Yes, you
can exercise
everyday!
Obesity(2):
What a lack of
exercising is leading to…
What is obesity?
•
Obesity is having your
BMI (body mass index)
be greater than the 95
percentile.
Who is obesity affecting?
•
Recently obesity has
tripled for middle school
students.
Why should I care about
obesity?
•
It causes early coronary
heart disease and
premature death, along
with other serious health
issues.
How do I avoid obesity?
•
Daily physical activity is
one of the ways to avoid
obesity.
Benefits of
Physical Activity (1)
Physical activity is key
to…
1. Maintain a healthy
weight.
2. Reduce blood
pressure.
3. Raise good
cholesterol.
4. Reduce the risk of
diabetes.
5. Reduce the risk of
cancer.
6. Healthy
psychological wellbeing.
7. Strong selfconfidence.
8. Higher self-esteem.
š ›
A simple guide on how
to sneak physical
activity into your life
š ›
Professionally curated
by Halle Smith
Q&A
How much should I exercise?
How do I exercise?
Use the different types of
exercise below to switch
up your routine!
Exercises Based on Difficulty (3):
Low Impact Physical Activity
Moderate Physical Activity
Intense Phyiscal Activity
Should be done 1-2 times a week
as rest/easier days for 75
minutes.
Should be done 3-4 times a week
for 60 minutes.
Should be done 1-2 times a week
for 45 minutes.
Exercises Based on Type (3):
Endurance Exercises
Walking, doing yardwork
outside, stretching.
Swimming, jumping rope,
rock climbing, dancing.
Jogging, sprinting, hiking,
biking, team sports such as
soccer or basketball.
• You should aim for 60
minutes of exercise per
day (1).
Do all 60 minutes need to be
done at once?
•
No! You can split
exercises up throughout
the day. Try a 10minute stretch in the
morning, then a 30minute run after school,
followed by walking the
dog for 20 minutes after
dinner.
Brisk walking or jogging, yard
Increases your breathing
Can I really exercise
work, dancing, swimming,
and heart rate.
anywhere?
team sports.
• Good for your heart and
Reference List:
lungs.
• Bored in study hall
(1) American Heart Association. The AHA’s Recommendations for Physical Activity in Children.
during school? Go to
Lifting weights, push-ups, pull• Make your muscles
Strength Exercises
http://www.heart.org/HEARTORG/HealthyLiving/HealthyKids/ActivitiesforKids/The-AHAs-Recommendations-for-Physical-Activity-inyour school gym or
st
ups, squats, lunges, crunches.
stronger.Accessed October 21 , 2016.
Children_UCM_304053_Article.jsp#.WA5ZoJMrKb8.
track!
Yoga, tai-chi, standing on one
• Prevents you from falling.
Balance Exercises
(2) Hammerschmidt P. Barriers to and
of body
Healthful Eating and
Physical
Activity in Low-income Schools. J Nutr Educ and Behav. 2013;
foot
at a time.
• Facilitators
Strengthens
• At the beach for
43:1:63-68.
coordination.
vacation? Go
Yoga,
lunges, stradles,
• Stretches
your
muscles
to
Flexibility
Exercises
(3) U.S.
Department
of Health and Human
Services.
4 Types
of Exercise.
https://go4life.nia.nih.gov/4-types-exercise.
Accessed October 21st, 2016.
swimming!
touching toes, hands over
avoid cramps and injuries.
(4) Puma J, Romaniello K, Crane L, Scarbro S, Belansky E, Marshall J. head.
Long-term Student Outcomes of the Integrated Nutrition and Physical
Activity Program. J Nutr Educ and Behav. 2013; 45:6:635-642.
•