I recently had the honor of educating an Eighth grade class about the benefits of intentional Nutrition, Exercise, Sleep, and Stress.
I formulated this handout on Exercise. I will publish the handouts on Sleep and Stress in the weeks to come.
EXERCISE is an essential component of a healthy lifestyle. Regular physical activity can help improve your physical health, boost your mood, and increase your energy levels. Here are some key facts about exercise that you should know:
- Recommended Amount of Exercise:
- The Centers for Disease Control and Prevention (CDC) recommends that children and adolescents aged 6 to 17 years should get at least 60 minutes of moderate-to-vigorous intensity physical activity daily.
- This can be done in small bouts of 10-15 minutes throughout the day or all at once.
- Types of Exercise:
- Aerobic exercise: Any activity that gets your heart rate up and makes you breathe harder such as running, brisk walking, dancing, cycling, and swimming.
- Strength exercise: Any activity that makes your muscles work harder such as push-ups, squats, and weightlifting. This can be further subdivided into Isotonic (both eccentric and concentric), Isometric, and Isokinetic
- Flexibility exercise: Any activity that stretches your muscles and helps you stay flexible such as yoga and stretching exercises.
- Benefits of Exercise:
- Improved cardiovascular health: Exercise can help lower your risk of heart disease, stroke, and high blood pressure (due to poor lifestyle choices, the average age of onset of these serious diseases has been decreasing).
- Improved mood: Exercise releases endorphins, which are natural chemicals that can improve your mood and reduce stress and anxiety.
- Increased energy levels: Exercise can help increase your energy levels and reduce fatigue.
- Better sleep: Exercise can help you fall asleep faster and sleep more soundly.
- Tips for Getting Started:
- Choose activities that you enjoy and that fit into your schedule.
- Start with small goals and gradually increase the duration and intensity of your exercise over time.
- Find a workout buddy or join a sports team to make exercise more fun.
- Make physical activity a part of your daily routine by walking or biking to school, taking the stairs instead of the elevator, or doing household chores.
Remember, any amount of exercise is better than none. Start small and work your way up to a level that feels comfortable for you. With regular exercise, you can improve your physical and mental well-being and lead a healthier life.
I hope you are taking care of your human, and certainly any young humans in your life.