Tai chi is a slow motion, low-impact exercise that promotes physical and mental health and relaxation. It is practiced as an effective exercise for health through a series of flowing, graceful, gentle postures and movements. The gentle flowing movements contain inner power that can strengthen the body, improve mental relaxation and mobilize joints and muscles. Tai chi is an especially suitable therapy for arthritis because of the slow and gentle movements.
Here are some of its benefits:
-
Tai chi improves balance, strength and flexibility, and lowers the risk of falls. A study from the Oregon Research Institute found that tai chi improved balance and reduced the frequency of falls and risks of falling among older people.
-
Tai chi also reduces pain, stiffness and stress. Researchers from Tufts University School of Medicine noted that patients older than 65 with knee osteoarthritis who practiced a 60-minute tai chi class twice a week for 12 weeks showed a significant decrease in joint pain and stiffness compared with those in the control group. They also found the patients in the tai chi group had improved physical function, self-efficacy, depression and health status.
-
Both the Oregon and University of California-Los Angeles (UCLA) researchers reported that tai chi improves sleep quality in older adults.
-
Other UCLA studies also suggested that tai chi helps people reduce high blood pressure and tension headaches.
-
For people who carry extra weight and have a hard time doing exercises without pain, tai chi can be a gentle and safe way to get moving. By practicing tai chi and making wiser food choices, people can start burning calories and losing weight.
Tai chi is an inexpensive, safe, noncompetitive exercise. It can be performed standing or seated. Almost anyone can learn tai chi, regardless of their age or physical abilities. You practice tai chi at your own pace. It requires no special equipment and can be practiced anytime, indoors or outdoors.
​
There are many styles of tai chi with different forms in terms of physical exertion, appearance and training methods. Each style has its own emphasis on various tai chi principles and methods. Some of the styles are suitable for more athletic people with a martial arts focus. Other styles provide special healing and relaxation. A short form with smaller and slower movements is appropriate for beginners, especially older people.
​
It is important to find a tai chi form that is suitable for you and can meet your needs and interests. If you have any medical conditions or medications that can cause dizziness, talk with your doctor before starting tai chi.
Adults should get a weekly total of at least 150 minutes of moderate aerobic activity OR 75 minutes of vigorous aerobic activity or a combination of both, spread throughout the week.
-
-
Be Strong: Include muscle-strengthening activity (like resistance or weight training) at least twice a week.
-
Add Intensity: Increase time, distance, amount or effort for more benefits.
-
Sit Less: Get up and move throughout the day. Kids and teens should get at least 60 minutes of physical activity every day, including play and structured activities.
-
​
Tips for Success:
-
Set Goals: Set realistic goals and make small, lasting changes to set yourself up for success.
​
-
Keep Going: Once you reach these goals, don’t stop. Gradually increase your activity and intensity to gain even more health benefits.
​
-
Walk More: There are many ways to get active. You may find walking the easiest way to start.
​
-
Stay Active: Not only can it help you feel, think, sleep and live better, staying active also improves overall quality of life. Every active minute counts toward your goal.
​
-
Add It Up: Find ways to move more throughout your daily routine, whether it's at work, on your commute or at home. Every active minute counts toward your goal.
​
-
Make a Habit: Do something active every day at about the same time so it becomes a regular habit. Put it on your schedule so you're less likely to miss a day.
Staying active can seem almost impossible when the colder months hit. But not to worry, here are some great tips and tricks for staying active in the fall and winter!
​
Take the Stairs:
-
If you can, taking the stairs instead of the elevator can be an excellent way to get some extra movement and steps in your day.
​
Use Free Exercise Videos:
-
Between YouTube, libraries, and Google searches, there are loads of free exercise videos available. These videos range from walking a mile in your living room to practicing strength and balance training through Thai Chi. Just search for whatever suits you or try out something new!
​
Utilize Lit Parks:
-
Sometimes one of the biggest barriers to physical activity during the colder months is how early it gets dark, Make sure to look for well-lit parks that have hours that extend past sunset. Wear a flashing light or carry a small flashlight.
