To stay on top of the mountain and be at your peak you have to make all your
adventure stops a routine part of your day. You are never done climbing the mountain because you are taking the "Fitness Adventure" every day of your life!

1.Play and exercise everyday, or at the very least, three to four times a week.
    When you go outside and play make sure you are running, jumping, and moving or try to do one of the aerobic activities that requires you to do continuous physical activity without stopping for at least 20 to 30 minutes.

    Click here to learn more about getting started with your Exercise Program.
 
 
 

2.    Plan a day to do a physical activity with a friend or family member. Isn’t it great to have fun with friends and feel good! Always choose activities that you like. Choose team sports or individual sports.
 
 

3.    Pick a life sport that you enjoy. A life sport is any kind of physical exercise or activity that you can do throughout your life such as:
 

Bicycling	Ice Skating
Walking	Roller Blading
Jogging	Tennis
Swimming	Golf

 
 
 

4. Help with household chores:
 

mowing the lawn	taking the trash out	scrubbing floors
raking leaves	vacuuming

 
 

5. Make small changes in your every day life:
 

Take the stairs instead of an elevator or escalator.

Walk or ride a bike to the store rather than ride in the car if it is safe.

Make extra steps in your day, increase the distances you walk.

 

5. Eat three healthy meals a day:
 

includes 6 to 11 servings from the grain group

include at least 2 to 4 servings of fruit

include at least 3 to 5 servings of vegetables

at least 3 to 4 servings from the milk group

at least 2 to 3 servings from the meat group

It is now time to take a rest from your climb to the peak of the mountain.

Sit down,
take your backpack off ,
get your pencil out,
have a drink of water
and complete