Wellness Team:  STEPS to success

Step It Up!  Set a goal of 10,000 steps per and get started.  Use a pedometer to record you steps each day.  Start by measuring the number of steps in your daily routine.  Add 500 steps a week until you reach 10,000 per day.  If you have not reached your goal at the end of the day, take a walk.

Girls ages 6-12 yrs need 12,000 steps per day and boys ages 6-12 yrs need 15,000 steps per day.

Take control.  Find ways to add activity to your daily routine.  For example, park farther away in a parking lot, take the steps instead of the elevator/escalator, or walk the halls during a break.

Evaluate your progress.  Weigh yourself weekly.  Monitor inches around your waist and hips weekly.  Test your endurance.  Take note of your energy level.

Plan to make healthy meal and healthy snack choices.  Substitute fresh fruits and veggies for fried and fatty foods.  Try cheese, yogurt or nuts instead of chips or candy.

See the results.  Be Active, Eat Smart.

WHAT ARE YOUR NUMBERS?

Body Mass Index (BMI) is a measure of weight in relation to height.  BMI=wt (lbs) X 703

                                                       ht (in) X ht (in)

YOUR HT ______, YOUR WT ______, YOUR BMI ______

Heart Rate (HR) is the number of heartbeats per minute.

Normal resting heart rates: 

Adult 80-100 bpm

Infant 130-150 bpm

Toddler 100-130 bpm

Older child 90-110 bpm

YOUR RESTING HR:  ______

YOUR HR after 50 steps:  ______