1. 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

2. 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 youre 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.

3. 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.

4. Be realistic- Whether theyre for students or adults, goals should be challenging, but attainable. An unreachable goal will only be discouraging. Think short-term- Live for the moment. Goals must be meaningful and reachable in the near future. Write it down- Kids 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, Ill play soccer with my friends for 60 minutes each day for a week, Ill increase my activity time by 5 minutes each week until I reach 60 minutes a day, or Ill skip sugar-sweetened beverages this week.

5. 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

6. 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 vigorous- intensity aerobic activity on at least 3 days per week.

7. 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.

8. Include bone strengthening activities, such as jumping rope or running, at least 3 days per week as part of your 60 or more minutes.

9. Mile Run-Aerobic Curl-ups- Endurance Push-ups- Strength Arm Reach- Flexibility Trunk Extension- Flexibility Body Composition-BMI