​
Make Time for Indoor Playtime with Your Family:
-
Playing games like Simon Says, doing dances like the Cupid Shuffle or the Hokey Pokey, and generally moving around in the house can be a great way to get the kids active while having fun with the whole family.
​
Elderly Aerobics Exercise Class:
- Libraries and community centers can be a great place to find free exercise classes for both children and adults. Look at your community center or library events pages to find out what classes are being offered near you.
Physical activity can be hard. Especially when trying to juggle work and family life. You don’t have to go hit the gym everyday to receive many of the health benefits related to physical activity. Squeezing in just 10 minutes of physical activity a day still has shown to have many health benefits. Walking can be a great place to start and it doesn’t require any special equipment. You can always grab a friend, family member, or pet to walk with you too. Having a buddy can make it easier to get moving! All you need is a pair of comfy shoes, a walking trail, water, and some good tunes!
​
Benefits of walking:
-
Improve heart health
-
Strengthens bones and muscles
-
Increases energy levels
-
Reduces stress and improves mood
-
Helps improve issues related to heart disease, diabetes, and high blood pressure
-
Improves balance
-
Improves joint pain
-
Improves circulation
​
There are multiple types of walking:
-
Brisk walking: This type of walking is a fairly quick pace that provides a gentle workout that still has heart healthy benefits.
​
-
Interval walking: This means you will “speed walk” for a short time and then walk at a comfortable pace for a short time. This type of activity will improve heart health and burn more calories than regular walking.
​
-
Inclined walking: Walking on an incline mimics health benefits of running without the toll on your body. You can also burn more calories and strengthen your lower body muscles.
​
Just pick whichever works best for you!
You’ve made the decision that you want to be more active. Whether you are already active or just starting out. That’s great! Often, with a new goal, it can be hard to know where and how to start. Adding activity to your daily life may seem like a big task, but it can be rather easy. Here are some ways that you can be more active without having to make BIG changes.
​
-
Take family walks
-
Play tag with your children
-
Walk the family pet
-
Always take the stairs
-
Park farther away and walk when running errands
-
Splitting up yard work between multiple days and involving the whole family
-
Have a family dance party
-
Take a walk around a museum
-
Plant a garden
-
Master the hula hoop
-
Ride bicycles
-
Chip in with the chores
-
Wash the car at home
-
Make a chalk obstacle course
-
Play hide and seek
-
Walk to the children to school
-
Take a hike or “nature” walk
-
Limit screen time
-
Play catch or throw a frisbee
-
Hold a weekly active family game night
It is important that employees have multiple opportunities throughout the day to stretch or engage in physical activity in order to promote healthy circulation, burn excess calories, and reduce stress. According to the Physical Activity Guidelines for Americans, it is recommended that adults get at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic physical activity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity physical activity, or an equivalent combination each week. Ideally, this activity is spread throughout the week.
​
Finding time for these activity breaks can be challenging. However, every little bit counts. In a healthy school atmosphere, it is easy to integrate physical activity into the daily routine.
Use these creative tips and resources to get moving more at work and encourage kids to do the same:
​
-
Take a step challenge! Engage staff in a healthy competition to take more steps throughout the day.
​
-
When your students are at recess, take advantage of the time to get some steps in for yourself by walking around the playground and take the long way back to the classroom.
​
-
Stand up at the top of every hour and take a fitness break. Students can follow along too.
​
-
While sitting at your desk, try some moves that will work your body with these 6 exercises: 6 Seated Moves that Work Your Whole Body
​
-
Partner up with a friend to walk each day. This will introduce accountability to the mix and you are less likely to skip a day if someone else is depending on you!
​
-
Rally your colleagues to train for a race together
​
-
Walk with your coworkers before or after the workday. Start a walking club.
Play is critical to learning! Active time outside the classroom allows students to relieve stress, develop social skills and teamwork, work on gross motor skills, and use their brains in a different way. Make recess and other activity outside of the classroom a priority for your school.
-
Check your school’s wellness policy to determine the minimum minutes of recess required per day.
