Page 29 - HLIF Playbook- FINAL DRAFT_FLIP

ALTERNATIVE FITNESS

KEY MESSAGES:
- Movement throughout the work day or school day can
help you to have more energy.
- You can stretch or take short walk breaks even if your job
or schooling requires you to do a lot of sitting.
- There are a variety of activities and ways you can exercise
during the day.

This is an OPTIONAL LESSON! Talk to your coach, parent,
or teammate if you want to know more about this topic.

It is important to break up your day with movement. You can even
do some exercises while sitting. Researchers say exercising at work
or school help you concentrate, get more work done and be more
enthusiastic.
TIPS
• Stand up and stretch at least once per hour
• Stretch your leg out until it’s straight, hold for 3 seconds,
and relax. Repeat for each leg 10-15 times.
• When waiting in the lunch line or waiting for your food to
heat up, do single leg or double leg calf raises.
• When you’re sitting, or standing, squeeze your glute mus-
cles and hold for 10 seconds. Repeat 10-15 times or for as
many times as you can.

Exercise is a big part of being a fit person. Try different ways to move
to keep it fun and interesting. You might have different goals: flexibil-
ity, weight loss, getting stronger or something else.
• Yardwork or Housework • Biking
• Hiking • Swimming
• Rock Climbing • Yoga
• Canoeing and Kayaking
Anything that has movement in it can help
you be more fit and active. Try to get at least
30 minutes of exercise a day. Go out, move
and enjoy life!
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