Smart Start - Lesson 7



	Severely obese children, aged six to ten, are now dying from heart attacks caused by their weight.

FOR STARTERS, EXERCISE YOUR MOUSE

Fit is smart. Fit is fun. Physical activity -- being fit -- has many benefits that you, the health-conscious teen, should keep in mind (and keep you moving): cardiovascular fitness, coordination, endurance, flexibility, strength, weight control, increased self-esteem -- and it's an exhilarating, refreshing way to spend your time (better than couch-potatoing it amid stale air and dim light!).

And another big plus to consider: Moderate physical activity combined with good nutrition can reduce the risk of developing (or dying from) heart disease, diabetes, colon cancer or high blood pressure. Right now, exercise your mouse and scroll down for some fun fit facts and ideas for exercise. We promise not to make you count reps like a gym rat!

Current public health recommendations for teen physical activity is 30 minutes of moderate to hard physical activity every day. "Moderate to hard," say what? Brisk, or fast, walking is roughly the equivalent. Having fun, not ready to quit? Do it longer than 30!

Benefits of Physical Activity

Makes muscles stronger
Makes bones stronger
Improves flexibility
Boosts energy levels
Helps you sleep better
Reduces risk of diabetes
Lowers blood pressure
Helps control weight
Reduces some types of cancer
Improves cholesterol levels
Improves resistance to colds

HOW ACTIVE ARE YOU NOW?
As you can see, physical activity has a lot of benefits. It's a good habit to get in, as it will help you now and down the road in many ways. To get a grasp on where you are with physical activity now, download and print out Health Trek's FIT Activity Record. Take the form and write down the activities you usually do in a week -- during and after school, and on the weekend.

How often do you do an activity (every day, twice a week)?

How physically demanding is the activity (easy, moderate, hard)?

How long do you do this activity (how many minutes)?

Review your filled-out FIT Activity Record and check to see if you are getting at least 30 minutes of moderate to hard physical activity every day. What are your favorite activities? What activities could you add to your day? What obstacles are standing in the way of getting in your 30 minutes a day, and what might you do to overcome these obstacles? Remember, excuses are easy.

FIT NOW AND FIT FOR THE FUTURE

Fit is fun if you make it so. It's not really hard to get that 30 minutes in a day, and small improvements in your regimen can make a big difference in health and appearance, both now and down the road.

Think about three physical activities that you can do for the rest of your life. How about bicycling, tennis, walking, swimming, hiking or kayaking? What is it you like to do a lot and can see doing, say, 5, 10 or, gulp!, even 20 years from now? Tackle football may not be too realistic, but who's to say you aren't the Hulk (or Lara Croft) in hip teen gear patiently waiting to burst forth and conquer the world, or at least the playing field of your choice. Start with just 30 minutes a day!

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