Get Moving: One Step at a Time

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Get MovingOne Step at a Time
Educational programs of the Texas AgriLife
Extension Service are open to all people without
regard to race, color, sex, disability, religion,
age, or national origin. The Texas AM University
System, U.S. Department of Agriculture, and the
County Commissioners Courts of Texas Cooperating

• Alice Kirk, MPH
• Child Health Program Specialist

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Lets Talk about.

• Sedentary behaviors
• Benefits of physical activity
• Ways to get fit
• Being a role model

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What could happen if.

• You dont eat the
• right amount or
• types of food

and you dont exercise often?
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Answers

• Gain weight
• Have problems sleeping at night
• Health problems as you grow older
• Poor self-image

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• Better Health

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Sedentary Behaviors

• Time spent NOT moving your body
• Too much time spent not moving will keep your
  body from burning off energy from food and can
  lead to weight gain.
• Reduce sedentary activities, like screen time.

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Decreasing Screen Time

• Screen time is time spent watching TV, playing
  video games, on the computer, and watching
  movies.
• It is recommended that kids have less than 2
  hours of screen time each day.

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Physical Activity

• Movement of the body
• Kids should have at least 60 minutes of physical
  activity per day.
• It is okay to add up 10 or 15 minutes at a time
  to reach the 60 minute goal.

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What Are the Benefits of Physical Activity?

• Sleep better at night
• Feel GOOD about yourself
• Increase chances of being a healthy adult

• Stronger muscles and bones
• Less likely to be overweight
• Perform better on tests and at school

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Three Ways to Get Fit

• Endurance - makes your heart happy!
• Youth need 60 minutes of physical activity each
  day.
• Exercising in short spurts is okay 10 or 15
  minutes at a time to equal 30 to 60 minutes per
  day.
• Strength - makes your body strong!
• Improving strength does NOT mean lifting weights.
• Flexibility - makes your body stretch!
• Move and bend your body without pain
• throughout the whole day.

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Examples of Endurance Exercises

• Playing tag
• Walking your dog
• Jumping rope
• Basketball
• Soccer
• Kickball
• Running

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Examples of Strength Activities

• Climbing up trees, slides
• Playing on monkey bars
• Playing tug of war
• Doing a handstand
• Playing crab soccer

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Examples of Flexibility Activities

• Tying your shoes
• Playing frisbee

• Reaching for something high in the pantry/closet
• Tumbling/gymnastics
• Dancing

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You Are a Role Model

• People want to be like YOU!
• You can help little brothers, sisters, and
  cousins learn to move more and sit less.
• Get up and move with friends AND family.

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What Can YOU Do Each Day to
Get Moving

• 1. In the morning
• 2. At meals and snacks
• 3. At school
• 4. At home

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Thank you for coming.

• Now lets get moving!!!!!!