OBJECTIVES: 1. Whatarethebenefitsofregularexercise? 2.Whydon’tpeopleexercise?Examiningtheexcuses. 3. Tipsforstarting–andstickingwith–anexerciseprogram.

INDIANA HEALTH & WELLNESS STANDARDS 7.1.1Examinehowhealthybehaviorsinfluencepersonalhealth.7.1.7Determinethebarrierstopracticinghealthybehaviors.7.6.2Selectagoaltoimproveapersonalhealthpractice.7.6.4Discusshowpersonalhealthgoalscanvarywithchangingabilitiesorresponsibilities.7.7.2Describehealthypracticesandbehaviorsthatwillmaintainorimprovethehealthofselfandothers.

TEACHER TALKING POINTS • Exerciseisoneoftheeasiestandmosteffectivewaysofimprovingbothphysicaland mentalhealth.Evenalittleregularexercisecaneasedepressionandanxiety,boostenergy andmood,andrelievestress. • Exerciseisnotjustaboutaerobiccapacityandmusclesize.Peoplewhoexerciseregularly reportthattheydoitbecauseitgivesthemasenseofwell–being.Theyhavemoreenergy throughouttheday,sleepbetteratnight,havesharpermemories,andfeelmorerelaxed andpositiveaboutthemselvesandtheirlives.

Benefits of regular exercise • Decreases stress and anxiety.Exercisingregularlyhelpsyoutakechargeofanxietyand reducestress.Aerobicexercisereleaseshormonesthatrelievestressandpromoteasense ofwell-being. • Improve your mood.Somestudieshaveshownthatexercisecantreatmildtomoderate depressionaseffectivelyasantidepressantmedication.Exercisealsoreleasesendorphins, whicharechemicalsinyourbrainthatmakeyoufeelgood. • Helps your brain learn better.Thesameendorphinsthatmakeyoufeelbetteralsohelp youconcentrateandfeelmentallysharpfortasksathand.Exercisealsostimulatesthe growthofnewbraincellsandhelpspreventage-relateddecline. • Improving self-esteem. Regularactivityimprovesyourmind,bodyandsoul,andwhen thathappensonaregularbasis,youfeelstrong. • Increases your energy level.Increasingyourheartrateseveraltimesaweekwillgiveyou moreenergy.Startoffwithjustafewminutesofexerciseaday,andincreaseyour workoutasyoufeelmoreenergized.

Why don’t people exercise? Examining the excuses • “I don’t have enough time to exercise.” Evenshortspurtsofexercisecanbehelpful.Ifyouhavetimefora15-minutewalkwith

EXERCISE FOR LIFE!

LESSON 18MIDDLE SCHOOL LESSON

thedog,takeadvantageofthattime.Itisrecommendedthatchildrenhave60minutesof exerciseeachday–however,those60minutesdoesn’thavetobeallatonce. • “Exercise is too difficult and painful.” Rememberthesaying“nopain,nogain?”Forgetit.Exercisedoesn’thavetohurttobe effective.Youcanbuildupyourstrengthandfitnessbywalking,swimmingoreven cleaningthehouse–youdonothavetopushyourselftothemaxeverytime. • “I’m too tired to exercise.” Aswetalkedaboutabove,regularexerciseincreasesyourenergylevel.Ifyoufeeltired, trytakingabriskwalkordancingtoyourfavoritemusicandseehowmuchbetteryou feelafterwards. • “I’m not athletic.” Don’tworryifyou’renotathleticorsuper-coordinated.Searchforanactivitythatyoulike andthatfeelsgoodtoyou.Trynon-traditionalactivitiessuchashulahoopingorZumba. • “Exercise is boring.” Exercisedoesnothavetobeboring;prettymucheveryonecanfindaphysicalactivity theyenjoy.Tryplayingping-pongorskateboarding(remembertowearyourhelmet!). EvenyourWiicankeepyouactive.

