Staying Active

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Staying Active

• Fitness, Yoga, Stretch
• Mini Med School

AMANDA MORTON, MSII Peds Club Vice-President
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The Benefits of Exercise?

• 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

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3 Elements of Fitness

• 1. Endurance
• 2. Strength
• 3. Flexibility

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ENDURANCE

• 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

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STRENGTH

• 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.

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FLEXIBILITY

• 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.

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WHY SHOULD WE STRETCH?

• 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

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STRETCH Techniques
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YOGA

• What 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.
• Lets get started with Amanda Morton!

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YogaSeated Position
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Yoga HEAD ? KNEE
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Yoga COBRA Stance
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Yoga TRIANGLE Stance
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China Tai Chi
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Tai 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.

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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.

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