home


 * HEALTH AND FITNESS PAGE FOR FESTUS R-6 SCHOOL DISTRICT

As we all know staying fit and healthy is important if you plan to live life to the fullest. This page is designed as an interactive way to guide you in developing a more healthy lifestyle. On this page you will find helpful tips for knowing if you are healthy, getting started on a fitness routine, and some fitness routines that may be appropriate for you. You will also find ways to interact with other people and post your own knowledge of the subject that may in turn help other people. Please feel free to update the page with helpful suggestions. Also, we would love for you to participate in our fitness challenge!**

Healthy and Fit Body Tips #1: Proper Nutrition Providing your body with the right food and liquid is the most important component to your health. If you struggling with weight loss and the inability to get yourself fit, start with a change in your diet. Eating right does not mean eating less. Eating the proper amount of fruits and vegetables on a daily basis is great place to start.
 * __HERE ARE 7 WAYS TO KNOW IF YOU ARE HEALTHY__**

Healthy and Fit Body Tips #2: Muscle Mass Our bodies require a certain percentage of muscle to stay healthy and meet the tasks of daily living. This percentage varies per individual. Life can be very demanding and having a good muscle mass can help with daily activities. People generally start to lose muscle mass after the age of 30 so the key to restoring this is resistance exercise. To age gracefully by being fit, keep your muscle mass percentage high.

Healthy and Fit Body Tips #3: Body Fat This your total body weight that is composed of fat. 10 percent to 14 percent is considered good for men, and 14 percent to 18 percent is considered good for women. Being too far below it and above it both have health risk. Maintaining proper diet and exercise is great way to have a healthy body fat percentage.

Healthy and Fit Body Tips #4: Aerobic Endurance I bet you do not think about how well your body transports oxygen, right? From shoveling snow to running a marathon, aerobic activity is a good indicator of good aerobic fitness. Your cardiovascular goal for fitness is simple. Get your heart rate up and hold it, then bring it down without becoming short of breath.

Healthy and Fit Body Tips #5: Strength How much force can your muscles generate? Your body needs to be able to move stuff, boxes from the attic, the lawnmower, etc, and strength helps you do that. Mass protects your body, strength moves it and keeps it from falling over. Strength training requires short bouts of high-intensity outputs, much different from aerobic activity. Strength training slows the aging process, so the stronger you are, the slower you age.

Healthy and Fit Body Tips #6: Balance Your ability to maintain control of your center of gravity is important for obvious reasons. To stay in balance your body uses smaller muscles to help keep your joints tracking properly. A person with good balance has less chance of incurring an injury. The next time you see an exercise ball, use it!

Healthy and Fit Body Tips #7: Flexibility Your ability to move your body freely through a full range of motion is very important. Simply start stretching your muscles more because they contract during exercise and the daily rigors of living. Keeping your muscles loose gives you a buffer against being injured and is an indicator of overall fitness. It will also help you age with less complications. Stretch BEFORE and AFTER you exercise. Yoga is another great way to stay flexible!


 * ARE YOU FIT AND HEALTHY OR DO YOU HAVE ROOM FOR IMPROVEMENT? IF YOU HAVE ROOM FOR IMPROVEMENT HERE ARE SOME HELPFUL TIPS TO HELP YOU GET MOTIVIVATED TO LEAD A HEALTHY LIFESTYLE!**

1. **Designate time for fitness. Set aside a block of time 3 or 4 times a week and stick to it. Making time for exercise is always a must. Pick a time that works for you and your energy level. If you are not a morning person do not set aside that time for your exercise.**

2. **Set Attainable Goals. Being able to run a 5k or bench press 200 pounds are all within your grasp if you set a goal and then strive to do it. Make goals that are challenging but also appropriate for your current fitness level. Challenge yourself!

3. Keep a track record every time you go to the gym and put it where you can see it. Keep it on a calendar and put it somewhere that you look everyday. There is no better motivator than having it in your face if you skipped a workout.

4. FIND THE FUN! Everybody can find some type of fitness they enjoy whether it be weightlifting, running or yoga there is something for everybody. Don't be afraid to gravitate towards something that you enjoy.

5. Make it for the whole family. If your family exercises with you and everyone is on the same page you are more likely to stick to your routine.**