This document provides information on various health topics for kids including nutrition, fitness, exercise, eating healthy, sleep, and answering common health questions. It discusses the importance of physical activity for reducing stress, improving mood and sleep, boosting energy, and more. Safety tips for physical activity are also outlined such as building up activity levels slowly, staying hydrated, and following rules of games. A fitness quiz is included covering recommended daily activity levels, benefits of physical activity, hydration needs, and concussion symptoms. Additionally, the basics of the food pyramid nutritional guide are introduced which separates foods into groups and orders them based on recommended daily intake.

1. Health, Nutrition,
Fitness and YOU!
Joy A. Russell, Ph.D.
UT Southwestern Medical Center
Health Sciences Digital Library & Learning Center

2. KidsHealth from Nemours
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• Exercise
• Eating Healthy
• Getting enough sleep
Source: https://kidshealth.org/en/kids

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Source: https://kidshealth.org/en/kids
Why do I need to
wash my hands?
Does my hair
grow from my
brain?
Find information
on health
questions you
may have like
cancer, asthma,
diabetes, and
more.
Symptoms,
inhaler,
tonsillectomy -
what do all those
medical words
mean?

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Source: https://kidshealth.org/en/kids
En Español
Preguntas y respuestas
¿Qué es la diabetes?
Ayuda con las tareas
Entérate de qué manera
cuidar tu cuerpo. Obtén
información sobre el
sueño, los alimentos
saludables, el ejercicio
físico y mucho más.

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Source: https://kidshealth.org/en/kids
En Español
Search here!

6. TeensHealth from Nemours
Get your questions answered on:
 Body
 Mind
 Food & Fitness
 Sexual Health
 Infections
 School & Jobs
 Drugs & Alcohol
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Source: https://kidshealth.org/en/teens/?WT.ac=t-nav#catdieting

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Source: https://kidshealth.org/en/teens/food-journal.html?WT.ac=ctg

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• Why Get Vaccinated?
• When Should a Person Get Vaccinated?
• What’s in a Flu Vaccine?
• What About Side Effects?
• Why is abuse?
• Recognizing Abuse
• Why does abuse happen?
• What Are the Effects of Abuse?
• What should Someone Who’s Being Abused Do?
• Angry
• Sad
• Hurt
• Excluded
• Confused
• Nervous
• Embarrassed
• Indifferent

9. Source: https://www.girlshealth.gov/

10. Activity
Physical Education
Fitness
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12. Why is Physical Activity Important?
 Reducing stress
 Improving sleep
 Boosting your energy
 Reducing symptoms of anxiety and depression
 Increasing your self-esteem
 Making you feel proud for taking good care of yourself
 Improving how well you do at school
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Fitness Basics
You should aim for
at least 60 minutes
of activity every
day.
Most of your 60 minutes
should be spent on aerobic
activity.
Focus
on Fun.
Fitness for
All

14. Physical Activity Safety Tips
 Be active regularly. Being active regularly builds fitness, and fit folks have a lower chance of
getting hurt.
 Build up slowly. Pick activities you can do now, and then slowly challenge yourself. You might
add to how often you're active or to how long you're active each time. For example, maybe
add five minutes to your workout every week or two.
 Value variety. Try to do a mix of activities, so you don't put too much strain on the same parts
of your body all the time.
 Be careful on hot or humid days. If possible, move your exercise indoors. That's also a good
idea on days with a lot of air pollution. If you're going to be outside, rest in the shade, take
breaks, and drink lots of water.
 Drink plenty of fluids. You need to drink before, during, and after activity. Read more
about what to drink when working out.
 Find safe places. Try to stay away from traffic and dark areas, for example. And avoid places
with a lot of holes or other things that could make you fall.
 Follow the rules of the game. Remember that many of the rules were made just to keep you
safe. Learn more about safety in sports.
 Always use the right safety equipment. Make sure that your any safety gear fits right and is in
good shape.
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15. Fitness quiz: How much do you know about fitness?
1. You should aim to exercise every day. You need at least:
A. 20 minutes of activity
B. 40 minutes of activity
C. 60 minutes of activity
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2. Physical activity can help with:
A. Staying a healthy weight
B. Getting better sleep
C. Building strong bones
D. Helping your mood
E. All of the above

16. 3. If you are active, it is best to drink:
A. Only when you are thirsty
B. Lots of sports and energy drinks
C. Water, before, during, and after exercising
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4. Concussions are head injuries that can happen in sports and include the following
symptoms:
A. Feeling nauseous
B. Forgetting what happened that caused the injury
C. Feeling sensitive to noise
D. Feeling tired
E. All the above

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Introducing…the Food Pyramid
 The food pyramid is a nutritional guide that helps us to make healthy eating
choices. The food pyramid separates foods into different groups, and orders
them so that we know how much of each group to eat every day.

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Vitamin A helps your
eyesight.
Fiber helps
you feel full
and helps
to remove
waste from
the body.
Calcium helps build
strong teeth and bones
Protein helps your body
build, maintain, and
repair tissues.
Iron helps red blood
cells carry oxygen to all
parts of your body.

20. For More Information:
https://kidshealth.org/
https://kidshealth.org/en/teens/
https://www.girlshealth.gov/
https://medlineplus.gov/
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