HOW TO STAY FIT?

What can I do to get more fit?

Any type of regular,physical activity can improve your fitness and your health . The most important thing is that you just keep moving !

Exercise should be a regular part of your life ,like brushing your teeth,eating and sleeping. It can be in gym class, joining a sports team,or working out on your own. Keep the following tips in mind:

.Stay positive and have fun:

A good mental attitude is important. Find an activity that you think is fun. You are more likely to keep with it if you choose something you like.A lot of people find it's more fun to exercise with someone else,so see if you can find a friend or family member to be active with you.

.Take it one step at a time:

Small changes can add up to better fitness,For example walk or ride your bike to school or to a friend's house instead of getting a ride. Get on or off the bus several blocks away and walk the rest of the way. Use the stairs instead of taking the elevator or escalator.

.Get your heart pumping:

Whatever you choose,make sure it includes aerobic activity that makes you breath harder and increases your heart rate . This is the best type of exercise because it increases your fitness level and makes your heart and lungs work better . It also burns off body fat. Examples of aerobic activities are baseball ,running,and swimming.

. Don't forget to warmup:

With some easy exercises or mild stretching before you do any physical activity. This warms your muscles up and may help protect against injury.stretching makes you stretch out after your exercise to cool down your muscles.

Your goal should be to do some type of exercise evey day. It is best to do some kind of aerobic activity without stopping for at least 20 to 30 minutes each time. Do the activity as often possible ,but don't exercise to the point of pain.

A HEALTHY LIFESTYLE:

In addition to exercise,making just a few other changes in your life can help keep you healthy,such as

.Watch less TV or spend less time playing computer or video games. Or exercise while watching TV(for example,sit on the floor and di sit ups and stretches ;use ham weights ,or use a stationary bike,treadmill ,or stair climber)

.Eat 3 healthy meals a day, including at least 4 servings of fruits,5 serving of vegetables and 4 servings of dairy products.

.Make sure you drink plenty of fluids before,during and after any exercise. This will helps replace what you lose when you sweat.

.Stop drinking or drink fewer regular soft drinks.

.Eat less junk foods and fast foods.

.Get 9 to 10 hours of sleep every night.

.Don't smoke cigarettes,drink alcohol or do drugs.