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	Ranger/Health and Fitness

Requirement 1

Learn the value of divine power & rest by:

For five consecutive days, spend eight minutes each day in a quiet spot (no electronics, books or distractions) and reflect on ways God has touched your life during the last 24 hours.
Share what you liked and didn’t like about your quiet time with a friend or your group.
Keep a sleep log for seven days.
Find an article on how a lack of sleep affects the body and make a presentation about what you have learned (are you getting enough sleep?).
Read these texts: Ex. 31:17, Ez. 20:20, Isa. 58:13 & 14; Matt. 12:11 & 12.
Discuss with your group, “How will I keep the Sabbath so it will be a meaningful experience in my relationship with God and positively impact my physical health?”

Quiet Time and Sharing

in today's fast paced world, it can be tough to step away for even a few minutes. A few minutes of reflection on how God is touching your life will help you focus and be thankful for the things God is doing for you. It will be insightful to see how other people feel sbout their quiet time exercise.

Sleep Log

Each day record when you went to bed/sleep and when you woke up. How many hours of sleep each day. Any naps? Record if you woke up during the night. Do you remember dreaming? Did you eat just before bed and did that impact your sleep? If you slept away from home, like on a camping trip, how did that change your experience? How did you feel each morning? The idea is to become aware of your sleep patterns and factors that impact how you sleep and feel.

Are you getting enough sleep?

Mayo Clinic article [1] and [2]

Bible Reading

It is a sign between Me and the children of Israel forever; for in six days the Lord made the heavens and the earth, and on the seventh day He rested and was refreshed.’”
— Exodus 31:17 (NKJV)

...hallow My Sabbaths, and they will be a sign between Me and you, that you may know that I am the Lord your God.’
— Ezekiel 20:20 (NKJV)

“If you turn away your foot from the Sabbath,
From doing your pleasure on My holy day, And call the Sabbath a delight, The holy day of the Lord honorable, And shall honor Him, not doing your own ways, Nor finding your own pleasure, Nor speaking your own words, Then you shall delight yourself in the Lord; And I will cause you to ride on the high hills of the earth, And feed you with the heritage of Jacob your father.
The mouth of the Lord has spoken.”
— Isaiah 58:13,14 (NKJV)

Then He said to them, “What man is there among you who has one sheep, and if it falls into a pit on the Sabbath, will not lay hold of it and lift it out? Of how much more value then is a man than a sheep? Therefore it is lawful to do good on the Sabbath.”
— Matthew 12:11,12 (NKJV)

Discussion

Spending time in God's creation can help both spiritually and physically. Go on a nature hike. Collect photographs, sand, or drawings toward a Nature Honor. Spend Sabbath camping. The combination of fresh air, exercise, and nature will help clear your mind of the secular, improve your physical being, and bring you closer to God.

A day of rest every week has been proven to improve physical and mental performance. The Sabbath is good for our bodies and our minds.

Requirement 2

Earn the First Aid Honor.

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.

Requirement 3

Complete the Basic Water Safety Honor OR Beginner Swimming Honor, if not previously earned.

See

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and Swimming - Beginner for the requirements, as well as instructions and tips for teaching these honors.

Wilderness Ranger

Requirement 4

Complete Ranger requirements.

You must complete the requirements listed above this one on the current page.

Requirement 5

Use a fitness app, pedometer, or the exercise log provided to complete 10,000 steps or 30 minutes of exercise, 5 days a week for 6 weeks.

The President's Challenge Active Lifestyle Program is a program designed to bring a person's physical activity and dietary habits into a healthy balance. You can download a paper log here: PALA+ Paper Log

Patches for both PYFP and PALA+ can be ordered here: Active Lifestyle Awards Store

Certificate blanks can be found here: PALA+ Certificate

Live Healthy Bermuda is related to Live Healthy America. They sponsor a 10-week Wellness Challenge and other programs.

In Canada the http://www.participaction.com/ ParticipACTION Teen Challenge would be an appropriate program.

The President's Challenge offers several alternative programs. The Presidential Youth Fitness Program (which measures improvement for students in grades 4-12) or the President's Challenge Active Lifestyle Program (PALA+) which requires:

Kids and teens (that’s anyone between 6 and 17 years), your goals are:

Physical activity. You need to be active 60 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (goal: 12,000).

Healthy eating. Each week, you’ll also focus on a healthy eating goal. There are eight to choose from, and each week you will add a new goal while continuing with your previous goals. By the end of the six weeks, you’ll be giving your body more of the good stuff it needs.

Adults (that’s anyone aged 18 and older), your goals are:

Physical activity. You need to be active 30 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (goal: 8,500).