Kids in Action

Physical activity can be a lot of fun! Plus, it helps keep you strong and healthy.
Here's how you can get and stay active.

1. Figure out what kinds of activities you enjoy.

• If you like to play with friends and teammates, try croquet, dodge ball, frisbee, and soccer.
• If you like to be by yourself, try bicycling, inline skating, running, and swimming.
• If you love thrills and excitement, try gymnastics, ice hockey, lacrosse, and snowboarding.
• If you want to imitate the pros' cool moves, try basketball, football, ice skating, and skateboarding.

2. Make a plan using the FITT model.

• Frequency: Get active at least five times a week.
• Intensity: Get your body revved up and your heart pumping.
• Time: Spend at least 30 minutes -- aim for 60 minutes.
• Type: Do a variety of activities.

3. Be safe.

• Gear up! If your activity requires protective gear, wear it at all times -- and make sure it fits or works properly.
• Stop the clock! Take a time out if you get injured -- don't play through the pain. If it doesn't stop hurting, tell an adult.
• Give others the 411! Make sure your parents know where and when you are going out. Stay in areas that are familiar to you.
• Watch your level! If you're playing with other kids, make sure they're your size and skill level. Never try to do more than you can handle.
• Don't sweat it! Play outside in the morning or evening, when it's cooler. Wear loose-fitting, light-colored clothing. If you feel weak or dizzy, take a break in the shade, grab your water bottle, and tell a grown-up.
• Guzzle H20! Drink plenty of water before, during, and after you are physically active -- even if you're not thirsty. Not having enough water can make you sick.

4. Treat your body right.

• Warm up: Warming up and stretching help loosen your muscles and prepare them for the movement in your activity.
• Do it right! Learn the right techniques for the activity you're doing. Take a lesson or get some tips from an expert.
• Cool down: Cooling down allows your pulse and breathing rate to return to normal and helps keep your muscles from cramping.

5. Keep it up!
If you want to get in shape, get active. If you want to stay in shape, stay active. Think about joining a team or class that has a regular routine of practices and games or performances.

Have fun and good luck!

Information adapted from the Centers for Disease Control's BaM! (Body and Mind) site.