The new year often brings with it many resolutions to get healthy and fit. A well‐balanced diet is a great
place to start. Try each day to eat at least three meals and one to two healthy snacks each day. Be sure
to eat whole grains, fruits, vegetables, lean protein, low‐fat dairy, and a small amount of healthy oils.
Eating healthy doesn’t mean not eating your favorite foods. Practice moderation and make physical
activity a regular part of your day. Check out www.myplate.gov
for some additional healthy eating tips.
Set the standard for your whole family and make fun family physical activity a regular part of your day.
Choose activities the whole family can do together such as bike riding, swimming, Frisbee, yoga,
basketball, rock climbing, walking, hiking and soccer; all of which have a positive impact on the five
components of health‐related physical fitness listed below:
Cardiovascular Endurance – Having good cardiovascular endurance means a person has a strong
heart and lungs. This will enable a person to perform aerobic activities like walking, jogging,
running, biking, hiking and swimming for longer periods of time without getting tired.
Muscular Strength – Refers to the maximum amount of force a muscle can produce against
some form of resistance. It’s normally measured by how much weight someone can lift one
time. Having strong muscles not only helps your body perform basic daily activities but also
increases muscle tone, reduces stress on joints and prevents injuries. Improve your muscular
strength by lifting weights or moving heavy objects.
Muscular Endurance – Unlike muscular strength, muscular endurance refers to a muscle’s ability
to perform more repetitions before getting tired. Developing good muscular endurance will
allow your muscles to perform more repetitions of physical activity exercises for longer periods
of time. Practice lifting weights/objects at a lesser resistance for more repetitions.
Flexibility – Is the ability to bend and twist muscles and joints through a full range of motion
without pain. Having good flexibility will enable a person to perform better when exercising. Be
sure and stretch each day after exercising to reduce the soreness and improve your flexibility.
Body Composition – Is a measurement of the amount of fat versus lean mass in a person’s
body that takes into account bones, muscles, organs and body fluids. It’s important to
remember that a well‐balanced diet and regular physical activity has a positive effect on a
person’s body composition.
The National Association for Sport and Physical Education recommends that children participate in at
least 60 minutes of physical activity each day, while the CDC recommends adults participate in at least
30 minutes of physical activity each day. Participating in regular physical activity and demonstrating
healthy eating habits will help you and your family build and maintain a healthy and active lifestyle.
Your Physical Education Teacher