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.
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