Tips for starting – and sticking with – an exercise programNowthatweknowthebenefitsofexerciseandhaveshutdownalltheexcusesfornotexercising,youmaywanttoknowhowtostart–andstickwith–anexerciseprogramthatwillworkforyou. • Exercise Tip #1: Move throughout your day. Lookatthethingsyoudoeverydayandtrytoaddinactivitywheneverpossible. Youcoulddothisbytakingthestairsinsteadoftheelevator,walkorbicyclewhenever possible,orwalkingthedogmoreoften. • Exercise Tip #2: It’s OK to start slowly. Committingtoexerciseforanhouradayinagymmaybetoochallengingatfirst, whereascommittingto10minutesjustthreeorfourtimesaweekismoremanageable. Oncetheseshortwindowsofactivitybecomeahabit andyoustartexperiencingthebenefits,it’s easiertoprogresstothenextlevel. • Exercise Tip #3: Focus on activities you enjoy and have FUN. Ifyouhatejogging,youwon’tbeable tomaintainajoggingprogramno matterhowgooditisforyou.Onthe otherhand,ifyoulovetoswim, dance,orplaytennisyou’llfindit easiertostickwithanexercise programthat’sbuiltaround thoseactivities. • Exercise Tip #4: Focus on short-term goals. It’sperfectlyfinetodecideyouwant toexercisetorelievestressrather thanlosing20pounds.Short-term goalscanbeachievedinafewweeks orfewmonthsandonceyouaccomplish thatgoal,you’llfeelgreataboutyourself.

STUDENT ACTIVITY – What Type of “Sport” Are You??

Youmightwonderwhyyourparentsandotheradultswantyoutotrysportsandbeactive.Well,there’sagoodreason:Playingsportsisagreatformofexerciseandexercisekeepsyouhealthyinbothyourbodyandyourmind.

Toenjoyphysicalactivity,youneedtofigureoutwhatyourexercise“personality”is.Weallhaveourownuniquepersonalitythatmakesuswhowewerebutyoualsohaveanexercise“personality”thathelpsdeterminewhattypeofactivitiesyoulike.

Askyourselfthefollowingquestions:Doyoulikeindividualsports?Doyouliketeamsports?Doyounotlikesportsatall?Belowisinformationonbothindividualsportsandteamsportsaswellasinformationforthoseofyouwhodon’tlikesportsatall.

Readthroughthisinformationandfigureoutwhichtypeofsportsyouprefer–orifyouprefernosports–andmakeaneffortduringthisweekorthenextweektotryanewactivitythat youlike.

Benefits of individual sports: 1.Yoursuccessistotallydependentonyourowneffort.Thisteachesyoutoberesponsible foryourownactionsanddecisions. 2.Youlearnhowtobecomfortablebeingthecenterofattention.Thiscanhelplaterinlifeas youdopresentationsinschoolandlaterinyourworklife. 3.Youwilllearnhowtomotivateyourself.Becausethereis noteampressuringyoutoimprove,yourdrivecomes fromwithin. 4.Youcancompeteatyourownpace.Becausethereisn’tas muchpressureto“catchup”withotherplayers,youcan progressasyoufeelcomfortable.

Individual sports you may consider: • Swimmingordiving • Running • Iceskating • Wrestling • Gymnastics • Golf • Tennis

Benefits of team sports: 1. Ifyouplayteamsportsyouarelikelytodevelopfriendshipswith otherplayersonyourteamandotherteams.Manypeoplelike exercisewhenthereisasocialaspectandyoucanenjoyitwith someoneelse. 2.Whenplayingsportswithothersyoumustdevelopasenseof cooperationandlearnhowtoworkwithothersasateam.Being abletocooperatewithotherswillhelpyouthroughoutyourlife. 3.Whenplayingwithothersonateam,youdevelopanappreciation ofdifferentabilities.Youwilllikelyhaveasuperstarplayeron theteamaswellasthoseplayerswhodon’talwaysmeet yourexpectations.

4.Youwilllearnrespectforyourteam-matesaswellasopponentsandofficials. 5. Teamsportspromoteasenseofbelongingtosomething.Youdevelopasenseofpride inyourteamandyouexperiencethingstogetherasateam.