-
If a minimum is not established, work with your school administration to require at least 20 minutes of recess per day.
-
-
Create a plan to support daily recess: Recess Planning Worksheet
-
Send a letter to parents describing weather conditions for outdoor play, reinforcing that outdoor play is a priority in all seasons. Include a list of appropriate clothing for being outdoors in cold or hot weather, as well as information about applying sunscreen.
-
Be active with students during recess (you’ll benefit from the movement too): Play Yourself Fit
-
Identify spaces in the school for indoor recess during bad weather.
-
Make a list of games appropriate for you students’ age and class size: Game Library
-
Lead young students in movement games, and join in the fun yourself: 12 Ways to Get Moving
-
Collect basic items for movement play:
Students need time to rest their brains and re-focus throughout the school day. Brain breaks are designed to get students moving to help get blood and oxygen flowing to the brain which helps kids better remember information that they are learning. These breaks can be 5-10 minutes in length every 30-60 minutes throughout the day.
Need Ideas?
​
-
Work with your colleagues and administration to set a school wide policy around brain breaks (e.g., students must have 5 minutes of activity for every 60 minutes of instruction each day).
​
-
Create a list of activities at the beginning of the year to have ready when it’s time for a brain break. Rotate activities out weekly.
​
-
Incorporate brain breaks in your daily classroom schedule. Track how much time your class spends being active, and challenge other teachers to do the same.
​
-
Download a set of physical activity cards for movement ideas.
​
-
Allow for flexible seating options in the classroom. Students may learn better if they are seated more comfortably like on the floor, a pillow, on an exercise ball, or at an elevated table.
​
-
Pick a student to lead brain breaks each day. This idea can also be used as a healthy reward for students.
​
-
Use physical activity videos to show students how to do activities.
​
For Children:
-
Academic Performance
– Improves attention and memory -
Brain Health
– Reduces risk of depression -
Muscular Fitness
– Builds strong muscles and endurance -
Heart and Lung Health
– Improves blood pressure and aerobic fitness -
Cardiometabolic Health
– Helps maintain normal blood sugar levels -
Long-term Health
– Reduces risk of several chronic diseases, including type 2 diabetes and obesity -
Bone Strength
– Strengthens bones -
Healthy Weight
– Helps regulate body weight and reduce body fat
For Adult:
Immediate Benefits
A single bout of moderate-to vigorous physical activity provides immediate benefits for your health.
-
Sleep
– Improves sleep quality -
Less Anxiety
– Reduces feelings of anxiety -
Blood Pressure
– Reduces blood pressure
​
Regular physical activity provides important health benefits for chronic disease prevention.
-
Brain Health
– Reduces risks of developing dementia (including Alzheimer’s disease) and reduces risk of depression -
Heart Health
– Lowers risk of heart disease, stroke, and type 2 diabetes -
Cancer Prevention
-Lowers risk of eight cancers: bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach -
Healthy Weight
– Reduces risk of weight gain -
Bone Strength
– Improves bone health -
Balance and Coordination
– Reduces risks of falls
Children and adolescents need at least 60 minutes of physical activity every day. Include activities that make their hearts beat faster, build muscles (like climbing or doing push-ups), and strengthen bones (like running or jumping). A guide to activities that school-aged children and adolescents can do to meet the recommended activity levels is below. Encourage children to do any activity they enjoy, as long as the activities are safe and appropriate for your child’s age and skill level.
Example of Physical Activities by Type and Age Group:
You can get moving almost anywhere: at home, work, school, and in your neighborhood. And remember that you don’t need to get all your activity at one time – 10 minutes at a time or 30 minutes five times a week is fine! The key is to get 150 minutes of physical activity a week if you are an adult and 60 minutes a day if you are a kid.
​
At Home -​
​
-
Lead by example – playing with your kids will encourage them to be more active too.
​
-
Get moving while watching TV. Do jumping jacks or run in place. Or challenge your kids to a sit-ups contest during commercial breaks.
​
-
Take family walks in the evening after dinner.
​
-
Start the day by dancing to your favorite music.
