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Life does get busy, but it doesn’t have to stop you from moving as much as you should to stay healthy. Help your family move more each day and have fun with it. Make moving more a family project. Encourage everyone to think of fun things to do to get up and moving, get off the sofas, and away from the screens — especially by doing things as a family. Fight the urge to slouch on the couch. Instead, get up and go. Set an example for the kids in your life. Moving more can do more than just help your waistline, it can make you healthier!
The benefits of physical activity include:
• Increases fitness levels and keeps the
heart and lungs healthy.
• Builds and maintains healthy bones.
• Helps control weight to decrease the
risk of many diseases.
• Boosts energy and promotes sound
sleep.
• Helps you feel good about yourself
and happier in general.
• How Much Physical Activity Do You
Need?
• Adults need at least 30 minutes of
physical activity, above usual activity,
most days.
• About 60 minutes a day may be
needed to prevent weight gain.
• Kids need at least 60 minutes of physical activity on most, preferably every day
of the week.
Make it Easy and Fun to be Active
Schedule activities all family members can enjoy 2-3 times a month such as family bike rides and walks. Let children plan a physical activity like going bowling or skating.
Play with the kids — tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.
Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.
Walk, skate or cycle more, and drive less.
Take the whole family on a tour of a local museum, zoo, or historic site.
At Home
Push the baby in a stroller on a walk around the neighborhood.
Walk up and down the soccer or softball field sidelines while watching the kids play.
Walk the dog – don’t just watch the dog walk.
Cleaning the house or washing the car.
Involve the whole family in household chores, cleaning, vacuuming, and yard work.
Do stretches, exercises, or pedal a stationary bike when watching television. Use exercise videos or DVDs or follow along with an exercise program on TV.
Plant and care for a vegetable or flower garden.
Reduce screen time with TV, computers and video games and increase active time.
At Work
Get off the bus or subway one stop early and walk the rest of the way.
Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
Take part in an exercise program at work or a nearby gym.
Take the stairs when possible instead of the elevator.
Join the office softball or bowling team.
At Play
Walk, jog, roller-blade or cycle.
Swim or do water aerobics.
Play basketball, softball or soccer.
Take a class in dance, yoga, martial arts or kick-boxing.
Golf (pull cart or carry clubs).
Canoe, row or kayak.
Play racket ball, tennis, or squash.
Take a nature walk or hike.
(Source: U.S. Department of Agriculture)
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