg of calcium each day into their bone banks. Calcium comes in dairy foods. These include milk; yogurt and cheese; and green, leafy vegetables, like spinach and broccoli. Across 4. A tropical fruit with a big seed in the middle. 5. This vegetable may make you cry! 7. What should you eat three servings of per day? 10. What is important for healthy bones? Vitamin D and. 11. What should we do for 60 minutes each day? 12. What is a growing epidemic among children today? Down 1. This vegetable looks like mini trees. 2. What can we use to measure our body fat? 3. Granny Smith is a type of. 6. Lettuce, carrots, cucumbers and tomatoes together make a nice. 8. What red and sweet fruit is often used to make jam? 9. This fruit looks like a little orange.

7 Eating Healthy is Important! Find the words below on different things that make up a healthy diet. E C J Y J A P B B A S R Y D S T F A R R E G P R E A M E L O A L P L N I N G L J C A W C N R J P U O T A B D P A G B M L D Y O R E R A D R D L X G Y O Y Y L S I T I O K V C J I U W H X V G E W T E F L I B R B E O G G G G E X F S A U E Z B Q B G E C I T R B H M M O U H E R V L N J A E W L E J Q M M T A C Q O W F V H J M B W H C K C K T I U R F A B G A Z R W V V T G X A F Z R C B H M V Q M L S B O N V I T A M I N D S V G T J Y X A A Y D R H O G U X CALCIUM CALORIES CARBOHYDRATE DAIRY FAT FRUIT PROTEIN VEGETABLES VITAMIN D

8 Exercise is Good for You! Find the words below on different sports we can participate in. T L Y G M D F L X Z L O L B M U L B Z X W F H S J Y X P R D E A P A N M O R P L J Q K B E T B R R S H O X L C F N Q L T Y T Q V V E T A V W U I A I K X E M D T A B E X E R C I S E E K E M L Y A A H B R E M Y L R S L K E R L W L O U M S D P L A W L E S L B S L V T G F J U B L C A T L S U C M B N H T F O C B S B E G N I M M I W S V O N E Q R T N M Z O M N V T S H O C K E Y F N V E O N L E X F J K Q W U B O I C S U E K Q J I R Z Z V M R S S Y R B M BASEBALL BASKETBALL EXERCISE FOOTBALL HOCKEY LACROSSE RUNNING SOCCER SOFTBALL SWIMMING TENNIS VOLLEYBALL

9 Human Skeleton Use the words in the box below to identify parts of the skeleton. Each bone in our bodies has a name. There are more than 200 bones in our bodies. J A K B L C M N D O E I F H G Bone Vocabulary 1. Skull 2. Femur/Upper Leg Bone 3. Shoulder Joint 4. Rib Cage 5. Patella/Knee Cap 6. Spine 7. Clavicle/Collar Bone 8. Pelvis 9. Metatarsals/Foot Bones 10. Fibula 11. Tibia 12. Humerus/Upper Arm Bone 13. Radius 14. Ulna 15. Metacarpals/Hand Bones K=3 L=4 M=6 N=8 O=15 F=5 G=11 H=10 I=9 J=1 A=7 B=12 C=13 D=14 E=2

10 Showcase Your Artistic Talents!

11 Draw a picture of anything Get Up! Get Out! Get Moving! Maybe it s your favorite outdoor activity, or your friends playing together. Be creative. Any student who participates should bring home the waiver, read with their parents and sign at the bottom.

12 Exercise Can Be Fun for Parents, too! Childhood activities like running, jumping and other before adulthood. But don t tell them that. For more on weight-bearing activities are great ways for kids to build how kids can keep bones healthy, visit aaos.org, or call healthy bones. Which BONES. Or for physical Putis theimportant. emphasis on the fun rather than on winning. American Academy of Be a role model. Join children for a bike ride, a ball game, or a long walk. Show them how much you enjoy Because childhood is the only time education tips, visit aahperd.org/naspe, Orthopaedic Surgeons being active. kids have to achieve mass" as a reward. or call "peak-bone Use physical activity Plan a family trip to the park. national association for sport daily & physical education Make exercise part of everyone s routine. Chores such as raking leaves, painting, or walking the dog are great ways to increase physical activity. Get about up. Get out. activities Get moving. Schedule physical activity. Think planning in 10- to 15-minute blocks of time throughout the day. Make it easy to be active. Plan indoor areas for physical activity. Make it fun to be active. Select toys and gifts that promote physical activity.

Learn at Home: Nutrition Lessons for Healthy Living. MyPyramid Basics. Carefully read this lesson. It should take about minutes to complete.

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