Additional Resources
Physical Activity
and Health
Multiple tips in file. Add your own graphics!
fitness_tips.pdf
www.cdc.gov/
physicalactivity/
everyone/health
Overcoming Barriers
Our Bulletin Board has a summer
theme; however, tips may be used
that relate to any season. Use your
favorite graphics to correlate to the
fitness tips.
The Additional Resources listed are
available on the internet. The links
are included in the kit for you to use
to customize your board and are not
used in the photo.
www.cdc.gov/
physicalactivity/
everyone/getactive/
barriers.html
Barriers to Being Active
Quiz
www.cdc.gov/nccdphp/
dnpa/physical/life/
barriers_quiz.pdf
Know the
Warning Signs
of Dehydration
Thirst Headache Dizziness Chills Nausea Weakness Decreased Performance Vomiting Dehydration www.nlm.nih.gov/medlineplus/dehydration.html Avoid Dehydration
Drink plenty of fluids. Sports drinks can encourage active people to drink more fluids because they are flavored and contain electrolytes. Avoid caffeinated beverages and alcohol, both contain substances that will cause dehydration. Avoid carbonated beverages because the carbonation may cause bloating or a feeling of fullness and prevent adequate consumption of fluids. Dehydration www.nlm.nih.gov/medlineplus/dehydration.html Avoid Kansas’ Heat & Humidity
In high heat and humidity, sweat does not quickly evaporate from your skin, so you don’t cool down as fast as you would in other conditions. You also need more fluids when you exercise in the heat. In hot conditions, your body may lose as much as 3 liters of fluid per hour. Stay cool by following these tips: If you like to exercise outdoors, try to schedule that activity for the morning or evening but avoid dawn and dusk due to the risk of mosquito‐borne illnesses. When outdoors, try to stay in the shade. Exercising indoors is a great way to stay active and help reduce the risk of dehydration or heat exhaustion. Get acclimated to hot environments gradually over a period of 4 to 7 days. Drink plenty of fluids, especially water. Avoid alcohol and caffeinated beverages, which dehydrate the body. Drink at least a gallon of water a day when spending time outdoors. Wear loose and light‐colored clothing. Take cool showers. Take frequent breaks to cool off. Eat light meals like fruit and salads. Eat apricots, bananas, cantaloupes, oranges, beans, broccoli, potatoes and tomatoes to increase potassium. Create airflow in hot indoor work areas. Spend most of your time indoors in an air‐conditioned room. If you do not have air conditioning, most larger communities have places where you can go during heat waves including the local health department, senior citizen center, hospitals and Red Cross. Also, basements are usually cooler than ground‐level floors. Kansas Department of Health & Environment www.kdheks.gov/news/web_archives/2011/download/Play_it_safe.pdf www.kdheks.gov/news/web_archives/2http://www.kdheks.gov/news/
web_archives/2011/06302011b.htm Set Realistic Goals
Don't overdo. Gradually add moderate‐intensity physical activity to your life will give you added energy. You put yourself at risk for injury if you increase too much, too fast. Select a menu approach to adding additional activities. Think about activities that you have wanted to do in the past and include them in future plans. Vary your routine to help keep boredom away. Have fun. Replace bad thoughts with good ones. When you hear yourself saying, "I should be better (or faster) at this by now," counter back by saying, "I have made some real improvements and am right where I need to be." Physical Activity for Everyone www.cdc.gov/physicalactivity/everyone/guidelines Eat Breakfast
Breakfast is important everyday, all year round. Eating breakfast jump starts your day with an energy boost and triggers your body to wake up and start working. It helps to prevent over eating later in the day. Importance of Breakfast—
goaskalice.columbia.edu/importance‐eating‐
breakfast Get a Workout
Partner
Keeps you accountable. It’s more fun! Doesn’t have to be a person. Walking or running with your dog is a great way to get your exercise! Protect Yourself!
Seek shade, especially during midday hours (10 am – 4 pm), when UV rays are strongest and do the most damage. (Remember! You can get a sunburn even if it is cloudy.) Cover up with clothing to protect exposed skin. Get a hat with a wide brim to shade the face, head, ears, and neck. Grab shades that wrap around and block as close to 100% of both UVA and UVB rays as possible. Rub on sunscreen with sun protective factor (SPF) 15 or higher, and both UVA and UVB protection. Choose Your Cover www.cdc.gov/cancer/skin/pdf/broch.pdf Enjoy Fresh Fruits
and Vegetables
Be adventurous and try a few of these colorful summer fruits and vegetables! Beets ▪ Blackberries ▪ Blueberries ▪ Broccoli ▪ Chinese Cabbage ▪ Corn ▪ Cucumber ▪ Eggplant ▪ Green Beans ▪
Nectarines ▪ Okra ▪ Peaches ▪ Plums ▪ Raspberries ▪ Strawberries ▪ Summer Squash ▪ Tomatoes ▪ Watermelon ▪ Zucchini www.cdc.gov/nutrition/everyone/fruitsvegetables