What can I do to get better?
Any regular physical activity can improve your fitness and health.
Exercise should be a regular part of your day, such as brushing your teeth, eating, and sleeping. This can be physical education classes, joining a sports team, or self-training. Remember the following tips:
Stay positive and have fun. A good mental attitude is important. Find an activity that you enjoy. You are more likely to stick with it if you choose what you like. Many people find it more interesting to study with someone, so try to find a friend or family member who will be active with you.
Do this step by step. Small changes can improve fitness. For example, instead of cycling, you can walk to school or visit a friend, or ride a bike. Hop on or off the bus a few blocks away and walk the rest of the way.
Make your heart beat faster. Whichever you choose, make sure to include aerobic exercise that will make you breathe harder and increase your heart rate. This is the best type of exercise because it increases your physical fitness and improves heart and lung function. It also burns fat. Examples of aerobic activity are basketball, running, or swimming.
Remember to warm up with light exercise or light stretching before starting any physical activity. This will warm your muscles and help protect yourself from injury. Stretching also makes your muscles and joints more flexible. It’s also important to stretch after exercise to cool your muscles.
Your goal should be to do some exercise every day. It is best to do aerobics without stopping for at least 20-30 minutes each time. Exercise as often as possible, but do not exercise until it hurts.
In addition to exercise, there are several other life changes you can make that will help keep you healthy, such as:
(Use this time for exercise instead!) Or exercise while watching TV (for example, sit on the floor and do squats and stretches; use weights; or use an exercise bike, treadmill, or stair climb).
Make sure you drink plenty of fluids before, during, and after any exercise (water is best, but flavored sports drinks can be used if they don’t contain a lot of sugar).
Stop drinking or drink less of your regular soft drinks.
Eat less junk food and junk food. (They are often full of fat, cholesterol, salt, and sugar.)
Sleep 9 to 10 hours every night.
Do not smoke cigarettes, drink alcohol or use drugs.