Valley View North Elementary

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School Nurse » Fitness & Wellness Area

Fitness & Wellness Area

You have reached the Fitness and Wellness Section of our school website.

The School Nurse and the Physical Education Teacher will be providing healthy living tips, nutritional guidance plans, excercise and dynamic lifestyle excercises to promote a healthy lifestyle.


A well-rounded physical activity program includes aerobic exercise and strength training exercise, but not necessarily in the same session. This blend helps maintain or improve cardiorespiratory and muscular fitness and overall health and function. Regular physical activity will provide more health benefits than sporadic, high intensity workouts, so choose exercises you are likely to enjoy and that you can incorporate into your schedule. ACSM’s physical activity recommendations for healthy adults, updated in 2011, recommend at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week, or 20 minutes of more vigorous activity three days per week. Combinations of moderate- and vigorous intensity activity can be performed to meet this recommendation.


Examples of typical aerobic exercises are:

• Walking

• Running

• Stair climbing

• Cycling

• Rowing

• Cross country skiing

• Swimming.


In addition, strength training should be performed a minimum of two days each week, with 8-12 repetitions of 8-10 different exercises that target all major muscle groups. This type of training can be accomplished using body weight, resistance bands, free weights, medicine balls or weight machines.