1. GET MOVING: ONE STEP AT A TIME Alice Kirk, MPH Child Health Program Specialist Educational programs of the Texas AgriLife Extension Service are open to all people without regard to race, color, sex, disability, religion, age, or national origin. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas Cooperating

2. Let’s Talk about…….  Sedentary behaviors  Benefits of physical activity  Ways to get fit  Being a role model

3. What could happen if…. You don’t eat the  right amount or  types of food and you don’t exercise often?

4.  Gain weight  Have problems sleeping at night  Health problems as you grow older  Poor self-image Answers:

5. + = Better Health

6. Sedentary Behaviors  Time spent NOT moving your body  Too much time spent not moving will keep your body from burning off energy from food and can lead to weight gain.  Reduce sedentary activities, like “screen” time.

7.  Screen time is time spent watching TV, playing video games, on the computer, and watching movies.  It is recommended that kids have less than 2 hours of screen time each day. Decreasing Screen Time

8. Physical Activity  Movement of the body  Kids should have at least 60 minutes of physical activity per day.  It is okay to add up 10 or 15 minutes at a time to reach the 60 minute goal.

9. What Are the Benefits of Physical Activity?  Sleep better at night  Feel GOOD about yourself  Increase chances of being a healthy adult  Stronger muscles and bones  Less likely to be overweight  Perform better on tests and at school

10. Three Ways to Get Fit  Endurance - makes your heart happy!  Youth need 60 minutes of physical activity each day.  Exercising in short spurts is okay – 10 or 15 minutes at a time to equal 30 to 60 minutes per day.  Strength - makes your body strong!  Improving strength does NOT mean lifting weights.  Flexibility - makes your body stretch!  Move and bend your body without pain throughout the whole day.

11. Examples of Endurance Exercises  Playing tag  Walking your dog  Jumping rope  Basketball  Soccer  Kickball  Running

12. Examples of Strength Activities  Climbing up trees, slides  Playing on monkey bars  Playing tug of war  Doing a handstand  Playing crab soccer

13. Examples of Flexibility Activities  Tying your shoes  Playing frisbee  Reaching for something high in the pantry/closet  Tumbling/gymnastics  Dancing

14. You Are a Role Model  People want to be like YOU!  You can help little brothers, sisters, and cousins learn to move more and sit less.  Get up and move with friends AND family.

15. 1. In the morning 2. At meals and snacks 3. At school 4. At home What Can YOU Do Each Day to Get Moving…

16. Now let’s get moving!!!!!! Thank you for coming.