Presidential Physical Fitness Challenge

Ten Benefits of Regular Exercise (Fitness)

1.  Reduced risk of Heart Disease

2.  Improved Blood cholesterol levels

3.  Prevention of high blood pressure

4.  Boosted energy levels

5.  Reduced stress and tension

6.  Improved sleep patterns

7.  Better self-image

8.  Increased muscle strength, giving greater capacity for other physical activities

9.  Provides a way to share an activity with family and friends

10.  Establishes good, healthy habits in children and counters the conditions that lead to heart attack and stroke later in life (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.)

Facts about Warming Up and Cooling Down

Warming Up

-The main purpose of warming up is to increase the heart rate slightly.
-Warming up raises the core body temperature.  It increases the blood (oxygen) flow to the muscles to prepare the body for more vigorous physical activity.
-Muscles and tendons (which attach muscles to bones) will be more flexible for stretching after mild movement has raised the internal body temperature.
-Flexibility helps to increase the range of motion of the joints and may help to avoid injuries such as muscle tears and pulls.
-In takes the body approximately 3 minutes to realize it needs to pump more blood to the muscles.
-Warm-ups should last approximately 5 to 10 minutes and should incorporate stretching of large muscle groups (such as the quadriceps, calves, hamstrings, and shoulders).

Cooling Down

-After you've reached and maintained your training heart rate level, it is important to recover gently.
-The cool-down reduces the pulse.  It returns the blood to the heart in sufficient quantities to rid the muscles of lactic acid (a chemical result of muscular fatigue).
-If the body stops suddenly, the blood will pool in the legs instead of returning to the heart.
-Dizziness, nausea, and a "worn out" feeling are common symptoms of an improper cool-down.
-It takes the body approximately 3 minutes to realize it does not need to pump all the additional blood to the muscles.
-A safe cool-down period is at least 3 minutes, preferably 4-5 minutes.
-All cool-downs should be followed by stretching of the muscles to avoid soreness and tightness.

Top 10 Ways to Help Children Develop Healthy Habits

1.  Be a positive role model.  If you're practicing healthy habits, it's a lot easier to convince children to do the same.
2.  Get the whole family active.  Plan times for everyone to get moving together.  Take walks, ride bikes, go swimming, garden or just play hide-and-seek outside.  Everyone will benefit from the exercise and the time together.
3.  Limit TV, video game and computer time.  These habits lead to a sedentary lifestyle and excessive snacking, which increase risks for obesity and cardiovascular disease.
4.  Encourage physical activities that children really enjoy.  Every child is unique.  Let children experiment with different activities until each finds something that he or she really loves doing.  They'll stick with it longer if they love it.
5.  Be supportive.  Focus on the positive instead of the negative.  Everyone likes to be praised for a job well done.  Celebrate successes and help children and teens develop a good self-image.
6.  Set specific goals and limits, such as one hour of physical activity a day or two desserts per week other than fruit.  When goals are too abstract or limits too restrictive, the chance for success decreases.
7.  Don't reward children with food.  Candy and snacks as a reward encourage bad habits.  Find other ways to celebrate good behavior.
8.  Make dinnertime a family time.  When everyone sits down together to eat, there's less chance of children eating the wrong foods or snacking too much.  Get the kids involved in cooking and planning meals. Everyone develops good eating habits together and the quality time with the family will be an added bonus.
9.  Make a game of reading food labels.  The whole family will learn what's good for their health and be more conscious of what they eat.  It's a habit that helps change behavior for a lifetime.
10.  Stay involved.  Be an advocate for healthier children.  Insist on good food choices at school.  Make sure your children's healthcare providers are monitoring cardiovascular indicators like BMI, blood pressure and cholesterol.  Contact public officials on matters of the heart.  Make your voice heard.