Kilmer is Living FIT
 
 
 
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Living Fit in Fairfax

Kilmer Middle School is participating in the $2.1 million dollar grant called Living Fit in Fairfax. Students will learn about fitness and nutrition literacy during physical education activities. The grant comes with new equipment, software, and training for the physical education department.

In addition, Kilmer Middle School has received the Golden Wellness Award. We are committed to making fitness fun this year for our Kilmer students.

See the topics below to learn more.

  • Energy Zone Newsletters
  • Focus on Fitness
  • How Much Sugar Are You Drinking?
  • Zip Code to Your Health

Focus on Fitness

Read below to help you keep fit.

How much Sugar are you Drinking?

More than two-thirds of Americans are overweight or obese, and sugar drinks are the only food or beverage shown to increase the risk.Here are five things you can do to cut back on sugar drinks:

  1. Choose water whenever possible over soda and sugar drinks.
  2. At restaurants, skip the free refill. Switch to water or another unsweetened drink.
  3. If you like fizzy drinks, try alternatives like sparkling water with a splash of fruit juice or a lime wedge.
  4. Make sugar drinks a rare treat instead of a daily ritual. Treat them like you would treat candy bars or a piece of cake.
  5. Arm yourself with knowledge. Read nutrition labels to make better choices.

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Food Day

Food Day is a nationwide celebration and a movement for healthy, affordable, and sustainable food. We provide tips and updates to help you Eat Real every day. See http://www.foodday.org/ for more information.

Zip Code to Your Health

Zip Code to Your HealthTo promote healthy living, remember the zip code 9-5-2-1-0 as shown below:
9-Remember to get 9 hours of sleep a night.
5-servings of fruits and vegetables
2-hours or less of screen time a day
1-hour of physical activity a day
0-sugary drinks!

9 hours of Sleep a Night

  • Keep TVs and computers out of the bedroom.
  • Do not allow them to charge personal devices in the bedroom!
  • Encourage your child to lay their clothes and pack their school bag each night so they are not rushed and disorganized in the morning.
  • Develop a regular time to go to bed each night.

5 Highlight 5 servings of Fruit and Vegetables

  • Add fruit to cereal or yogurt
  • Try making smoothies with fruits and vegetables.
  • Try a variety of colorful fruits and vegetables that are in season.

2 Hours or Less of Screen Time Each Day

  • Children who watch less TV and read books do better in school.
  • Watching TV before you go to bed will keep you awake longer.
  • Recommendations if you do watch TV
  • Do not eat meals or snacks in front of the TV.
  • When watching TV do exercises such as walking in place or stretching.

1 Hour of Physical Activity a Day

  • Having your child help with chores is a great way of getting their 60 minutes a day of physical activity and gives them real life skills. We call that functional fitness!
  • Encourage them to play outside or go for a walk
  • Take family walks
  • Walk your dog or a neighbor’s dogs for exercise

0 Sugary drinks means:

  • Soda has no vitamins or minerals but milk and 100% fruit juice does.
  • The best way to quench your thirst is water. How much water should you drink? Divide your body weight in half and that is how many ounces you need on a normal day. If you perform the physical activity you need to drink 8 ounces for every 20 minutes of exercise performed.
  • You should only drink sodas as a treat. One can of soda contains 10 teaspoons of refined sugar.

Tips

  • Drink milk at meals.
  • Drink water in between meals.
  • Drink water when you are thirsty.
For more information, please see Zip Code to Your Health.