lower your risk and get fit€¦ · lower your risk and get fit take action now! regular exercise...

Lower Your Risk and Get Fit

Take Action Now!

Regular exercise

is good for kids. It

has been proven

to help them

build self-

esteem, sleep

better, have

more energy,

decrease anxiety,

and decrease

depression.

Check out these tips that will help turn your life around

Kenesha M. Huey HPELS Intern

Daniel Preud’Homme, MD, CNS

Improves mood and sleep

Boost engery

Manages weight

Fights chronic disease

Promotes stronger muscles and bones

Week 1

Be sure to follow the Dieticians recommendations



Start making healthy eating habits. Eat three well balanced meals a day plus two

nutritious snacks

Choose snacks that are low in calories such as fruits and vegetables. Avoid eating high

calorie foods such as chips and cookies.

Drink plenty of water each day avoid soft drinks and jucies.

Keep a daily journal of food and beverages you consume each day. Aslo write down

the amount of time you spend exercising, watching television and playing video

games.

Week 2

The more time you spend on activities sitting down the less time available for activities like basketball,

dancing, bike riding and swimming. Try to spend no more than two hours a day on screen time. This

includes computers, televisions, and games.

Kenesha M. Huey, HPELS Intern


25% of

children age

8-16 watch

four or more

hours of

television

per day

Week 3

Kenesha Huey, HPELS intern

Daniel Preud’Homme, MD, CN

Walk or ride your bike instead of

driving long distances

Take a walk with a friend

or the dog

Park at the end of the parking lot and walk to

the front entrance of the mall or

grocery store

Do more chores and yard work

Use the stairs instead of the

elevator

Week 4



BasketballBicycling

SkatingSwimmingTennis

Soccer Dance

Jogging

Walking

Week 5

All kids love going to the park. Make use of playground time to get a great workout with the

following moves using the playground equipment.

Swings When pumping your legs on the swings you are targeting your quadriceps and

hamstrings. The harder you pump your legs the more intense the workout. Next, switch and

push someone. Now you will work your arms.

The Slide Each time you climb up the steps to slide it is good for your quadriceps,

hamstrings and buttocks.

Seesaw On the seesaw each time you land will keep your bones strong and pushing off to

go back up works your legs and buttocks

To avoid accidents try to get involved and do these activities along with your child.

In fact, it will make the activity more fun while exercising at the same time.



Seek out fun fitness sessions

Week 6

Fun classes or sessions with a youth fitness trainer can spark interest simply

because the instruction is coming from someone other than Mom and Dad.

However, be sure to follow the instructions from your Doctor when choosing a

exercise plan.



Dearborn YMCA Planet Fitness Omni Gym World Gym Sportplex

Fina

ncial Co

st

Students: $20/month

or $240/yearly

Family of 2:

$45/month or

$540/yearly

$1 enrollment fee

$10 a month

$1 enrollment fee

$19.99 a month

( billed to a

checking account or

credit card for 12

months)

Programs start as

low as $20 -$34

dollars a month

$1 enrollment

$29.95 a month

or

$34.95 a month

no commitment

Programs starts at

$40 a month

Month to month

payment is available

with a membership

agreement

Features

Heated Indoor Pool

Indoor B-ball court and

gymnasium

Outdoor walking/running

track

Weight room

Cardio room

Judge free zone

Plush locker rooms

and saunas

Kids zone

45min class for

kids ages five and

up

Cardio Cinema

Movie Room

75-100 pieces of

Cardio Equipment

World Gym Cinema

All new Cybex

circuit training and

free weights

Racquetball Courts

Basketball court

Whirlpool

Sauna & Steam room

Swimming room

Indoor track

Weight & cardio room

Advantag

es

No contracts (but

you must have a

checking account)

Scholarships for

income-based

membership

Very Affordable

No contracts

( some programs

require direct

billing to an

account or credit

card)

Services are

offered to children

late hours

Has private fitness

areas for women

No contracts on

certain programs

Online billing

information

30 day trail with no

obligation

Certified and

experienced group

exercise instructors

Children 12 years of

age have full access

to gym

Disadvan

tages Costly

Not very child

friendly

Age requirements for

use of equipment

Pizza night

No activities for

children

Some memberships

can only be used

at one location

Costly

Requires a contract

of 1 to 2 years.

No activities for

children

No showers

Limited activities for

children

Membership requires

a contract

Very costly

Child

Frien

dly

No No Yes No Yes but limited

Hours of O

peratio

n

Monday—Friday:

6:30 am—8:00 pm

Monday – Thursday

5:00 am - 11:00 pm

Friday

5:00am – 9:00pm

Saturday- Sunday

8:00am - 6:00pm

Monday - Thursday

5:00 am – 10:00pm

Friday

5:00 am – 9:00 pm

Saturday

8:00 am - 8:00 pm

Sunday

10:00 am- 6pm

Monday- Thursday

9:00 am – 9:00pm

Friday

10:00 am – 7:00 pm

Saturday

10:00 am – 2:00 pm

Sunday

CLOSED

Monday –Thursday

5:15 am – 9 pm

Friday

5:15 am – 8 pm

Saturday

8:00 am – 6:00 pm

Sunday

9:00am - 5:00pm

Contact Melissa Clarke, Membership

Coordinator

(251) 432-4768

(251) 414- 2700

Chasity,

Membership Coordinator

(251) 380-9224

(251) 476-1177

Deena Hudson,

Club Manager

(251)545-4280

Week 7

Volunteers of America

Ben. C Rain High School

Davidson High School

Palmer Pillans Middle School

Leflore High School

Financial Cost

Starts as low as $25 dollars a session

Sessions one to two months long

Starts as low as $15 dollars a sessions


$12 – $20 dollars

a sessions






Classes Beginning Cheerleading

(Ages 5-8)

Tennis for Kids

Beginners Tai Chi

Taekwondo for beginners

Walking (free)

Basic gymnastics

Toning and Tighting

Line dancing

Tap Dance

Jazz Dance

Hip Hop

Watercise aerobics

Shape up Aerobics

Salsa

Child Friendly

yes yes yes yes yes

HOW TO REGISTER

Registration is accepted on a first come-first serve basis. Many classes have limited enrollment.

All sessions last one to two months long.

For telephone registration call 208-1654 or 208-1607



Week 8

To prevent injury it is important to warm up and cool down when exercising. When warming up bend, strecth your

limbs, and do knee lifts for at least five minutes. To cool down include light activity such as walking and strecthing.

This will allow your heart rate and breathing to come back to comfortable level.

Learn to check your pulse

Locate your cartiod pulse by placing your middle finger on the inside of the wrist on the opposite hand.

Locate your pulse

Using a clock with a second hand count the number of beats under your finger for 30 sec seconds.

Multiply that number by 2 to caculate your pulse rate.

Kenesha M. Huey HPELS

Daniel Preud’Homme, MD, CNS Intern

What is a normal pulse?

Age Group Normal Heart Rate at Rest

Children (ages 6-15) 70-100 beats per minute

Adults (age 18 and over) 60-100 beats per minute

To prevent

Chronic Disease

30 minutes Moderate

Aerobic

Activity

3 to 5 days

per week

To prevent

Diabetes

30 Minutes Moderate

Aerobic

Activity

3 to 5 days

per week

To Save your

Insulin

45 minutes Moderate

Aerobic

Activity

3 to 5 days

per week

For weight loss 60 to 90 minutes Moderate

Aerobic

Activity

7 days per

week


Cameron Likely, MS


Leigh Ann Phelps, RN

lower your risk and get fit€¦ · lower your risk and get fit take action now! regular exercise...

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