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Preventing Childhood Obesity
Cardiovascular Exercise
Strength Training
Flexibility Training
What is Cardiovascular Activity?
Cardiovascular Exercise – also known as,
aerobic exercise, can be thought of as any type
of exercise that increases the work of the heart
and lungs and sustained for a certain period of
time. Cardiovascular exercise makes your
muscles use oxygen more efficiently and
strengthens your heart and lungs.
Examples: walking, running, swimming
Benefits of Cardiovascular Exercise
Exercise can:
Be fun!
Improve mood
Increase self-esteem
Strengthen your heart
Boost energy levels
Help you sleep better
Improve mental focus
Increase strength and endurance
Reduce depression
Decrease stress
Enhance coordination and balance
Improve posture
Improve digestion
Help with weight loss or weight control
Help prevent or manage: blood pressure, cholesterol, diabetes,
osteoporosis, cancer, and other diseases.
* These are just a few of the many benefits of exercise.
Cardiovascular Exercise Precautions
Activity Calendar
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Instructions for using your calendar:
1. Be creative & have fun!
2. Print out your calendar and fill in the dates.
3. Decorate your calendar if you would like.
4. Figure out what works best for you:
having your workouts pre-set in the calendar and
checking them off as you go.
writing your workouts in after each day of exercise.
5. Check off each day you exercise with a pen or
marker; or find some stickers to keep track of your
workouts.
WHAT COMMUNITIES CAN DO –
According to the Center for Disease Control (www.cdc.gov)
Label Reading
Fats, Carbohydrates, & Proteins
Healthy Eating Tips
Label Reading
*Although these are good fats, be careful with portion sizes! Fats are dense in calories.
Typical Serving Sizes of Fats:
Oils (olive, canola, peanut, sesame) – 1 tablespoon
Flax seeds – 2 tablespoons
Avocado – 1/2 avocado
Nuts (almond, cashews, walnuts) – 2 tablespoons
Carbohydrates: Simple vs. Complex
Carbohydrates provide most of the energy needed in
our daily lives, both for normal body functions such
as heartbeat, breathing and digestion and for
exercise.
Simple carbohydrates are digested quickly; contain
refined sugars and few essential vitamins and
minerals.
Examples: fruit juice, milk, white bread, yogurt,
honey, candy and sugar
Complex carbohydrates - take longer to digest and
are usually packed with fiber, vitamins and minerals.
Examples: whole wheat breads, healthy cereals, whole
wheat pasta, & vegetables
It’s best to choose most of your carbohydrates from complex carbs!
Protein
Good protein choices
Chicken Breast
Turkey
Tuna
Salmon
Eggs
Milk
Cottage cheese
Almonds, peanuts,
cashews
Peanut butter
Yogurt
Healthy Eating Tips
Improving Your Child’s Eating Habits
Water
Sleep
Stress Management
Fun
Why Drink Water?
Water is our most important nutrient. Without it, our bodies would
stop working properly.
Water makes up more than half of your body weight.
The body has many important jobs that require water:
Blood, which contains a lot of water, carries oxygen to all the cells of the body.
Each cell in your body depends on water to function normally.
Drinking water regularly will keep the brain functioning properly.
Water helps to digest your food and get rid of waste.
Drinking plenty of water is essential to maintain a good digestion which in turn
keep your metabolism going.
Water helps regulate body temperature, especially during exercise. During
exercise, you lose water through your breath and by sweating. As the sweat
evaporates, your body cools.
Dehydration, due to not drinking enough water, can be a key
element in causing headaches, migraines, and fatigue.
Do not wait until you are thirsty to drink water, being thirsty is usually a
sign that you are already somewhat dehydrated.
Drink up!
In order to burn fat and lose weight I must work in the “fat burning zone” by decreasing my
pace.
False – as long as you are exercising, you are burning calories, which will help you lose
weight (as long as you keep your nutrition in check).
I have to exercise until I am out of breath in order to condition myself and lose weight.
False – you do not have to be out of breath, you just have to get out there and move! A
moderate walk while able to talk with a friend is sufficient.
Thin people are fit and have low body fat levels.
False