Benefits of Physical Activity Health 1

Mental and Social Benefits Exercise has a positive effect on your mental, physical and emotional health Stress Relief Mood Enhancement Better Sleep Improved Self-Esteem

Stress Relief and Mood Enhancement It bumps up your endorphins. It's meditation in motion. Focus on a specific task. It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. http://www.mayoclinic.com

Sleep and Exercise Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. Exercise in the morning: In the morning, whether you're exercising or not, can improve your sleep at night by reinforcing your body's sleep-wake cycle. Exercise in the afternoon: vigorous exercise in the late afternoon or early evening that appears most beneficial because it raises your body temperature above normal a few hours before bed, allowing it to start falling just as you're getting ready for bed. This decrease in body temperature appears to be a trigger that helps ease you into sleep. http://www.mayoclinic.com

Risks of Being Inactive Despite all of the benefits teens still choose to be sedentary Sedentary: involving little physical activity Many health problems can occur from being sedentary: Unhealthy weight gain and obesity Cardiovascular disease, such as heart attack and stroke Type 2 diabetes

Risks of Being Inactive Asthma and other breathing problems Osteoporosis: condition where bones become porous and fragile Osteoarthritis: caused by a breakdown of cartilage and bone in the joints Psychological problems such as stress, anxiety and depression Premature death Teens should aim for 60 minutes a day of physical activity

Stronger Muscles Muscle mass is a metabolically active tissue. In other words, the more muscle mass you have, the more calories you burn even when you're not working out. Studies estimate that for each pound of muscle you add to your body, you will burn an additional 35-50 calories per day. So an extra five pounds of muscle will burn about 175-250 calories a day, or an extra pound of fat every 14-20 days. Because men have more muscle mass, they burn calories faster and lose weight more easily than girls. So girls need to work out daily to stay strong and in shape. webmd.com

Getting Started As you make the daily exercise commitment, be sure to include the following three types of exercise: Range-of-motion, or stretching exercises These involve moving a limb as far as it will go without pain. You can do this with basic stretches or through dance, yoga, tai chi, and similar activities. Endurance or conditioning exercises Endurance exercises include walking, cycling, climbing stairs, aerobics and swimming. These exercises strengthen muscles and build coordination and endurance. Strengthening exercises Resistance exercises help build strong muscles. You can do them with ankle and wrist weights, free weights, resistance machines, resistance bands, or free weights (handheld weights).

Target Heart Rate Target Heart Rate: The ideal range of aerobic activity. Target Heart Rate To figure out your heart rate during exercise, take your pulse for six seconds and multiply by 10.

Stages of the Workout Warm-Up: prepares the muscles Workout: F.I.T.T F: Frequency (at least 3 per week) I: Intensity (push hard, don’t overload) T: Type (Vary your activity) T: Time (Keep heart rate within target range for 20 minutes) Cool Down: allows heart rate to slow and body temperature to cool Hydrate