1. Health Tips MP1
Getting Active!

2. 1. Are you active enough? Recommended number of steps each day: 10,000
Ideas for increasing step count:
Take a walk with a family member or friend
Walk the dog
Park far away from entrances
Take the stairs
Watch your favorite show while walking on a treadmill
Walk around while you’re on the phone
Skip the drive-thru
Make several trips up and down the stairs in your house when cleaning
Walk around the mall/window shop
Remember, the good habits you create now can stick for life!

3. 2. I work out. Is that enough?
Is a one-hour workout enough to balance sitting all day?
No!
Recommended: get up and move every 30 minutes
Catabolism--the breaking down of tissue; occurs during sedentary periods.
Source:

4. 3. I hate working out. Now what?
Find something you love! Any of the following count as exercise:
Jumping on a trampoline
Walking
Wall Climbing
Playing sports
Running around with little kids/pets
Dancing
What else?
Make good habits while you’re young and they’ll stick when you’re an adult!

5. 4. Top 10 Benefits of Staying Active (part 1)
Feel more energized
Burn more calories at rest
Improve overall appearance
Skin
Weight
Muscle tone
Be able to withstand stress
Decrease risk of illness
Source: state.edu/paccats/Contents/PA/PDF/Top%20Ten%20Reasons%20to%20Exercise%20and%20Be%20Physically%20Active.pdf

6. 5. Top 10 Benefits of Staying Active (part 2)
Speed up recovery from injury or surgery
Keep focused
Better test results!
Build up cardiovascular endurance
Improve flexibility
Increase lean body mass
Decrease fat mass
Source: state.edu/paccats/Contents/PA/PDF/Top%20Ten%20Reasons%20to%20Exercise%20and%20Be%20Physically%20Active.pdf

7. 6. Types of Exercise Aerobic Exercise Boost endurance
Treadmill, elliptical, stairmaster, jogging, jumping jacks, yardwork, dancing, etc.
Strength/Resistance Training
Weights/machines
Kettlebells
Resistance bands
Body-weight exercises
Interval Training
HIIT
Tabata
Sprints
Balance
Bosu ball
Stability ball
Flexibility
Yoga
Stretching