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Being Physically Active & Fit

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Regular physical activity helps one: Feel strong and look good

Feel energetic, motivated, and alive

Feel alert, focus on tasks, handle stress, and sleep better

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Using too much alcohol, smoking cigarettes, using illegal drugs, and misusing prescription drugs can harm your physical fitness by . . .

• interrupting sound sleep, decreasing your energy and causing you to feel bad the next day

• getting in the way of your feeling healthy and strong

• decreasing your lung capacity• decreasing your motivation, discipline and self

confidence

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To keep looking and feeling To keep looking and feeling physically active and fitphysically active and fit, , continue getting regular continue getting regular physical activity.physical activity.

Aim high and get a mix of Aim high and get a mix of moderate-intensity, vigorous-moderate-intensity, vigorous-intensity and muscle intensity and muscle strengthening physical activity strengthening physical activity each week.each week. In addition, keep on In addition, keep on avoiding avoiding heavy alcohol use, cigarettes, heavy alcohol use, cigarettes, illegal drugs and prescription illegal drugs and prescription drug misuse to live a truly drug misuse to live a truly fit fit and active and active lifestyle.lifestyle.

HIVAvoiding Fitness-Damaging HIV & STD Risk Behaviors

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Avoiding HIV & STD risk behaviors, protects you and your partner, and shows you respect others!

Choosing not to engage in HIV/STD risk behaviors shows you are careful, caring and concerned about the well-being of others.

Benefits of deciding to avoid HIV/STD risk behaviors include: feeling sexier, confident and more relaxed when you are with your

partner. reduced worrying about getting HIV or an STD.

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Engaging in risk behaviors that lead to HIV & STDs can:bring emotional and physical stress, pain and

suffering to you and your partner.cause you to be seen as careless and lacking

respect for others. Intra-venous drug use (IV), can lead to HIV,

harming your fitness, health and sense of well-being.

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• To be physically fit and active, avoid fitness damaging HIV & STD risk behaviors including:– having sex with more than

one person– not using a condom every

time you have sex– using and sharing intra-

venous (IV) drugs• In addition, get regular

physical activity including moderate, vigorous and muscle strengthening exercise to help support an active lifestyle.

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Avoiding Heavy Alcohol Use, Cigarettes, Illegal Drugs, & Prescription Drug Misuse

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By choosing not to use alcohol, you make a conscious choice to look more intelligent, confident, and in control in social settings.

By deciding not to smoke, you show you care about your fitness, health, and appearance.

By avoiding marijuana use, you are more likely to feel naturally active, keep a clear mind, and be seen by others as more successful and goal oriented.

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Over drinking and getting drunk can be seen by others as unattractive, childish, and annoying.

Smoking cigarettes can be viewed as inconsiderate to others or an unpleasant habit.

Using marijuana can lead to problems in relationships and trouble with friends, family, or police.

• To be fully active and fit, continue to choose not to drink heavily, smoke cigarettes, or misuse prescription or illegal drugs.

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Fitness Promoting and Harming Self-images

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In support of looking and feeling fit and active, you see yourself at least a little similar to the type of person who . . . (show all that apply):

And you are not at all similar to the type of person who … (show all that apply):

That is wonderful! You have a strong dedication to living an active lifestyle!

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It looks like you may see yourself as not at all similar to the type of person who (show all that apply): And you may view yourself as at least a little similar to the type of person who (show all that apply): To look and feel more active and fit in the future, start by thinking of yourself in a new way.

Then, set a goal to take action to make this new image of yourself come to reality.

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You may have (fill in blank: drunk or used drugs more than you meant to sometime in the last year, and/or felt you wanted or needed to cut down on your drinking or drug use in the past year).

You could be experiencing negative alcohol or drug events in your life.

A choice to obtain further information about, or testing for, possible drug or alcohol problems supports an active lifestyle and your ability to be fit, strong and healthy.

Choosing not to drink, smoke cigarettes, or misuse prescription or illegal drugs will help you avoid problems that come with using them, and allow you to obtain greater fitness and reach your ideal future self.

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Fit Life Recommendations:

If you’d like to look and feel more physically active and fit, participate in:

1) moderate physical activity for at least 30 minutes 5 days per week

2) vigorous physical activity for 25 minutes 3 days per week, and

3) muscle strengthening activities on at least 2 days per week.

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Fit Life Recommendations: (cont’d) If you’d like to avoid fitness damaging habits that interfere with an

active lifestyle:1) stay away from drinking too much alcohol, smoking cigarettes, using

drugs; 2) spend time with people and in places that support your fitness

promoting behaviors; 3) contact local agencies for information or testing if you think you

might have an alcohol or drug problem; and 4) avoid HIV/STD risk behaviors, including sex with more than one

person, not using a condom every time you have sex, using intra-venous (IV) drugs, and sharing IV needles.