Physical Activity: Tools and Tips

Here is some information for you to keep and read to help you set and reach your physical activity goals (see Setting My Goals). The sections that have the bullets list ideas and tips. Look for the bullets and check off the ones you'd like to try.

Physical Activity: Many Kinds, Many Benefits

Photograph of young girl skiing. A little here and there goes a long way! Try fitting 20 minutes of physical activity in the morning, afternoon, and evening into your routine. Your goal for good health should be to get at least 60 minutes of physical activity every day or most days of the week.

Make small changes and see how much better you'll feel.

Physical activity is rewarding! It may improve your emotional well-being and self-esteem, reduce your feelings of depression and stress, increase your energy, and lower your risk of many diseases. Different kinds of physical activities also provide different kinds of benefits.

For . . .	Try . . .
Flexibility	Stretching, yoga, swimming
Strength	Gymnastics, lifting weights, sit-ups, push-ups, rowing
Healthy Heart	Basketball, horseback riding, skiing, soccer, biking, track and field, volleyball, running, walking/hiking, dancing, jumping rope, roller or ice skating, using a home treadmill or stationary bike

Physical Activity: Try This!

Move safely, move often, move for fun.
Dance, jump rope, or roller skate.
Take your dog for a walk.
Move to music.
Ask a family member to join you for a physical activity date.
Play soccer, tennis, or softball.
Walk with friends around the school track or on a safe local trail.
Try a fun new activity that pumps up your heart like a new dance or exercise tape, or learning to snowshoe with a friend.
Move while you're watching television or sitting at the computer: run in place or march during a TV show.
Do sit-ups or push-ups while the computer boots up or you wait for search results.
Get up every half hour and be active for 10 minutes – try jumping jacks, knee lifts, or boxing moves.
Wear a step counter (pedometer) to count your daily steps.
Try a new activity each season such as swimming, hiking, skating, track, soccer, cheerleading, or biking.
Stretch and strengthen your arms and legs every day.

Safety Tips

Stop Exercising Right Away If You:

Have pain anywhere in your body.
Feel dizzy or sick.
Break out in a cold sweat.
Have muscle cramps.

Listen to your body. Slow down if you're out of breath. You should be able to talk while exercising without gasping for breath.
Drink water before, during, and after physical activity (even during workouts in water). If you exercise very hard and sweat a lot, you may also need a sports drink with sodium.
Avoid brisk physical activity for 2 hours after a big meal (but a short walk is okay).
Wear supportive sneakers and use sunscreen when outdoors.
Use the buddy system. Bring a friend along when you go swimming or out walking so you have someone around if you need help.
Ask your health care team about types of physical activites that would be safe and easy for you to participate in.

Food Groups: Making Healthy Food Choices

Food Group and Daily Amount to Eat*	Am I Eating the Recommended Amount?	Things to Keep in Mind
Grains 5-8 ounces	1 ounce = ½ cup of cooked rice, pasta, or cereal; 1 slice of bread; 1 small tortilla; 1 small muffin; 1 cup ready-to-eat cereal	Half of the total grains you eat should be whole grains, such as whole grain bread, oatmeal, or brown rice.
Vegetables 2-3 cups	1 cup = 1 cup cut-up raw or cooked vegetables; 2 cups leafy salad greens	Vary the types of vegetables you eat. Eat more dark green and orange vegetables. Choose fresh, frozen, or canned - but rinse off canned vegetables to reduce the sodium.
Fruits 1.5 - 2 cups	1 cup = 1 cup cut-up raw or cooked fruit or a ½ cup of juice	Eat a variety of fruits. Choose fresh, frozen, canned, or dried fruit. Go easy on fruit juices.
Milk 3 Cups	1 cup = 1 cup milk or yogurt, 1½ ounces low-fat or fat-free natural cheese; 2 ounces processed cheese	Choose low-fat or fat-free milk products. If you can't tolerate milk, try lactose-free milk products.
Meat and Beans 5-6.5 ounces	1 ounce = 1 ounce lean meat, poultry, or fish; 1 egg; ¼ cup cooked dry beans or tofu; 1 tablespoon (Tbsp) peanut butter; ½ ounce nuts or seeds	Choose low-fat or lean meats. Bake, broil, or grill your meat, instead of frying. Eat more fish, beans, peas, nuts, and seeds.
Oils 5-7 teaspoons	1 teaspoon (tsp) = 1 tsp vegetable oil or soft margarine; 1 Tbsp low-fat margarine	Limit solid fats like butter, stick margarine, shortening, and lard.

MyPyramid.gov - Steps to a Healthier You logo. * Recommendations are based on a 1600 – 2400 calorie diet. Young women who are very active should aim for the higher amounts and those who are less active should aim for the lower amounts. For more information and a personalized plan, visit www.mypyramid.gov at the U.S. Department of Agriculture's Steps to a Healthier You web site.

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