We all know that we should be getting exercise to stay healthy and fit, but with our days busier than ever, it can be hard to find the time to squeeze it in. Luckily, we don’t have to use our busy schedules as an excuse. The truth is any kind of active play is better than none! So grab your family and get moving!
Kids and Teens (6-17 years old)
Goal: 60 minutes or more per day
Benefits of exercise:
- Practice healthy habits early
- Strengthen bones and muscles
Fun ways to get exercise:
- Take family trips to the park – rotate who gets to pick the activity/sport each time
- Join a sports team (ex: soccer, baseball, dance)
- Find a new hobby or skill (ex: skating, hiking)
- Walk to school/practice
- Jump rope
- Hula hoop
Adults (18-64 years old)
Goal: 30 minutes most days of the week
Benefits of exercise:
- Help prevent diabetes and heart disease
- Reduce stress
- Practice healthy habits
- Strengthen bones and muscles
Fun ways to get exercise:
- Find local trails to walk, run, skate or bike
- Start a fitness group with family, friends and neighbors
- Join a dance class or adult sports team
- Play actively with kids
- Dance to your favorite tunes
Other ways to sneak in extra exercise:
- Take the stairs
- Add steps to your daily routines (ex: get off the bus early and walk a few extra blocks, park further away from the store entrance in the parking lot)
- Go for a brisk walk while at child’s practice
- Vacuum around the house
- Stretch during work breaks
Adults (65 years and older)
Goal: aim for 30 minutes most days, or the most that you can
Benefits of exercise:
- Keep body’s natural balance and function
Fun ways to get exercise:
- Find local trails to walk
- Join a group fitness class
- Walk a pet around the neighborhood
- Dance
*Focus on activities that match your level of fitness and help you practice balance.
Visit https://health.gov/paguidelines/ for more on physical activity guidelines.
