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Living a Healthy Lifestyle
The key to living a healthy lifestyle is to balance your diet and exercise.
Being healthy can also be fun! It’s important to educate yourself so you
know how to live a healthy life.
Exercise
Before you exercise be sure to stretch! Exercise for at least 30 minutes three
times a week. Find something you like to do that
keeps you moving.
Exercise
Exercise can help you and your child: Feel better Control weight Reduce Blood Pressure Reduce the risk of diabetes and certain
types of cancer Gain more self confidence and self-esteem
Ways to Exercise
Aerobic Exercise Burns fat & involves increased breathing and
elevated heart rate over an extended period of time.
Can be fun for both adults and children & includes the following activities: Swimming Running Basketball Soccer Bicycling Tennis
Ways to Exercise
Anaerobic Exercise Builds muscles & involves short periods of
more challenging exercises followed by periods of rest.
You can build muscle by doing the following: Sit-ups Push-ups Pull-ups Lifting weights
Nutrition
Eat breakfast! Eat more fruits and vegetables
Leave them out for snack in between meals Cook & season to add with lunch or dinner
Eat in moderation There are no “good” or “bad” foods. Eat
fruits, veggies, and sweets in appropriate portions.
Nutrition
Talk with your family Find out what they like & don’t like Plan out your meals and snacks
Aim for a diet that is: Low in salt and fat High in fruits, vegetables and whole grains
Take a multi-vitamin This will ensure you are meeting your
nutrient needs Find a kid friendly vitamin for your child
Nutrition
Drink plenty of fluids Water
Drink 8 glasses a day Juice & V8 Stay away from too many caffeinated &
sugary drinks
Sleep
Sleep can help protect against health risks such as: Obesity
If you’re not getting the recommended hours of sleep each night it could slow down your metabolism
May also increase your appetite, which could lead to weight gain
Heart disease Depression Stress
Sleep
Average Sleep Needs
Age Hours
Newborns (0-2 months) 12 - 18
Infants (3 months to 1 year) 14 - 15
Toddlers (1 to 3 years) 12 - 14
Preschoolers (3 to 5 years) 11 - 13
School-aged children (5 to 12 years) 10 - 11
Teens and preteens (12 to 18 years) 8.5 - 10
Adults (18+) 7.5 - 9
Managing Stress
Stress occurs when your life becomes unbalanced physically, mentally, emotionally, and from fatigue.
Four simple techniques for dealing with stress: Positive Self-Talk
Instead of telling yourself you can’t do something, try telling yourself that you can do it.
Emergency Stress Stoppers Counting to 10 before speaking Take 5 deep breaths Go for a walk
Find Pleasure Take up a new hobby Listen to music
Daily Relaxation Yoga
Make It Fun for Kids
Encourage your children to want to live a healthy lifestyle by teaching them how it can be fun.
Let them choose an activity that they will enjoy.
Concentrate on your child’s successes rather than their failures.
Give them praise.
Make it Fun for Kids
Sign your child up for activities that keep them active! Ballet Basketball Baseball Gymnastics
Play and participate in outdoor activities with your child. Basketball Soccer Jump Rope Tag Bicycling