Staying ActiveStaying ActiveFitness, Yoga, Stretch

Mini Med School

AMANDA MORTON, MSII Peds Club Vice-President

Everyone can benefit from regular exercise.The many benefits of exercise include:

• have stronger muscles & bones • have a leaner body • control body fat • be less likely to become overweight • decrease risk of developing Type 2 diabetes • possibly lower blood pressure & cholesterol• have a better outlook on life

The Benefits of Exercise?

3 Elements of Fitness3 Elements of Fitness

1. Endurance

2. Strength

3. Flexibility

ENDURANCEENDURANCE• Endurance is developed when someone regularly engages in aerobic

activity (aerobic means "with air"). During aerobic exercise, the heart beats faster & you breathe harder. When done regularly and for continuous periods of time, aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells.

• Aerobic exercise can be fun for both adults & children. Some examples of aerobic activities include:

Basketball Bicycling Skating Soccer Swimming Tennis Walking Jogging Running

STRENGTHSTRENGTH• Improving strength doesn't have to mean lifting weights.

Although some children benefit from lifting weights, it should be done under the supervision of an experienced adult who works with children. But most kids don't need a formal weight-training program to be strong.

• Push-ups, stomach crunches, pull-ups, and other exercises help tone and strengthen muscles.

• Kids also incorporate strength activities in their play when they climb, do a handstand, or wrestle.

FLEXIBILITYFLEXIBILITY

• Stretching exercises help improve flexibility, allowing muscles and joints to bend and move easily through their full range of motion.

• Kids look for opportunities every day to stretch when they try to get a toy just out of reach, practice a split, or a flip over the couch.

• Stretching Stretching used to be considered the main activity before a workout. That has all changed now. Stretching is still a beneficial activity prior to working out, but only after you have sufficiently warmed up.

• The reason for this is that stretching cold muscles can directly

contribute to pulled & torn muscles. It's also now known that stretching is important after a workout as well.

• Stretching properly may reduce muscle injuries and provides these benefits:

-an increase in flexibility and joint range of motion -correct exercise posture -relaxed muscles -better sports coordination

WHY SHOULD WHY SHOULD WE STRETCH?WE STRETCH?

STRETCH STRETCH Techniques

YOGAYOGAWhat Is Yoga?

• Yoga actually began more than 3,000 years ago in India. The word yoga comes from Sanskrit, and it means to "yoke," or bring together the mind, body, and spirit.

• Although yoga includes exercise, it is also a lifestyle for which exercise is just one component. Disciplining your mind and body as well as connecting with your spirituality are the main goals of the yoga lifestyle.

• Let’s get started with Amanda Morton!

YogaYogaSeated Position

YogaYoga HEAD KNEE

YogaYoga COBRA Stance

YogaYoga TRIANGLE Stance

China: Tai ChiChina: Tai Chi

Tai Chi: Horse PoseTai Chi: Horse Pose

• Focus on the breath in and out through the nose.

• Align the head, chest and stomach.

• Keep a slight bend in the knees.

United States: Military United States: Military

Push Ups• Exhale as you push

up.• Inhale as you lower

down.• Look slightly forward• Keep your feet

together and legs straight.

Army Jogging CadenceArmy Jogging Cadence• Airborne• 'Cause I'm Airborne, All the way/ Super-duper Paratrooper

• Double Time • Up in the morning at the break of day/ Working so hard so I can play

Running through the jungle where the sun don't shine/ All I do is double time

• No SweatOne mile - No Sweat/ Two miles - Better yetThree miles - Gotta run/ Four miles - Just for funCome on - Let's go/ We can go - Through the snowWe can run - To the sun/ We train - In the rain

• Double Time • Up in the morning at the break of day/ Working so hard so I can play

Running through the jungle where the sun don't shine/ All I do is double time