Fitness, Yoga, Stretch Mini Med School Staying Active Fitness, Yoga, Stretch Mini Med School AMANDA MORTON, MSII Peds Club Vice-President

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

3 Elements of Fitness 1. Endurance 2. Strength 3. Flexibility Endurance  ex. runs away from the kid that's "it“ in tag Strength  ex. crosses the monkey bars Flexibility  ex. bends down to tie his or her shoes 3

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

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.

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.

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

STRETCH Techniques

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. Let’s get started with Amanda Morton! Are you looking for a workout program that's easy to learn, requires little or no equipment, and soothes your soul while toning your body? If strengthening your cardiovascular system, toning and stretching your muscles, and improving your mental fitness are on your to-do list, keep reading to learn more about the basics of yoga. 9

Yoga Seated Position

Yoga HEAD  KNEE

Yoga COBRA Stance

Yoga TRIANGLE Stance

China: Tai Chi

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. Teach relaxed breathing 15

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. Push up contest boys against girls. Girls can keep knees on floor. 16

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 play Running through the jungle where the sun don't shine/ All I do is double time No Sweat One mile - No Sweat/ Two miles - Better yet Three miles - Gotta run/ Four miles - Just for fun Come on - Let's go/ We can go - Through the snow We can run - To the sun/ We train - In the rain Up in the morning at the break of day/ Working so hard so I can play Running through the jungle where the sun don't shine/ All I do is double time We can run in place boys and girls: The girl leaders will say pink and the students will repeat the boy leaders will say blue and students will repeat etc… When we get to double time we can run really fast in place 17