Get moving by being physically active

Being physically active may help you control your weight, increase flexibility and balance, and improve your mood. You don’t have to do boring exercise routines. You can be active through daily activities, like taking the stairs instead of the elevator or escalator.
Physically active women
Being physically active does not mean you have to join a gym or do a team sport. You can walk or bicycle around your neighborhood or even turn up the music and dance. 

Try some of these ideas:
■ Shoot baskets.
■ Ride your bike (use a helmet).
■ Run.
■ Skateboard.
■ Jump rope or use a hula hoop.
■ Have a dance party with friends.
■ Play volleyball or flag football.
■ Move with a video game that tracks your motion.
This section can help you to . . .
■ Be active every day.
■ Get outside.
■ Have fun with your friends.
■ Stay active indoors, too.

Be active every day
Physical activity should be part of your daily life, whether you play sports, take P.E. or other exercise classes, or even get from place to place by walking or bicycling. You should be physically active for 60 minutes a day, but you don’t have to do it all at once!
Have fun with your friends
Being active can be more fun with friends or family members. You may also find that you make friends when you join active clubs or community activities. Teach each other new games or activities, and keep things interesting by choosing a different activity each day:
■ sports
■ active games
■ other actions that get you moving, like walking around the mall.
Support your friends and challenge them to be healthy with you. You could even take the President’s Challenge. Or sign up with your friends for fun, lively events, like charity walks, fun runs, or scavenger hunt
Get outside
Many teens spend a lot of time indoors on “screen time”: watching TV, surfing the web, or playing video games. Too much screen time can lead you to have excess body fat or a higher weight. Instead, be active outdoors to burn calories and get extra vitamin D on a sunny day. How to cut back your screen time
■ Tape your favorite shows and watch them later to keep from zoning out and flipping through channels.
■ Replace after-school TV and video-game time with physical activities in your home, school, or community.
■ Gradually reduce the time you spend using your phone, computer, or TV. Challenge your friends or family members to join you, and see who can spend the least amount of time in front of a screen each week.
■ Set up a text-free time with your friends—a length of time when you can be physically active together and agree not to send or respond to text messages.
■ Turn off your cell phone before you go to bed.
Stay active indoors, too
On cold or wet days, screen time is not the only option. Find ways to be active inside:
■ Play indoor sports or active games in your building or home, at a local recreation center, or in your school gym.
■ Dance to your favorite music by yourself or with friends.
■ If you have a gaming system, choose active dance and sports games that track your movement.
NOTE: You don’t need money or equipment to stay active. You can dance, walk the dog, or use free community facilities to do your 60 minutes of daily physical activity. If you would like to play a sport or game that requires equipment, check with your neighbors or friends at school to see if you can borrow or share supplies.

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