Physical Activity & Nutrition

Physical Fitness

  • Be active for 60 minutes every day.
  • Increase your exercise to 60-90 minutes daily for weight loss 
  • Break the 60 minutes into 10-15 minutes segments to fit your schedule
  • Pick exercises you like to do and choose a few different options so you stick with them
  • Set a goal to exercise some time every day. If you're not very active right now, start slowly and work your way up


There are so many different actitivies that you can do!

  • Dance!
  • Play Tennis or any of your other favorite sports
  • Ride your bike or rollerblade to your friend's house
  • Walk or run the park trails- There are so many to choose from in Washington County!
  • Minnesota is the land of 10,000 lakes, look one up that is close to you!
  • Ski, skate, slide, or snowboard during the winter months
  • Yoga

   What else can you think of?

 

Fun Websites:

BAM! Body and Mind

Learn what you need to know to make healthy lifestyle choices.

 

Verb: It's What  You Do

Learn how fun physical activity can be!

Girl's Health

Are you a teen girl looking for a great website that has everything you need to lead a healthy life? If so, this website has great links and information to help you get started.

 If you're an athlete:

  • Hydration is important. Drink water before and during exercise. Drink several glasses of water or other fluid after exercise is complete. Don't wait until you feel thirsty.

The new and updated food pyramid is now MyPlate. Check it out to get tips on eating and fitness.

 

 


 

 

 

Find a Fitness Center Near You!

These are great centers to get started at:

Alot of these different centers are located all around Washington County. Find one near you.

SNAP Fitness 24-7

Anytime Fitness

YMCA

Lifetime

Gold's Gym

Curves

 

MyPlate

 

What used to be The Food Pyramid is now MyPlate.gov. Dont worry, this site gives you so much good infomation! Instead of the picture of a pyramid it is a plate, and the goal is for you to make half of your plate fruit and veggies.

Want to know how much protein you need for healthy muscles, how many minutes you should be running per day, or what's a single serving size of pasta?

Look on MyPlate for advice and reccomendations for your healthy eating plan! 

Nutrition

Tips for healthy eating:

  • Eating regular meals and snacks will keep you healthy and feeling great.
  • Include a variety of foods in your diet every day
  • Eat lots of fruits and vegetables, protein foods, dairy and whole grains.
  • Include a fruit or vegetable at every meal-it's easy: banana slices on cereal, tomato and lettuce on a sandwich, fresh, frozen or canned vegetables for dinner.
  • Grains every day: tortillas with melted cheese, whole wheat crackers, cereal and milk, pasta with tomato sauce.
  • Easy protein choices: hard boiled egg, almond butter on toast, chick peas on salad, 3 ounces of grilled chicken.

 

 

 

Worried About an Eating Disorder?

 These things can contribute to disordered eating:

  • Low self-esteem
  • Feelings of inadequacy
  • Lack of control in life
  • Depression, anxiety, anger or loneliness
  • Troubled family or other personal relationships
  • History of being teased about weight
  • Pressures that glorify thinness

 

Eating disorders require professional help it's important to get help immediately. Talk to a parent, trusted adult, school counselor, coach, school nurse, family member, or health care provider. If you can't talk to a trusted adult and need to talk to someone right away you can call the 24/7 phone counseling crisis line 612-379-6363.

 

For more information and help:


 


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