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You are here: Home > Play Hard Your Way > Make Family Time an Active Time
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Make Family Time an Active Time
The benefits of physical activity include:
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Increases fitness levels and keeps the heart and lungs healthy.
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Builds and maintains healthy bones.
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Helps control weight to decrease the risk of many diseases.
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Boosts energy and promotes sound sleep.
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Helps you feel good about yourself and happier in general.
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How Much Physical Activity Do You
Need?
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Adults need at least 30 minutes of
physical activity, above usual activity, most days.
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About 60 minutes a day may be needed
to prevent weight gain.
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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
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Schedule activities all family members can enjoy 2-3 times a month such as family bike rides and hikes. Let
children plan a physical activity like going bowling or to the skating rink.
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Play with the kids - tumble in the leaves, build a snowman, splash in a puddle, or
dance to favorite music.
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Join a walking group in the neighborhood or at the local shopping mall. Recruit
a partner for support and encouragement.
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Walk, skate, or cycle more, and drive less.
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Take the whole family on a tour of a local museum, zoo or historic site.
At Home
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Push the baby in a stroller on a walk around the neighborhood.
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Walk up and down the soccer or softball field sidelines while watching the kids play.
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Walk the dog - don’t just watch the dog walk.
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Cleaning the house or washing the car.*
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Involve the whole family in household chores, cleaning, vacuuming, and yard work.
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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.
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Plant and care for a vegetable or flower garden.
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Reduce screen time with TV, computers and video games and increase active time.
At Work
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Get off the bus or subway one stop early and walk the rest of the way.
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Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
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Take part in an exercise program at work or a nearby gym.
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Take the stairs when possible instead of the elevator.
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Join the office softball or bowling team.
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At Play
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Walk, jog, roller-blade, or cycle.
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Swim or do water aerobics.
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Play basketball, softball, or soccer.
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Take a class in dance, yoga, martial arts or kick-boxing.
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Golf (pull cart or carry clubs).
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Canoe, row, or kayak.
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Play racket ball, tennis, or squash.
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Take a nature walk or hike.
* These activities are not necessarily at the moderate
intensity level of physical activity.
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