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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.
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