Team sports you may consider: • Basketball • Football • Soccer • Lacrosse • Fieldhockey

What if you don’t like sports at all?We’vealreadytalkedaboutthemanysportstochoosefrom, butsomeofyoudon’tlikesports atall.Andthatisperfectlyfine. However,youdostillneedtobeactive tomaintainahealthybodyandmind. Therearemanyothernon-sportactivities thatcanprovideexerciseandkeepyou active,including: • Playingataplayground • Rakingleaves • Jumpingrope • Dancingaroundyourbedroom • Walkingyourdog • Workinginthegarden • Washingthecar • Makingasnowman

FAMILY INFORMATION Sixtyminutes—themagichour.That’showmuchphysicalactivityisrecommendedforkidseachday.Butastheygetolderandhavemoredemandsontheirtimeitcanbedifficulttogetafullhourofexerciseeveryday.AddinthefactthatkidslikewatchingTVandsurfingtheInternetinadditiontoneedingtostudyandthey’respendingalotoftimesittingdown.

Beingactiveisakeycomponentofgoodhealthforallschool-agekids.Itwillstrengthentheirmusclesandbones,andmakesurethattheirbodiesareabletodonormalkidstuff,likelifting abackpackorrunningarace.Physicalactivity canalsohelpcontrolweightanddecreasetherisk ofchronicillnesses,suchashighbloodpressureandtype2diabetes.

Sothebigquestionis-howdoyougetkidsmotivatedtobeactive,especiallythosewhoaren’tnaturalathletes?Thekeyisfindingactivitiestheyenjoy.Becauseoncetheyfindanactivitythat’sfunandthattheyenjoy,they’lldoitalot,getbetteratit,feelaccomplished,andwanttodoitevenmore.Likewise,ifthey’repushedintoactivitiestheydon’tlike,they’reunlikelytowanttoparticipateandwillendupfeelingfrustrated.

6- to 8-Year-Olds Should Stick to the BasicsAtthisage,kidsarestillmasteringfundamentalphysicalskills,suchasjumping,throwing,kickingandcatching.Itwilltakeafewmoreyearsbeforemostcancombinetheseskillsthewayolderchildrencan.Ifyourchildisonasportsteam,makesuretherearerealisticexpectationsaboutwhattheyshouldbedoing.Rememberthatyoungerchildrenarealsousuallynotmentallyreadyforthepressureofcompetition,norcantheygraspcomplicatedstrategy.

9- to 12-Year-Olds Are More CoordinatedOlderschool-agekidsusuallyhavemasteredbasicskillsandcanstartenjoyingthebenefitsofbeingmorecoordinated.Thatmeansakidwholikesbasketballisn’twildlythrowingtheballatthebasketanymore,butratherconcentratingonperfectingthefreethrow.They’realsobetterabletounderstandtherules.Parentsofkidsinvolvedinteamsportsmightwanttotalkabouthandlingsetbacksandlosses,andremindkidsthatsportsshouldstillbefunevenascompetitionheatsup.

Help Your Child Find Their FunWhenchoosingactivities,takeintoconsiderationyouchild’sinterests,abilitiesandbodytype.Abiggerchildmightbesuitedforfootballbecausesizeisanadvantage.Asmallerchildmightsucceedatbaseballormightconsideranon-teamsport.

Also,consideryourchild’spersonality.Forinstance,amild-manneredboymightnotliketheaggressionoffootballandmaypreferthechallengeofkarate.Likewise,anactivegirlmightnothavethepatienceandcontrolrequiredforballet,butiswell-suitedtoamorefast-pacedactivity,likesoccer. Whichofthesethreetypesbestdescribesyourchild? • The nonathlete: Thischildmaylackathleticability,lackinterestinphysicalactivityor both.Bythisage,childrenareawareofthesedifferencesandsomemayhaveeven beenteasedaboutthem.Thedangerforthesechildrenisnotleavingoneactivitythat didn’tworkout;it’sgivinguponphysicalactivityaltogether. • The casual athlete: Thischildisinterestedinbeingactivebutisnotasuperstarand isatriskofbecomingdiscouragedinacompetitiveathleticenvironment.Mostchildren fallintothiscategory,butinaculturethatisobsessedwithwinning,it’seasyto overlookthemasathletes.Encouragethemtoremainactiveeventhoughtheyaren’t topperformers. • The athlete: Thischildhasathleticability,iscommittedtoasportoractivityandis likelytorampuppracticetimeandintensityofcompetition.It’simportanttoensure thatkidsmanageschoolwork,getenoughrest,andstillenjoythesport.Continuetolet yourchildtryoutnewthingsandenjoyavarietyofphysicalactivities.