Your heart is like a powerful, amazing muscle that is always working like a pump to send blood all over your body. To keep it strong:

1. Get Moving Every Day!

Physical activity is the best way to exercise your heart muscle. Try to get at least 60 minutes of active time every day. It doesn't have to be all at once!

• 🏃 Play Outside: Running, playing tag, jumping rope, riding your bike, or playing sports are great.

• 💃 Have a Dance Party: Put on your favorite music and dance like crazy!

• 🚶 Take a Family Walk/Hike: Explore a new park or trail together.

  
  

• 🧠 Try a Heartbeat Experiment: Sit still and count how fast your heart beats (find your pulse on your wrist or neck). Then run in place for one minute and check it again! You'll feel how exercise gives your heart a healthy workout.

2. Eat "Go" Foods for Energy

Think of food as fuel. Your heart loves fuel that is healthy and gives you long-lasting energy!

• 🌈 Eat the Rainbow: Try to eat fruits and vegetables in lots of different colors (like red apples, green broccoli, yellow bananas).

  
  

• 🍞 Choose Whole Grains: Foods like oatmeal, whole wheat bread, and brown rice give your body good fuel.

  
  

• 💧 Drink Water: Water helps your whole body, including your blood, move easily. Choose water instead of sugary drinks like soda or juice boxes.

  
  

• 🚫 Limit Sugary & Salty Snacks: Eating too much of these can make your heart have to work harder.

  
  

🌬️ Keep Your Lungs Breathing Easy

Your lungs are like sponges that soak up fresh air (oxygen) and squeeze out old air (carbon dioxide). To keep them clean and clear:

1. Exercise (It Helps Your Lungs, Too!)

When you run, your lungs work harder to get more air in, which makes them stronger over time.

• 💨 Practice Deep Breathing: Take a slow, deep breath in, hold it for a moment, and then let it out slowly like a sigh. This uses your lungs to their fullest and can also help you feel calm.

• 🎈 Blow Bubbles or a Pinwheel: This is a fun way to practice controlling your breath and making your lungs work.

2. Breathe Clean Air

Your lungs are very sensitive and like clean air the best.

• 🏡 Keep the Air Clean: Try to stay away from smoky air, like smoke from cigarettes, campfires, or really smelly chemicals. Secondhand smoke is especially hard on your lungs.

  
  

• 🌳 Enjoy Nature: Spend time in places where the air is fresh and clean, like a park or the woods.

👨‍⚕️ Don't Forget the Basics!

• Sleep: Getting enough sleep helps your whole body, including your heart and lungs, rest and repair.

  
  

• Washing Hands: Washing your hands often helps prevent germs that can cause colds and the flu, which makes it easier for your lungs to do their job.

  
  

• Talk to Your Doctor: Go to your yearly check-ups. Doctors check your breathing and heartbeat to make sure everything is healthy!