Staying Strong: Fitness Fun

You know how important it is to have strong, healthy bones now and when you grow up, right? Here are some ideas of bone-strengthening activities to get you started. Bone-strengthening means your muscles (and bones!) are working against gravity — think jumping, running, lifting weights. Do some of these bone-healthy activities every day.

Choose an Activity

Interested in learning more about a new activity? Need to know how to play Basketball? Tennis? Soccer? Click a link below to learn more...

Ballet
Basketball
Cheerleading
Jumping Rope
Gymnastics
Hiking
Soccer
Tennis
Walking
Tae Kwon Do

Gymnastics

Play it Safe
The most important gymnastics rule to remember is to know what you're doing! Never attempt a trick you are not familiar with. Make sure you always have a trained spotter (someone who stands near you in case you need help while doing your tricks) just in case you lose your balance on the beam, or attempt a wobbly handstand.

How to Play
Gymnastics is a great and fun way to help build strong bones. And it has a few different categories to choose from so you can find your favorite. But, before you get started, you need to know (and master) the basics!

The handstand is one of the basic skills of gymnastics. If you're a beginner, it's a good idea to practice your handstands against a wall until you get your balance and build up your strength and confidence. And remember, it is always good to have a spotter—just in case you need some help along the way!

Follow these tips to a perfect handstand:

• Face the wall.
• Get in a squatted position so that your knees are bent and your body is close to the ground.
• Put your hands on the floor with the tips of your fingers facing the wall (your hands should not be any wider than shoulder width apart).
• Bend your head down to the floor—keeping it between your arms.
• Kick your legs up putting all your weight on your hands—keeping your upper body straight and tight.
• Once your feet hit the wall, straighten out your legs.

Now that you've mastered the handstand—wanna' try something trickier?

Practice these steps to conquer the cartwheel:

• Stand in a ready position, your "favorite" leg in front, knees bent slightly. To find out your favorite leg, stand up and take one step. The leg you step forward with first is usually your favorite.
• Raise both of your arms.
• Reach forward with your right arm, putting your right hand on the floor/ground.
• Shift your weight to your right arm and kick your left leg up (If you're a lefty, reverse these directions).
• Your left hand should follow very quickly—as it touches the ground, shift your weight to your left arm. Your right leg should be off of the ground.
• Bring your left leg down, right hand up, right leg down, left hand up.

For more information, visit: www.bam.gov/sub_physicalactivity/activitycards_gymnastics.html