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The Benefits of Exercise. Fitness means more than being physically healthy. Fitness means being ready to handle day-to-day living, both the fun times and the problems. Being fit: Gives you increased energy. Keeps your weight at the right level for you. Helps you deal with stress.
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The Benefits of Exercise Fitness means more than being physically healthy. Fitness means being ready to handle day-to-day living, both the fun times and the problems. Being fit: Gives you increased energy. Keeps your weight at the right level for you. Helps you deal with stress. Gives you self-confidence. Makes your life more fun.
Exercise and Fitness Exercise is an important part of being fit. It adds to your total health. Exercise helps you physically, mentally, and socially. • Physical benefits. Exercise builds strong muscles, relieves stiffness, and aids coordination. It is good for your heart and lungs.
Exercise and Fitness (cont.) • Mental benefits. Exercising is one of the best ways to reduce stress. Also, exercise gives you a sense of accomplishment- something to be proud of! • Social benefits. Some exercises are done with a team or group, giving you the opportunity to meet new people and make new friends. Friends can encourage you and help keep you going if you want to quit.
Specific Benefits of Exercise • Exercise can build muscular strength- the ability to exert a maximal force at any given time. • Exercise can build muscular endurance, or the ability of a muscle group to work over a given period of time without becoming overly tired.
Specific Benefits of Exercise (cont.) • Exercise improves cardiovascular endurance- the ability of the heart and lungs to supply oxygen to the body during exercise. To build endurance, you must exercise at least 3-4 times per week for at least 20 minutes or more without resting.
Specific Benefits of Exercise (cont.) • Exercise can help promote flexibility, or your ability to move your joints through a full range of motion. Being flexible reduces your chances of pulling a muscle while exercising. Ballet, swimming, and the martial arts are examples of activities that promote flexibility. • Exercise causes changes in the brain that make you feel more relaxed. It also improves sleep quality.
Specific Benefits of Exercise (cont.) • Exercise can help you control your weight. Regular exercise increases your metabolism- the rate at which your body burns calories. This effect may last for several hours post-exercise. • Exercise makes you feel good and look good. Exercise gives you more energy and helps firm up your muscles. As a result, you feel and look better.
Planning Your Fitness Goals Planning an exercise program is an important process. Before you start planning, ask yourself these questions: • What do you want to accomplish? • Where will you begin? • What do you enjoy doing? • Do I want to exercise alone, with a friend, or on a team? • What facilities are available in my community? • What equipment will I need?
Being Smart Being fit is an excellent goal. However, you want to reach this goal safely. You can help avoid injures by following these guidelines: • Wear loose-fitting clothing. This lets your skin breathe and helps you stay cool. It also allows you to move freely.
Being Smart (cont.) • Choose good equipment. Having the proper footwear and protective equipment is an important part of participating in a sport or activity. • Begin by warming up. Gradually increase your speed over the first 5 minutes. • Exercise within your target heart rate- the level at which your heart and lungs receive the most benefit from a workout. For a child your age, this is around 120-180 beats per minute.
Being Smart (cont.) • Adjust for the weather. On hot, humid days, try to exercise in the early morning or evening- or shorten your workout. Heat and humidity place an extra strain on your body. On cold days, wear layers of clothing so you can remove the top layer when you start to warm up. • Drink plenty of fluids. You lose fluids whether it is hot or cold, so keep a water bottle with you so you can replace fluids lost through perspiration.
Being Smart (cont.) • Watch for pain. Pain is the body’s signal that something is wrong- so do not “push through” pain. Understand the difference between discomfort and pain. • End your exercise session by cooling down. Cooling down means slowly winding down an activity. This allows your heart rate to return to normal gradually. It also helps keep blood from pooling in the legs. • Stretch. Once you are warm, you will get your best increases in flexibility.
