Maybe you play
sports because
you like being part
of a team . . .
. . . or because it’s fun
hanging out with your
teammates. Hellooo,
pizza parties!
. . . or because the feel-
ing you get when your
team accomplishes
something together is
like happy-times-10!
High five!
Those are all great
reasons. And that’s
not even all you
get when you play.
Before doing any of the
exercises described or shown
in this book, check with your
parent, coach, doctor, or other
appropriate adult to make sure
it’s right for you, your body, and
your sport.
body bonuses
You play because it’s fun! But that’s not all. Playing sports
also sets you up to be healthier for your whole life.
It helps your bones.
Bones are made of living cells. When
you do weight-bearing exercise, new
bone tissue is formed, and that makes
your bones stronger. Any sport is
weight-bearing if your legs support
your body weight while you move.
So when you’re walking, running,
jumping rope, dancing, or playing
soccer or basketball, you’re building
strong bones.
It helps
your
muscles.
Well, duh, right? If you play sports,
your muscles get stronger. That’s
Sports 101. But what does that
really mean? It means you don’t
get tired as quickly when you play.
And the stronger your muscles
are, the better they are at protect-
ing you when you’re moving. That
means you’re less prone to certain
types of injuries, both on and off
the field.
It helps
your
heart.
Exercise that gets your heart pumping
and makes you breathe hard is giving
your heart a workout, too. Your heart
is a muscle. And the stronger it is, the
better it is at pumping blood to your
lungs and the rest of your body. More
oxygen and nutrients get to your
tissues. You’re heart-healthier, and
you have more energy.
It helps your ZZZs.
This one’s simple. Experts who study
fitness say exercise can help you
sleep better, and a well-rested you
is a happier, healthier you.
It helps your future.
You haven’t met Grown-Up You yet. But if you keep playing sports,
you’re going to like her when you do. Not only will Grown-Up You be
fun to hang around with, she’ll also be healthy and fit. Playing sports
now means you’re more likely to be active as an adult.
How much
exercise do
I need?
Health experts say girls your
age should get at least an hour
of physical activity every day.
If you play sports, practicing
and competing will get you to
an hour on many days. Gym
class counts, too. So does
recess and walking the dog.
As part of that activity, you
should do something that gets
your heart pumping for at
least 30 minutes three times
a week. Those 30 minutes can
be two 15-minute or three
10-minute bursts of activity.
You’ll get the same health
benefits as an all-at-once
30-minute workout.
What kind of exercise is best?
Anything that’s so fun it makes
you want to play! In fact,
experts who study fitness rec-
ommend that you don’t pick
just one sport to specialize in.
Playing multiple sports is best
for your body.
brain bonuses
You play because it feels good—starting
with the thrill of the game. But sports and
exercise also feel good in ways that might
not seem so obvious.
When you have fun playing a sport,
you feel good about yourself.
Whether you’re scoring the goal,
making a solid pass, or cheering
from the sidelines, mastering a
skill makes you proud. It can help
you realize you’re capable of doing
other amazing things, too.
Does it seem weird that playing in a
real nail-biter or doing a hard workout
can reduce your stress? It’s science! It
happens because exercise can reduce
the levels of hormones in your body
that are related to stress, such as
adrenaline.
Exercise stimulates the production
of brain chemicals called endorphins.
Endorphins are known as “mood eleva-
tors” because they can help you feel
happy,