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 Fitness
What
can I do to get more fit?
Any type of regular, physical
activity can improve your fitness and your health. The most important thing
is that you keep moving!
Exercise should be a regular
part of your day, like brushing your teeth, eating, and sleeping. It can be
in gym class, joining a sports team, or working out on your own. Keep the
following tips in mind:
-
Stay
positive and have fun. A good mental attitude is important. Find an
activity that you think is fun. You are more likely to keep with it if you
choose something you like. A lot of people find it's more fun to exercise
with someone else, so see if you can find a friend or family member to be
active with you.
-
Take
it one step at a time. Small changes can add up to better fitness. For
example, walk or ride your bike to school or to a friend's house instead
of getting a ride. Get on or off the bus several blocks away and walk the
rest of the way. Use the stairs instead of taking the elevator or escalator.
-
Get
your heart pumping. Whatever you choose, make sure it includes aerobic
activity that makes you breathe harder and increases your heart rate. This
is the best type of exercise because it increases your fitness level and
makes your heart and lungs work better. It also burns off body fat. Examples
of aerobic activities are basketball, running, or swimming.
-
Don't
forget to warm up with some easy exercises or mild stretching before
you do any physical activity. This warms your muscles up and may help protect
against injury. Stretching makes your muscles and joints more flexible too.
It is also important to stretch out after you exercise to cool down your
muscles.
Your goal should be to
do some type of exercise every day. It is best to do some kind of aerobic
activity without stopping for at least 20 to 30 minutes each time. Do the
activity as often as possible, but don't exercise to the point of pain.
A healthy lifestyle
In addition to exercise,
making just a few other changes in your life can help keep you healthy, such
as
-
Watch
less TV or spend less time playing computer or video games. (Use this time
to exercise instead!) Or exercise while watching TV (for example, sit on
the floor and do sit-ups and stretches; use hand weights; or use a stationary
bike, treadmill, or stair climber).
-
Eat 3
healthy meals a day, including at least 4 servings of fruits, 5 servings
of vegetables, and 4 servings of dairy products.
-
Make
sure you drink plenty of fluids before, during, and after any exercise (water
is best but flavored sports drinks can be used if they do not contain a
lot of sugar). This will help replace what you lose when you sweat.
-
Stop
drinking or drink fewer regular soft drinks.
-
Eat less
junk food and fast food. (They're often full of fat, cholesterol, salt,
and sugar.)
-
Get 9
to 10 hours of sleep every night.
-
Don't
smoke cigarettes, drink alcohol, or do drugs.
Published online: 3/07
Source: Get Fit, Stay Healthy (Copyright © 2006 American Academy
of Pediatrics, Updated 3/06)
Healthcare professionals
may order
this publication in multi-copy packs.
Parents can find more information on this topic in Caring for Your Teenager.
To order a copy of this book visit the AAP
Bookstore.
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The information contained
in this publication should not be used as a substitute for the medical care
and advice of your pediatrician. There may be variations in treatment that your
pediatrician may recommend based on individual facts and circumstances.
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