Sponsored by the

Getting started is the toughest step in any exercise program and also the most important. Slow and steady is the best way to begin to improve general fitness. But, exercise can be fun!

Start with a variety of physical activities. Choose fun activities throughout the year.

Make exercise fun by choosing activities you enjoy. Try sports like soccer, baseball, basketball and football. Exercise may also include activities like dancing, stair climbing, tennis or other raquet sports, skiing, skating, karate, or bowling.

Ask for help! Learn new sports and activities with support from coaches, teachers, friends and parents.

Invite your family and friends to join you and make it more fun.

Take plenty of time to get ready. Warm-ups and cool-downs get your body ready to be active. Walk, bend and do gentle stretching exercises. Flexibility exercises help avoid injuries.

Work towards fitness goals gradually and do a little more each day until you have reached your fitness goals.

Plan to be active for 35 minutes each day. Do it all at once or break it into smaller periods: Try 15 minutes of walking and 20 minutes of sorts.

Keep a daily activity log of minutes spent on activity.

Challenge yourself with new activities or make a goal to only take the stairs for one week. Then, see if that sticks! And, try another challenge.

Exercise can help others, too. Rake your yard. Walk your neighbor’d dog. Or, sweep the house. Feel good and make others’ feel good, too.

Sponsored by the

Exercise Can Be Fun!

Physical Activity is ImportantIf you want strong bones, you have to use them. Bone is living tissue. They constantly reforms due to everyday stress placed on them.

Get STRONG! Weight-bearing Activity • Physical activities work bones and muscles against gravity. • This occurs with any weight-bearing exercise. • These activities cause bones to build more cells and

become stronger. • Everyone needs weight-bearing exercise

their whole life.

Feel GREAT! Cardiovascular Activity • In addition to building stronger bones,

regular physical activity also strengthens the heart and lungs.

• It lowers blood pressure.• Exercise improves muscle strength and flexibility.• And, you will feel better, too, as exercise reduces stress and depression, helps control

weight, and improves sleep.

Learn About Fitness• Fitness levels among kids are on the decline – they need our help! Only one in four

American schoolchildren gets an adequate amount of physical activity each day. • The number of overweight children is growing rapidly. Almost 37 percent of 6- to 11-year

olds are obese. • Children should have at least 35 to 60 minutes of exercise each day. Without it, they can also

miss their chance to build the strong bones they will need later in life. • Bones grow in size and strength during childhood. The bone mass gained through physical

activity during childhood helps determine how healthy bones will be throughout life. • Through this campaign, “Get Up, Get Out, Get Moving!,” the American Academy of

Orthopaedic Surgeons (AAOS) reminds all kids to get active.

Body Mass Index (BMI) is a way to measure the amount of body fat. It is a number calculated using your weight and height.

Depending on the number, you can get an idea of if you are underweight, normal weight, overweight or obese.

What is Body Mass Index (BMI)?

Sponsored by the

What is Body Mass Index (BMI)? BMI Categories:Underweight BMI less than 18.5Normal weight BMI in the range of 18.5-24.9Overweight BMI in the range of 25-29.9Obesity BMI greater than 30

How do we calculate BMI?

1. Using pounds and inches: weight / (height)2 x 703 Weight in pounds divided by height in inches squared times 703

2. Using kilograms and meters: Weight / (height) 2

Weight in kilograms divided by height in meters squared

Across4. A tropical fruit with a big seed in the middle.5. This vegetable may make you cry!7. What should you eat three servings of per day?

10. What is important for healthy bones? Vitamin D and _________.

11. What should we do for 60 minutes each day?12. What is a growing epidemic among

children today?

Down1. This vegetable looks like “mini trees.”2. What can we use to measure our body fat?3. Granny Smith is a type of _________.6. Lettuce, carrots, cucumbers and tomatoes

together make a nice _________.8. What red and sweet fruit is often used to

make jam?9. This fruit looks like a little orange.

Bone Health EverydayA Healthy Diet Is Important

• Childhood is a critical time for developing dietary habits that support bone health. • Calcium is an important ingredient in healthy bones. Osteoporosis is a disease in later life

that drains away bone’s calcium. So, now is the time to build up your bones!• Young people can help avoid osteoporosis by putting “ deposits “ of at least 1,300 mg of

calcium each day into their “ bone banks. “ • Calcium comes in dairy foods. These include milk; yogurt and cheese; and green, leafy

vegetables, like spinach and broccoli.

