Physical Fitness/Health

Agenda:
I. Why being active is important
II. How to be active
III. What to eat
IV. Important Safety Tips
I. Why should we stay active?

 Helps keep bones strong which helps

prevent osteoporosis.
 Hypertension and diabetes can be
avoided
 Reduction of cardiovascular diseases
 NOTE: Heart disease is the #1 cause of
death in the U.S.
Why- cont’d
 Obesity chances decrease
 Enhances your mood and increases
energy
 Reduces stress
 Helps increase your self-esteem
because you look and FEEL healthy
II. How to be active

 Try to do cardiovascular activities for at

least 30 minutes a day.
 Ex. Walking, jogging, biking, swimming,
basketball, football, soccer, tennis
**It is important to warm up and cool down
for 5 mins before and after these
exercises.
**Drink plenty of water before, during and
after exercising.
How to be active (cont’d)

 Do strengthening exercises 3-4 times a

week
 Ex. Lifting dumbbells,weight machines,
resistance bands
 If you do not have weights, use your own
body weight by doing pull-ups, squats,
push-ups, climbing stairs, or arm dips on a
bench
**It is important to stretch before, during and
after these exercises.
III. What to eat

**EAT BREAKFAST!!! It is the most

important meal of the day!!!

 Make sure you eat enough protein,

whole grains, dairy, fruits, vegetables,
soy products (from nuts), omega-3 fats
and oils (from fish, avocados)
Food Pyramid

 Orange: at least 3
oz. of grains
 Green: Veggies
 Red: Fruits
 Yellow: Oils (fish,
nuts, veggie oil)
 Blue: Milk products
 Purple: Meat/beans
(lean protein)
Important Safety Tips

 Always drink plenty of water before,

during and after exercising.
 Do not continue to perform an exercise
if it is causing you pain or discomfort.
 Do not follow “fad” diets such as all
protein, zero carbs
 When you exercise: stretch, warm-up,
and cool-down
 REMEMBER:

Do exercises you LIKE TO DO!

Make it fun!

Learn a new sport, make new friends, just

STAY ACTIVE!