Play 60 is the NFL’s youth health and fitness campaign. Designed to help tackle childhood obesity, Play 60 focuses on making the next generation of kids the most active and healthy by encouraging them to get at least 60 minutes of physical activity every day.

Get Active: The goal of the First Down for Fitness Challenge is to meet the daily activity goal of 60 minutes a day, every day, for a total of 6 weeks.

Track Your Activity: The First Down for Fitness log makes it easy to track the time spent on activities each week. Record your minutes each day.

Receive Your Award: Make sure an adult signs off each week in the First Down for Fitness log. Once 6 weeks of the First Down for Fitness Challenge have been completed, there should be 6 signatures.

Here are some ways to Play 60 every day! Being active is fun and includes some of your normal daily activities. Add ten minutes here and five minutes there throughout the day, rather than doing it all at once.

• Walk to the bus• Play musical chairs• Go bowling• Walk your dog• Play hide & seek• Take the stairs instead of the elevator• Jump rope• Shovel the sidewalk• Walk around the block• See how many jumping jacks you can do• Clean your house • Ride your bike• Dance to your favorite music• Play FOOTBALL• Ditch the remote - get up and change the channels

All of these ideas can help you reach your goal of Playing 60 minutes a day. Don’t forget to keep track and record your minutes. And remember being physically active should be fun!

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The following pages are full of helpful Athletico tips. Keep them in mind as you participate in First Down for Fitness.

TIP #1Warm-up and stretch before you workout. This will help keep you flexible and reduce the risk of injury when you’re active. And remember being physically active should be fun!

stretch it out

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TIP #2Take your time and use good body mechanics when exercising. When

lifting, use your legs NOT your back. When carrying materials, keep the load as close to your body as you can.

get pumped

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TIP #3Try to drink a minimum to 8 – 10 cups of water as your “hydration base” every day. Not drinking enough water can lead to dehydration which can cause a reduction in performance, tiredness, cramps or even heat exhaustion.

keep hydrated

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TIP #4Take a 2-minute stretch break once every 2 hours.

Even Bears players take time-outs, so don’t hurt yourself by pushing too hard.

take breaks

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TIP #5Don’t be afraid to get dirty and break a sweat! An indicator that you’re getting a good workout is if you’re sweating and breathing hard.

get dirty

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TIP #6Help motivate family members and friends to become physically active. Try

talking to adults in your life about the importance of activity in their lives. Encourage an adult family member or friend to take an evening walk with you.

Physical activity can improve your mood and give you an extraenergy boost to help you through the day.

encourage others

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TIP #7If you have an injury, treatment for injuries will depend on the extent of damage done to muscles, tendons, or ligaments. For mild injuries, use the R.I.C.E. treatment consisting of Rest, Ice, Compression, and Elevation.

· Rest the injured area from painful activity. · Ice should be applied for 15-20 minutes. · Compress the injury by applying a wrap, starting at the point furthest from the heart. Decrease the tightness of the wrap as you move towards the heart. · Elevate it above heart level to decrease swelling.

R.I.C.E.

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RATE YOUR HEART

Your resting heart rate is the number of times your heart beats in one minute.

10 seconds ________ x 6 = ________

Find your pulse on your wrist or Multiply that by 6. That’s your resting heart rate.

on your neck and count the number

of beats you feel in 10 seconds.

Now do 20 jumping jacks and take your heart rate again – see how the number increases! That’s your heart working harder to pump blood and oxygen throughout your body.

10 seconds ________ x 6 = ________

Find your pulse on your wrist or Multiply that by 6.

on your neck and count the number

of beats you feel in 10 seconds.