Physical Education & Fit Living

There is a weight loss phrase that says, “If you bite it, you write it”!

Keeping a food log has been proven to be a great weight loss tool. Even if you aren’t trying to lose weight, a food log can help you ensure that you are eating a variety of healthy food.

Begin by writing down EVERYTHING you eat (yes, that includes the M&Ms you grabbed when no one was looking)! You will be surprised by how the mere act of writing it down will deter you from snacking when you are not really hungry. If you are accountable for those M&Ms, they suddenly seem less appetizing.

Take it one step further by including HOW MUCH of the food you are eating. This will help you make sure you are keeping your portion size in line with the correct serving size.

Review your food log once a week and set a nutrition goal for the next week. For example, if you didn’t meet the dietary requirements for the vegetable group then make that your goal for the upcoming week. Focus on improving your diet gradually by make small changes each week.

An exercise barrier is something that prevents you from exercising. The 10 most common reasons adults cite for not adopting more physically active lifestyles are:

• Do not have enough time to exercise (consistently the number one reason people give)
• Find it inconvenient to exercise
• Lack self-motivation
• Do not find exercise enjoyable
• Find exercise boring
• Lack confidence in their ability to be physically active
• Fear being injured or have been injured recently
• Lack self-management skills, such as the ability to set personal goals, monitor progress, or reward program toward such goals
• Lack encouragement, support, or companionship from family and friends
• Do not have parks, sidewalks, bicycle trails, or safe and pleasant walking paths convenient to their homes or offices

What barrier do you most relate too? Now brainstorm some ideas on how to break down that barrier!

The USDA recommends 4-5 cups of fruits and vegetables daily. In addition to quantity, it is important to eat a variety of fruits and veggies. To do this, some experts recommend focusing on color.

The fruit/vegetable color groups are:

• Blue/Purple
• Green
• White
• Yellow/Orange
• Red

Each color group provides different nutrients that your body needs. By eating a several different colors of fruits and veggies throughout the week, you will be getting the variety of nutrients each group offers.

Looking for a new exercise? Jumping rope is an oldie, but goodie. Jump rope is one of the most effective cardiovascular exercises. It is inexpensive, can be performed almost anywhere, and is fairly easy to do.

To find the right size rope for you, step on the center of the rope with one foot. When holding the handles up, they should come to chest level.

Below are a few tips for using a jump rope:

• Keep your back straight with your head up
• Keep your shoulders back; don’t hunch
• Keep your elbows close to the body
• Focus on a soft landing. Use your muscles to brace your impact rather than jarring those joints.

Once you have the basics down, you can get creative! Knee jumps, scissor jumps, one-foot jumps, etc. The possibilities go on and on!

Recent data suggests that over 1/3 of today’s youth are overweight or obese. Spending quality family time doing physical activities together is one key to reduction and prevention.

Here are just a few ideas:

• Go for a bike ride
• Play at the park, on a jungle gym, or monkey bars
• Jump on a trampoline
• Go swimming
• Play a game of tag
• Kick or throw a ball
• Turn on music and dance

Be creative! Physical activity doesn’t have to be conventional.

Keep in mind that kids should get at least one hour of physical activity per day.

While exercise is important for all and training is essential for any athlete, it is also okay to take a break every once in a while. Restis an important principle of exercise.

When strength training, you should allow yourself 48 hours before working those same muscle groups again. Even when performing cardio exercises, such as running or biking, it is a good idea to rest at least one day a week.

Rest allows your muscles to adequately repair themselves. Continuous or prolonged use without the time to fully rest and rebuild can actually weaken muscles, ligaments, and tendons and lead to injury.

Psychologically, rest also allows you to re-energize and prepare for future workouts.

Yoga has been practiced for thousands of years. There are many yoga styles that range from extremely athletic to peaceful and relaxing. No matter the style, yoga has several benefits.

• Flexibility: Most poses focus on stretching and elongating the muscles.
• Strength: Movements often require a static muscle contraction that can increase one’s strength and endurance.
• Posture: Proper posture is emphasized in yoga, which can transfer to one’s daily posture.
• Balance: Many poses focus on improving balance.
• Relaxation: Yoga is often as much about deep breathing and the release of tension as going through the movements.

When exercising it is important to fuel your body right so you can have the energy you need to perform well.

Before Exercise

Since your body relies mainly on carbohydrates for fuel, eat a small meal or snack that includes a mix of simple and complex carbohydrates. This is particularly important if you exercise in the morning. Examples include a granola bar, bagel, or small bowl of cereal or oatmeal. Try to eat 30-60 minutes before exercising so your food has time to settle.

After Exercise

After exercise it is important to refuel quickly. Try to eat something within an hour of exercising. A post-exercise meal or snack should include carbohydrates and protein. Carbohydrates will help replace your energy stores. Protein is necessary to help rebuild and repair muscle that was worked during an exercise session.

Exercising in the heat can put you at risk for heat-related illnesses. Minor heat-related illnesses, such as heat exhaustion and heat cramps, can be treated on one’s own. More serious illnesses, such as heat stroke, require medical attention.

Heat Stroke occurs when your body can no longer regulate its temperature and becomes extremely overheated. Heat stroke is a serious condition that can lead to permanent disability or even death.

Signs of heat stroke include:

• High body temperature (103F or above)
• Lack of sweating
• Headache
• Confusion
• Dizziness
• Nausea
• Throbbing pulse
• Unconsciousness

To treat heat stroke, call for medical assistance as soon as possible. Then make every effort to cool the body. Cooling methods can include a cool bath or shower, wrapping a cool, wet towel or sheet around the person, and fanning him/her.

Do NOT give the victim anything to drink.

Exercising in the heat can put you at risk for heat-related illnesses. Heat illness occurs when the body cannot sufficiently cool itself. In extreme temperatures or high humidity, your body’s normal cooling system (sweating) may not be enough.

Heat Cramps are muscle pain or spasms in the arms, legs, or abdomen, often caused by a low salt level.

Heat Exhaustion may involve fatigue, dizziness, headache, and nausea. It is generally caused by prolonged heat exposure, dehydration, and loss of salt.

Heat cramps and heat exhaustion are considered milder heat-related illnesses. To treat:

• Stop activity and rest, preferably in a cool or air-conditioned place.
• Drink clear juices or sports drinks to replenish electrolytes.
• Take a cool bath or shower.
• Seek medical treatment if symptoms worsen or last longer than one hour.