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Staying Fit Junior Badge

Posted by troop578 on April 24, 2012 at 10:00 PM

Requirements for the STAYING FIT Junior Badge if you need to make up anything (also, please let us know when you do):

STEP 1: START MOVING!

DO ONE:

_____Try 30 minutes of aerobic activity three times each week.  Aerobic activites are things that make your heart beat fast.  Some fun ones are jump-roping, jogging, biking, and dancing.  Mix and Match any kind.  For More Fun:  Make an activity chart listing friends' names down the side and five activities everyone wants to try along the top, creating a grid.  When anyone does one of the activites, put a footprint in the correct square on the chart.  Who can cross the "finish line" first?

OR

_____Find a way to make your day more active.  Doctors recommend walking 10,000 steps a day, so step up!  For example, if you live in an apartment and usually take an elevator, take the staris instead.  Or if you ride the bus, march in place at the bus stop.  For More Fun: Track your steps with a friend to see who can take the most in a week.

OR

_____Forget being a couch potato.  Instead of just lying around, make an hour of TV time active at least three times a week.  You might do leg lifts, sit-ups, or jumpiing jacks during commerical breaks.  Or make up a game to jog in place really fast when your favorite characters speak.  For More Fun: Create a No Couch Potatoes Pledge for your entire family to sign.

 

STEP 2:  KEEP YOUR FIT BODY FUELED.

DO ONE:

_____Be a food-label detective.  Learn the basics of food labels- what information is there and what is important to know about each category.  Then do a label hunt in your kitchn to find the most healthful snack.  Compare at least three labels.

OR

_____Play a brainstorm game.  Brainstorm a list of healthful food categories, like foods high in vitamin C or leafy green veggies.  Write each category on a separate piece of paper and fold it up.  One at a time, each player draws a paper and reads the category aloud.  Everyone then gets one minute to write down every food they can think of in that category.

OR

_____Nutrient scavenger hunt.  Choose five nutrients, like calcium, zinc, vitamin C, protein, and carbohydrates, and talk about why they're important.  Then go on a hunt at the store or in the kitchen for foods that provide the highest percentages of those nutrients.

STEP 3: KNOW HOW TO STRESS LESS

DO ONE:

_____Dear self...You almost always feel better when you get your feelings out, even if you just share them with your diary!  For a week, write or draw how you feel each day.  Then take a week off, then record your feelings for another week.  Could you tell the difference?

OR

_____Helping others helps us. Sometimes it helps your own stress if you can solve a problem for someone else.  For the next two weeks, if you feel stressed, see if you can help a friend with a problem.  Just having someone tot alk to could make them feel better - and the same might be true for you.

OR
_____Create a stress-free zone.  Find a place in your hoome or outside that you can go when you feel stressed.  Take a bag of your favorite things with you and spend 15 minutes there the next three times you need a break.  Make it a quiet and relaxing place, ora  loud dancing/jumping around area (so long as you're not stressing out someone else.)

STEP 4: GET THE TRUTH ABOUT HEALTH

DO ONE:

_____Review health websites.   In a group, search online for the answer to a health question.  There are probably many.  Review at least three answers.  Then find an answer that has been reviewed by real medical professionals.  Jot down the stie so you can use it to find true and safe answers in the future.

OR

_____Talk to a health professional.  Visit a pediatrician, school nurse, pharmacist, or other trusted adult with health knowledge, or invite them to speak to your group.  Ask for their top health tips for girls your age.

OR
_____Find truth in advertising.  Bring a health advertisement to the library.  It might be for lotion, makeup, or shampoo.  With the librarian's help, find out if the claims it makes are true.

STEP 5: HELP YOUR FAMILY STAY FIT

DO ONE

_____Have a "slow food" dinner. Help make a healthful dinner.  Create the menu together, shop for ingredients, then take time to focus on food and eat together.  Talk about your favorite flavors.  You might even find a way to get a picky eater to try something new.  Maybe even play a board game afterward?

OR
_____Come up with an active familyi activity.   Find something everyone can do together, then go do it!  It could be a bike ride, a hike, a game around raking leaves in your yard, or a "get our chores done" challenge.

OR

_____Have a family check-in night.  Sometimes families can get so busy that they forget to check on each other.  Hold a family meeting in which everyone talks about their day and what made them feel especially good or bad.  Help each other end the day on a happy note - maybe with a dance party or favorite mostly healthy treat.

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