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

Let’s Talk about…….

Sedentary behaviors

Benefits of physical activity

Ways to get fit

Being a role model

What could happen if….

You don’t eat the right amount or types of food

and you don’t exercise often?

Gain weight Have problems

sleeping at night Health problems as

you grow older Poor self-image

Answers:

+

=Better Health

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.

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

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.

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

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.

Examples of Endurance Exercises

Playing tag Walking your

dog Jumping rope Basketball Soccer Kickball Running

Examples of Strength Activities

Climbing up trees, slides

Playing on monkey bars Playing tug of war Doing a handstand Playing crab soccer

Examples of Flexibility Activities Tying your

shoes Playing frisbee

Reaching for something high in the pantry/closet

Tumbling/gymnastics Dancing

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.

1. In the morning

2. At meals and snacks

3. At school

4. At home

What Can YOU Do Each Day to

Get Moving…

Now let’s get moving!!!!!!

Thank you for coming.