Sponsored by the

Eating Healthy is Important!Find the words below on different things that make up a healthy diet.

E C J Y J A P B B A S R Y D ST F A R R E G P R E A M E L OA L P L N I N G L J C A W C NR J P U O T A B D P A G B M LD Y O R E R A D R D L X G Y OY Y L S I T I O K V C J I U WH X V G E W T E F L I B R B EO G G G G E X F S A U E Z B QB G E C I T R B H M M O U H ER V L N J A E W L E J Q M M TA C Q O W F V H J M B W H C KC K T I U R F A B G A Z R W VV T G X A F Z R C B H M V Q ML S B O N V I T A M I N D S VG T J Y X A A Y D R H O G U X

CALCIUMCALORIES

CARBOHYDRATEDAIRY

FAT

FRUITPROTEIN

VEGETABLESVITAMIN D

Exercise is Good for You!Find the words below on different sports we can participate in.

BASEBALLBASKETBALL

EXERCISEFOOTBALLHOCKEY

LACROSSE

RUNNINGSOCCER

SOFTBALLSWIMMING

TENNISVOLLEYBALL

T L Y G M D F L X Z L O L B MU L B Z X W F H S J Y X P R DE A P A N M O R P L J Q K B ET B R R S H O X L C F N Q L TY T Q V V E T A V W U I A I KX E M D T A B E X E R C I S EE K E M L Y A A H B R E M Y LR S L K E R L W L O U M S D PL A W L E S L B S L V T G F JU B L C A T L S U C M B N H TF O C B S B E G N I M M I W SV O N E Q R T N M Z O M N V TS H O C K E Y F N V E O N L EX F J K Q W U B O I C S U E KQ J I R Z Z V M R S S Y R B M

Sponsored by the

Exercise is Good for You! Human SkeletonUse the words in the box below to identify parts of the skeleton. Each bone in our bodies has a name. There are more than 200 bones in our bodies.

A

G

O

N

M

L

K

J

F

E

D

C

B

I

H

Bone Vocabulary1. Skull2. Femur/Upper Leg Bone3. Shoulder Joint4. Rib Cage5. Patella/Knee Cap6. Spine7. Clavicle/Collar Bone8. Pelvis9. Metatarsals/Foot Bones10. Fibula11. Tibia12. Humerus/Upper Arm Bone13. Radius14. Ulna15. Metacarpals/Hand Bones

A=7B=12C=13D=14E=2

F=5G=11H=10I=9J=1

K=3L=4M=6N=8O=15

Showcase Your Artistic Talents!

Sponsored by the

Draw a picture of anything Get Up! Get Out! Get Moving! Maybe it’s your favorite outdoor activity, or your friends playing together. Be creative. Any student who participates should bring home the waiver, read with their parents and sign at the bottom.

will they think it’s as much fun once they learn it’s actually good for them?

Childhood activities like running, jumping and otherweight-bearing activities are great ways for kids to buildhealthy bones. Which is important.Because childhood is the only timekids have to achieve "peak-bone mass"

before adulthood. But don’t tell them that. For more onhow kids can keep bones healthy, visit aaos.org, or call

1-800-824-BONES. Or for physicaleducation tips, visit aahperd.org/naspe,or call 703-476-3410.

American Academy of Orthopaedic Surgeons

national association forsport & physical education

Get up. Get out. Get moving.

• Put the emphasis on the fun rather than on winning.• Be a role model. Join children for a bike ride, a ball game, or a long walk. Show them how much you enjoy

being active.• Use physical activity as a reward. Plan a family trip to the park.• Make exercise part of everyone’s daily routine. Chores such as raking leaves, painting, or walking the dog are

great ways to increase physical activity.• Schedule physical activity. Think about planning activities in 10- to 15-minute blocks of time throughout the day.• Make it easy to be active. Plan indoor areas for physical activity.• Make it fun to be active. Select toys and gifts that promote physical activity.

Exercise Can Be Fun for Parents, too!

Sponsored by the