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Control your weight
Reduce your risk of cardiovascular disease
Reduce your risk for type 2 diabetes and
metabolic syndrome
Reduce your risk of some cancers
Strengthen your bones and muscles
Improve your mental health and mood
Improve your ability to do daily activities and
prevent falls, if you're an older adult
Increase your chances of living longer
Because the results are amazing:
A HEALTHY HEART-Regular physical activity and a healthy diet can lower your
blood pressure and cholesterol levels and can reduce the risk of illnesses such
as type 2 diabetes or heart disease.
STRONG BONES-Exercise, combined with fat-free or low-fat dairy products and
other foods rich in calcium, is necessary to build strong, healthy bones and can
help slow the bone loss associated with getting older.
A SENSE OF WELL-BEING-Being in good shape can give you more energy,
reduce anxiety and depression, improve self-esteem, and help you better manage
stress.
A GOOD SOCIAL LIFE-Staying active is a great way to have fun, make new
friends, and spend quality time with family.
LOOKING AND FEELING BETTER-You look better when you’re in shape and
eating right. Staying active helps you tone muscles and improve your posture.
Both moving more and eating healthy are important to maintaining a healthy
weight.
Make half your plate fruits and vegetables.
Make half the grains you eat whole grains.
Choose fat-free or low-fat (1%) milk, yogurt, or
cheese.
Drink water instead of sugary drinks.
Choose lean sources of protein.
Compare sodium in foods like soup and frozen
meals and choose foods with less sodium.
Eat some seafood.
Pay attention to portion size.
Be realisticWhether they’re for students or adults, goals should be
challenging, but attainable. An unreachable goal will only be
discouraging.
Think short-termLive for the moment. Goals must be meaningful and reachable in
the near future.
Write it downKids and adults alike benefit from writing out their goals and
putting them where they can see them every day. Maybe on the
fridge or bathroom mirror?
Keep it simple-.
Goals should be straightforward. For example, “I’ll play soccer with
my friends for 60 minutes each day for a week,” “I’ll increase my
activity time by 5 minutes each week until I reach 60 minutes a
day,” or “I’ll skip sugar-sweetened beverages this week.”
Adolescents should do 60 minutes (1 hour) or
more of physical activity each day. 300 minutes
per week. Activity should include all of the three
types of fitness.
Aerobic (Most of the activity)
Muscle Strengthening
Bone Strengthening
Aerobic activity should make up most
of your 60 or more minutes of
physical activity each day. This can
include either moderate-intensity
aerobic activity, such as brisk walking,
or vigorous-intensity activity, such as
running. Be sure to include vigorousintensity aerobic activity on at least 3
days per week.
Include muscle strengthening
activities, such as weight lifting or
push-ups, at least 3 days per week
as part of your 60 or more minutes.
Include bone strengthening
activities, such as jumping rope
or running, at least 3 days per
week as part of your 60 or
more minutes.
Mile RunAerobic
Curl-upsEndurance
Push-upsStrength
Arm ReachFlexibility
Trunk Extension- Flexibility
Body Composition-BMI