12 Ways to Stay Active And Fit

12 Ways to Stay Active And Fit book cover — Table of Contents Run for Cardio Fitness 4 Improve Body and Mind with Hiking Get a Total Body Workout with Swimming 8 Learn Balance through Biking 10 Dance to Break a sweat 12 Join a sport to Increase Endurance 14 Exercise Anywhere with Jump Ropes 16 Strengthen Legs with Skating 18 Build Muscles by Skateboarding 20 Improve Focus with Martial Arts 22 Exercise with Your Dog 24 Boost Flexibility and Coordination with Yoga 26 Fact Sheet 28 Glossary aaaaaaaaaaaaaaaa 30 For More Information 31 Index 32 About the

12 Ways to Stay Active And Fit — page 1 — Run for Cardio Fitness One of the best ways to stay goals Running can be done almost anywhere You can run outside or active and fit is to take part in cardiovascular exercise or cardio on a treadmill or an indoor track Cardio is good for the body in many Many runners don't let rain or snow ways It makes your heart and stop them lungs strong It keeps your blood It is safe for kids age eight and older pumping through your body Running to run up to three miles 4 8 km is a form of cardio It has many Whether you run one mile or three health benefits Running improves be sure to give yourself plenty of the function of a person's heart walk breaks Wearing the right blood vessels and lungs Many kind of shoes is also important runners set running goals They feel Good shoes will go a long way in accomplished after meeting those Stretch before and after

12 Ways to Stay Active And Fit — page 2 — While running sip some water every 15 to 20 minutes to preventing falls Remember good stay hydrated posture when running Feet should always be placed directly under the hips Another thing to avoid is bending at the waist while running Running this way is bad for your leg muscles Before setting out on a run be sure before you go on a run This will help keep up your energy After your run walk to let your muscles cool down Gently stretch any tight areas Be sure to keep hydrated even after you to warm up with dynamic stretches Dynamic stretching includes high knee raises and walking lunges finish your run Have a small snack 30 minutes HISTORY OF THE MARATHON 46 million Number of running shoes sold in the United States in 2013 Running helps strengthen the cardiovascular system Maintai ing good posture and keeping hydrated are important tips for running Do some dynamic stretching before every run The length of a marathon is 26 2 miles 42 km This is in honor of the Greek soldier Pheidippides who lived in 490 BCE At that time Athens was at war with the Persians When the Persians were defeated Pheidippides ran from the city of Marathon Greece to Athens to tell of the victory The run was just less than 26 miles long When Pheidippides reached Athens he cried Niki which means

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