1. Physical Fitness/Health Agenda: I. Why being active is important II. How to be active III. What to eat IV. Important Safety Tips Agenda: I. Why being active is important II. How to be active III. What to eat IV. Important Safety Tips

2. I. Why should we stay active? Helps keep bones strong which helps prevent osteoporosis. Helps keep bones strong which helps prevent osteoporosis. Hypertension and diabetes can be avoided Hypertension and diabetes can be avoided Reduction of cardiovascular diseases Reduction of cardiovascular diseases NOTE: Heart disease is the #1 cause of death in the U.S. NOTE: Heart disease is the #1 cause of death in the U.S. Helps keep bones strong which helps prevent osteoporosis. Helps keep bones strong which helps prevent osteoporosis. Hypertension and diabetes can be avoided Hypertension and diabetes can be avoided Reduction of cardiovascular diseases Reduction of cardiovascular diseases NOTE: Heart disease is the #1 cause of death in the U.S. NOTE: Heart disease is the #1 cause of death in the U.S.

3. Why- cont’d Obesity chances decrease Obesity chances decrease Enhances your mood and increases energy Enhances your mood and increases energy Reduces stress Reduces stress Helps increase your self-esteem because you look and FEEL healthy Helps increase your self-esteem because you look and FEEL healthy Obesity chances decrease Obesity chances decrease Enhances your mood and increases energy Enhances your mood and increases energy Reduces stress Reduces stress Helps increase your self-esteem because you look and FEEL healthy Helps increase your self-esteem because you look and FEEL healthy

4. II. How to be active Try to do cardiovascular activities for at least 30 minutes a day. Try to do cardiovascular activities for at least 30 minutes a day. Ex. Walking, jogging, biking, swimming, basketball, football, soccer, tennis Ex. Walking, jogging, biking, swimming, basketball, football, soccer, tennis **It is important to warm up and cool down for 5 mins before and after these exercises. **Drink plenty of water before, during and after exercising. Try to do cardiovascular activities for at least 30 minutes a day. Try to do cardiovascular activities for at least 30 minutes a day. Ex. Walking, jogging, biking, swimming, basketball, football, soccer, tennis Ex. Walking, jogging, biking, swimming, basketball, football, soccer, tennis **It is important to warm up and cool down for 5 mins before and after these exercises. **Drink plenty of water before, during and after exercising.

5. How to be active (cont’d) Do strengthening exercises 3-4 times a week Do strengthening exercises 3-4 times a week Ex. Lifting dumbbells,weight machines, resistance bands Ex. Lifting dumbbells,weight machines, resistance bands If you do not have weights, use your own body weight by doing pull-ups, squats, push-ups, climbing stairs, or arm dips on a bench If you do not have weights, use your own body weight by doing pull-ups, squats, push-ups, climbing stairs, or arm dips on a bench **It is important to stretch before, during and after these exercises. Do strengthening exercises 3-4 times a week Do strengthening exercises 3-4 times a week Ex. Lifting dumbbells,weight machines, resistance bands Ex. Lifting dumbbells,weight machines, resistance bands If you do not have weights, use your own body weight by doing pull-ups, squats, push-ups, climbing stairs, or arm dips on a bench If you do not have weights, use your own body weight by doing pull-ups, squats, push-ups, climbing stairs, or arm dips on a bench **It is important to stretch before, during and after these exercises.

6. III. What to eat **EAT BREAKFAST!!! It is the most important meal of the day!!! Make sure you eat enough protein, whole grains, dairy, fruits, vegetables, soy products (from nuts), omega-3 fats and oils (from fish, avocados) Make sure you eat enough protein, whole grains, dairy, fruits, vegetables, soy products (from nuts), omega-3 fats and oils (from fish, avocados) **EAT BREAKFAST!!! It is the most important meal of the day!!! Make sure you eat enough protein, whole grains, dairy, fruits, vegetables, soy products (from nuts), omega-3 fats and oils (from fish, avocados) Make sure you eat enough protein, whole grains, dairy, fruits, vegetables, soy products (from nuts), omega-3 fats and oils (from fish, avocados)

7. Food Pyramid Orange: at least 3 oz. of grains Green: Veggies Red: Fruits Yellow: Oils (fish, nuts, veggie oil) Blue: Milk products Purple: Meat/beans (lean protein)

8. Important Safety Tips Always drink plenty of water before, during and after exercising. Always drink plenty of water before, during and after exercising. Do not continue to perform an exercise if it is causing you pain or discomfort. Do not continue to perform an exercise if it is causing you pain or discomfort. Do not follow “fad” diets such as all protein, zero carbs Do not follow “fad” diets such as all protein, zero carbs When you exercise: stretch, warm-up, and cool-down When you exercise: stretch, warm-up, and cool-down Always drink plenty of water before, during and after exercising. Always drink plenty of water before, during and after exercising. Do not continue to perform an exercise if it is causing you pain or discomfort. Do not continue to perform an exercise if it is causing you pain or discomfort. Do not follow “fad” diets such as all protein, zero carbs Do not follow “fad” diets such as all protein, zero carbs When you exercise: stretch, warm-up, and cool-down When you exercise: stretch, warm-up, and cool-down

9. REMEMBER: Do exercises you LIKE TO DO! Make it fun! Learn a new sport, make new friends, just STAY ACTIVE!