Physical activity is important for all ages. Our Recommended Guidelines suggest 150 minutes of physical activity per week for adults, and 60 minutes per day for children. Inactivity resulting from increased screen time in this digital age is on the rise, so it is more important than ever to stay active.

Children are active by nature, but busy schedules and sedentary hobbies often make it difficult to engage in recommended activity. Families can help re-light the fire to play by participating in fun physical activities together. Here are a few ideas to get the creative juices flowing.

10 Activites for Families

• Take a family walk after dinner.
  
• During commercial breaks, stand up and have fun family dance breaks.
• Bring your child's favorite movie to life. For example, play your own version or Quidditch or Finding Nemo.
• Make Wednesday "Walk Backawards Wednesday." Challenge your family to walk backwards when walking or playing throughout the house.
• Have an Olympic-themed party in your backyard, complete with active events.
• Create an obstacle course or scavenger hunt.
• Make Sundays "sports day" and highlight a different sport each week.
• Ride bikes at least once a week, weather permitting.
• Go to museums instead of movie theaters for family outings.
• Have children act out their favorite book, TV show or movie.
  

What is your favorite family activity?

Childhood Obesity Awareness Month is just around the corner in September. Visit www.coam-month.org to find out what you can do to change the childhood obesity trend.

Stay Active on Campus

No college student wants to experience the "freshman 15" or the "four-year 40" - both terms for the weight gain that is all too common in the college years. In high school, many students are very physically active through sports and other activities, and they have access to more nutritious meals at home and at school. Learning how to make health and wellness a priority is an important lesson that should be taught during college. Every student should leave college with a lifelong plan for fitness.

Exercise is Medicine on Campus is bridging the gap between health care, fitness and the campus population (students, faculty, and employees) to integrate physical activity into their daily regimen and improve the quality of life on campus. The goal is for all college students to learn proper physical activity habits that they can continue throughout life. Sonoma State University used EIMC's guiding principles to create a video informing the students about campus opportunities to stay active.

Stay Active at the Office

Many adults spend most of their day sitting. A typical office worker will sit while commuting and working, during lunch and breaks, and in the evening upon returning home. In a world with an abundance of sitting opportunities, it is no wonder inactivity is on the rise.

It may be easier to become inactive on the job, but that does not mean there isn't ample opportunity to get moving in the office. So what can you do?

• Take the stairs instead of the elevator.
• Walk, run, take a class, or head to the gym at lunch.
• Get a standing desk, treadmill desk, or exercise ball in lieu of a chair.
• Walk, don't drive, to a favorite lunch spot.
• Stand when talking on the phone.

All of these activities are simple, inexpensive changes that create a healthier work environment. None is easier than increasing how often you walk. People who walk are three times more likely to reach the physical activity guidelines, even if only done 10 minutes at a time. You can easily measure your daily walking by wearing an inexpensive pedometer (often $5 or less). Aim for 8,000 to 10,000 steps per day.

For more information on the benefits of walking, check out Every Body Walk!. I challenge you to walk at least 30 minutes per day. How are you getting your activity in?

Corporate America agrees that employee wellness programs are good for business. According to the 2011 Employee Benefits report by SHRM, 60% of firms surveyed currently offer some type of employee wellness programming. Fitness center reimbursements are offered by 30% of the organizations surveyed, while 24% provide an onsite fitness center.

The case for employee wellness programming includes favorable data on reduced health care costs and increased worker productivity, among other metrics.

The usual data, however, may be failing to capture two of the most profound benefits of physical activity based employee wellness programs: improved mental health and increased mental performance.

As a result, many firms may be missing an opportunity to implement physical activity-based worksite programming that could lead to greater innovation and execution.

Two recent articles illuminate this opportunity.

A McClatchy commentary by IHRSA’s Executive VP of Public Policy notes: “The benefits that exercise brings to mental health are just one more reason why we need to implement public policies and community strategies that facilitate physical activity…When an individual is both physically and mentally well, he or she is more productive, more innovative, takes fewer sick days, contributes more to the gross domestic product, and collects fewer employer and government-paid disability and unemployment claims. In short, investing today in America’s physical and mental health is investing in our country’s future prosperity.”

A paper by Jack Groppel and Ben Wiegand of Wellness & Prevention, Inc. dives deeper into the biology of business performance and the relation to physical activity. “Remaining sedentary for extended periods (e.g. sitting at a workstation or in meetings for long periods of time) impairs the flow of blood and oxygen — particularly to muscles — which can often lead to fatigue,” write Groppel and Wiegand. “Engaging in physical activity can create brief periods of hyperoxygenation in the brain and increasing oxygen intake has been shown to enhance energy, mental performance and memory recall.”

In fact, Groppel and Weigand cite data suggesting that mental performance-enhancing biochemical changes in the brain may be spurred by as few as three hours/week of brisk walking.

As the health club trade association, we know there is a great opportunity for fitness centers to position their programs and facilities as evidence-based outlets for improving the mental health and performance of employees. But there are, of course, other practices that an employer can adopt, such as conducting walking meetings and encouraging employees to take fitness breaks throughout the day. Maybe even a little Instant Recess?

We’d love to hear from any organization that has had success marketing physical activity as a valuable tool to increase employee mental health…

We have all heard about the benefits of exercise for improving our health. But with long work days and busy family lives and personal obligations, setting aside time every day to exercise 30-60 minutes can be challenging. What if you could find ways to get exercise where you work? It is likely that improved health and increased exercise actually make you more productive while you're at work, so you might have added incentive. What steps can you take that could improve your physical fitness, your health and wellness, and even increase your work productivity?

• Use the stairs instead of elevators. If you have to go up several floors in your building during the day, you might as well exercise while doing it.
• Park toward the back of the parking lot and walk into and out of work. Don't circle the lot for minutes looking for a spot close to the front door. Park at the back of the lot and walk to the entrance. That extra 100 yards adds up if done every day.
• Start a walking club or fitness class with your colleagues. Running, walking, yoga, aerobics, and other forms of exercise with others will improve collegiality among coworkers. Meeting to do it together will provide motivation by making it less likely that you will skip the exercise sessions.
• Replace your office chair with a stability ball. It is not exercise, per se, but you can improve your core strength by using a Swiss ball as your office desk chair.
• Wear running shoes to work. Wear your dress shoes only when necessary. Not only will the running shoes help with walking longer distances from the parking lot or during breaks at the office, but they will also serve as a reminder to use them if you see them throughout the day.
• Break up exercise into small periods during breaks. While 30-60 minutes of walking is ideal, several 10-15 minute sessions can be effective as well. Look for breaks in your schedule and use them to perform some of your fitness activities.
• Keep some dumbbells or resistance bands at your desk. Similar to walking, weights and other forms of resistance training require little space or preparation time. A few exercises in each small break can add up to a complete workout.
• Replace email and the phone as a means of communication. Rather than pushing emails back and forth to coworkers, get up and walk to their desks. Talk in person. You might be surprised that you actually accomplish more in less time, and you will burn a few calories each time too!

Do you have any other ideas to stay active at your job? Share them here!