The Key to Being Healthy For 4th grade students By Magan Kustera
Transcript
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The Key to Being Healthy For 4th grade students By Magan
Kustera
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P hysical Activity P hysical Activity When you move your
muscles it gets your heart pumping faster
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You dont always have to exercise to be physically active You
can play tag or make up different games to play
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Why should you do physical activity and exercise? Your muscles
and bones get stronger You will not get sick as easily You will
also not get as tired as fast because your heart and muscles will
be stronger
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Fun ways to get physically active Get outside, jump rope, play
catch outside with a friend, jump on a trampoline
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More ways to get active Go for family walks or with friends
Join a sports team
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Other physical activities you can do Karate Dance Bike riding
Basketball Scooter Skating
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How long should you exercise for? At least 45 minutes a day =
Being Healthy! Any type of movement counts, just get outside and
get active
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While you are watching TV do some exercises in font of the TV
for example Crunches Running in place Jumping jacks Lunges Squats
Stretches You will get to watch the show you want to watch but also
get physical activity into your day.
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5 Components of Fitness Being healthy involves these 5
components of fitness - muscular endurance - muscular strength -
flexibility - cardiovascular fitness - BMI (body mass index)
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Muscular Endurance How long can you hold a particular position
like the one below
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Muscular Strength Assesses your ability to lift weight
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Flexibility How far your muscles can lengthen
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Cardiovascular Fitness Assesses how hard the heart and lungs
are working while doing physical activity
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BMI (Body Mass Index) The component that takes into account
your height and weight to see if you are at a healthy weight To see
if you are at a healthy weight click the link below, scroll down
you will see a picture of a BMI calculator below that it says click
here to launch the BMI calculator make sure to click that Then put
all your information in the chart
http://www.nourishinteractive.com/nutrition-
tools-healthy-family/parents-bmi-calculator
http://www.nourishinteractive.com/nutrition-
tools-healthy-family/parents-bmi-calculator
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To find more about the 5 components of fitness click the link
below There are tests to complete the 5 components and norms to see
how well you have done among the rest of the population in certain
tests of fitness http://www.exrx.net/Testing.html
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Eating healthy is very important
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Why is eating healthy important? Your body needs healthy foods
to help it grow It helps you get strong muscles and bones. It can
stop you from getting diseases and illnesses You should have 2
servings of fruit and 3 servings of vegetables a day
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What should you not eat? Make sure to stay away from fast food,
ask your parents to make you fresh foods at home instead. Try to
only eat candy on special occasions, too much is not good for your
body.
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Water Make sure to drink at least 8 cups of water a day Without
water we can not survive
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Sleep Sleep is very important to give our bodies rest from the
exercise and daily life that we go through. You should get at least
8 to 9 hours of sleep a night to make sure we have enough energy
for the next day.