Do you attend middle school?You have a lot going on!Between classes, friends, and fitting in, it can be hard to make healthy choices.Being the right weight isn't the only thing that makes fitness hard.To be fit and healthy, middle school students need to eat and drink right and get enough sleep.
Step 1: Get moving.
Doctors advise that middle schoolers get at least an hour of physical activity every day, which is 60 minutes of moderate aerobic activity like walking or running.You will get stronger bones, better skin and a stable weight from regular exercise.Do things you enjoy.It doesn't have to be hard to exercise.Do you enjoy rollerblade, basketball, dance, or ride your bike?These are fun physical activities.Being an adolescent is similar to playing.Capture the Flag is a game that can be played outdoors.Limit the amount of time you spend on your screen.TV, computers, phones, tablets, and other touch screens are some of the biggest culprits for being inactive.Make your screen time less than two hours a day.
Step 2: Join a team.
You can join an organized sport on a team or club.The health and social benefits of these activities are supported by most middle and high schools.Team sports are a great way to stay fit.They are a great place to meet people and learn from them.Team sports include field hockey, volleyball, and soccer.Not into team sports?Track and field, golf, and gymnastics are just a few of the non-team sports.There aren't as many chances to play team sports.Pick up basketball games can be found at the park or a rec league.Do you live up north?There is a rink or pond.
Step 3: Go to a gym.
It is not necessary to work out at a gym in order to be fit and healthy.It will help you fit exercise into your schedule.You can join an aerobic exercise class at a nearby gym.What about the weights?If done under the supervision of an adult, weight and resistance exercises are usually ok.Strength training increases strength, improves skill, and increases self-confidence.Middle schoolers shouldn't put too much stress on their developing tissues.The focus of resistance training should not be about big muscles.Body building or weight lifting is serious.To develop a safe, effective strength training program based on your age, size, and skills, talk to an adult about working with a trainer.
Step 4: You should be OK with your body.
Your body will change a lot when you enter your teens in middle school.Girls usually start puberty between 10 and 11 years old, while boys start later.You will get taller, stronger, and more athletic.You'll probably eat more since your body needs more energy.During puberty, it's common to gain weight.Getting bigger doesn't mean you are overweight.The most important thing is to eat a healthy diet.Everyone's body is different.Some people are tall and some are short.Everyone has their own body type, and that's fine.We are able to control our physical fitness.
Step 5: You should have regular and varied meals.
Since you're growing, you should be eating regular meals to give your body the energy it needs.Three meals a day include vegetables, fruit, lean meat, dairy, and whole grains.Breakfast is always eaten.They say that it's the most important meal.A good breakfast will provide you with energy throughout the day.Look for things like oats, scrambled eggs, and whole wheat toast.There are healthy school lunches.Some of the food in the cafeteria is not the healthiest.Choose fruits and vegetables, eat less high-fat food, and avoid packaged snacks.You can ensure it's healthy by packing your own lunch.It's important to include your favorite healthy foods.You could pack a turkey and swiss cheese sandwich, whole wheat crackers, and skim milk.You can pack leftover pasta and a salad.
Step 6: You should eat a lot of fruit and vegetables.
Fruits and veggies are a key part of a balanced diet.Middle school students should be eating at least five portions a day, whether they are fresh, frozen, cooked, or dried.What does it mean to be a portion?Two or more small fruits like plums, a large fruit like an apple, or five pieces of dried fruit is one portion.For vegetables, about four large spoonfuls of fresh green or three small amounts of cooked veggies count.You can count fruit or veggies cooked in a stew, pasta, or soup towards your daily five.Try to limit the amount of fruit and vegetables you eat.These drinks are high in calories and sugar and not good for your teeth.
Step 7: Get enough iron and calcium.
Teens and adolescents need more of the same things.For girls that are menstruating and for calcium for bone growth, this is true.Middle school students and those nine to 18 years old need a lot of calcium.Four 8 oz. is how much this equals.There are glasses of milk.The yogurt is 1 12 ounces.There are 2 cups of cottage cheese.Iron is lost during menstruation so girls need more iron than boys to make up for it.Chicken, beef, oysters, clams, and eggs are some of the rich iron sources.The body can easily absorb iron.You can help the absorption of plant-based iron by eating a lot of vitamins C and E.If you want to get the most out of your iron source, you should have rice and beans topped with peppers.
Step 8: Limit the amount of junk food.
It is not the best choice for your health to eat sweet, fat, or salty snacks.They have more calories and less vitamins, which can lead to weight gain.If you make them an occasional treat, you don't have to give them up entirely.Don't drink soda.It tastes good but doesn't have a lot of vitamins.It's also bad for your teeth.Drink water.It is possible to be healthy with low- or zero- calories beverages.Choose snacks that are good for you.Chips, biscuits, fruit roll-ups, and other sweets are usually out when this happens.Try things like whole wheat toast and peanut butter, or baked sweet potato chips.Don't think you have to give up your favorite snacks.It's not bad to treat yourself once in a while.A healthy diet is important.
Step 9: You should aim for at least nine hours a night.
Teens and adolescents need more sleep than adults because their bodies are growing.Too little can mean that you won't be at your best on the field or in the classroom.This can be difficult.You should try to get your share.Middle school students should get between nine and 11 hours of sleep a night.Older people need eight to 10 hours.What is preventing you from getting a good night's sleep?A lot.Homework, sports, TV shows, games, and electronic devices can take hours from you each day.It's a good idea to set up a sleep schedule with your parents.You could decide to go to bed at 9:30 pm every night and wake up at 6:30 am.It takes 9 hours of rest every day.It is possible to indulge from time to time by staying up and sleeping.You should stick to a regular schedule as much as possible.
Step 10: Good sleep habits can be built.
Set up an environment and rhythm that will allow you to power down and rest.You can make changes to your daily routine.Don't want to stay up late.Try to stay out of the TV, texting, and phone conversations after 9 pm.It is possible to get ready for bed by taking a shower or reading a book.The quality of your sleep can be affected by phones, tablets, and laptops.Your brain can't make sleep-inducing chemicals when the light is on.You should be able to power down at least 30 minutes before bed.Cut out the coffee.The cola you drank at 5 pm is still in your system at 10pm.You should not drink coffee, tea, or soda before you go to sleep.
Step 11: If you feel like taking a nap, do it.
If you feel tired or run-down, napping is fine.Your body is telling you that you need more rest.A thirty-minute nap after school is a good pick-me-up.Don't nap too long or too much.Limit your sleep to less than an hour.You could end up staying up late if you disrupt your sleep pattern.