At Work -​
​
-
Being active helps the mind stay sharp and focused. This can help you get through the workday.
​
-
Start a walking group with other workers. Having a walking buddy will help you stay motivated and stick to your plan.
​
-
Take the stairs instead of the elevator or escalator.
-
-
Do yoga stretches at your desk or in a quiet room. This is good when you’re feeling stressed. It can help you relax and refocus.
At School -​
​
-
Children who are more active do better in school. This means they focus better, perform better on tests, and behave better in the classroom.
​
-
Team up with other parents. Take turns walking your kids to and from school.
​
-
Children who are more active do better in school. This means they focus better, perform better on tests, and behave better in the classroom.
​
-
Team up with other parents. Take turns walking your kids to and from school.
In Your Neighborhood-​
​
-
Being active doesn’t have to be a chore. And it can actually help give you more energy!
​
-
Find low-cost or free after-school and summer programs. Check with your local school, parks and recreation department, YMCA, Boys & Girls Club, or other community groups.
​
-
Find safe walking paths in your neighborhood. Make a plan to go for a walk at least three days a week.
-
Walkability Checklist - take a walk with a family member or friend, and use this checklist to decide if your neighborhood is a friendly place to walk.​
-
​
-
Walk to nearby places in your neighborhood – the grocery store, a farmers’ market, church, or park.
​
-
Start a community garden with your neighbors. Take turns planting and harvesting with your neighbors.
Before they play sports, exercise, or stretch, kids should do a simple warm-up routine. Warming up primes the body for the more active movements to come, essentially getting the child ready to use their muscles. The best warm-up exercises for kids are easy to do, fun, and easy to teach. When done regularly, they set the stage for a good game, practice, or stretching session.
​
A good warm-up also offers the benefits of both injury prevention and improved performance. That's thanks to increased blood flow to the muscles, as well as improved range of motion.
​
An effective warm-up exercise can consist of almost any light to moderate aerobic activity—something that engages your child and gets their body moving but isn't too physically taxing.
​
7 Steps to an Effective Warm-Up Routine -
​
- Start with slow and easy forward movements, selected from the list below.​​
- Begin speeding up those same movements and adding some impact (such as jumping).
- Add some angles or zig-zags.
- Shift to a side-to-side movement pattern.
- Include some dynamic stretches (stretching while in motion, such as walking lunges).
- Perform static stretches after the muscles are warm.
- Continue with skill games and drills related to your child's sport or activity.
Types of Warm-Up Exercises -
​
-
Arm Circles or Swings: Hold arms outstretched from shoulders and turn in small circles, then increase the size of the circles. Rotate them forwards, then switch to backward circles. Or swing arms forward and back from the shoulder.
-
Butt Kicks: While jogging, try to "kick" your rear end or thigh with each step. (Sometimes this is easier to do when jogging in place.)
-
Dancing: Let kids make up their own moves to music they like. For a team, choreograph a simple dance to a popular song. Then, the team dance can become part of the pre-game ritual.
-
Grapevine: Walk or jog sideways, crossing one foot in front of the other in an alternating pattern.
-
High Knees: While walking, lift knees high in the air. Intensify by adding arm movements, like a hand or elbow touch, or by speeding up the walk to a jog.
-
Jumping Jacks: When you're ready to add some more intensity to your warm-up exercises, incorporate jumping jacks—they involve both arms and legs and add impact to your routine.
-
Side Hops: With feet together, jump from one side of an imaginary line to the other. Or hop on one foot and switch back and forth.
-
Walking Lunges: Step forward with one leg and lower yourself so the front knee is at a 90-degree angle and the back leg is stretched out long. Then stand and step the bak leg forward into a lunge.
-
Yoga: Move through a variety of connected yoga positions, such as moving from plank to downward dog and back again in a loop.
Looking to build a great workout you can do at home that doesn't require​ any equipment. All you need is your body and some space to move around freely.
​
Keep these 53 handy moves in your at-home arsenal to work up a sweat anytime, anywhere. There are some effective bodyweight exercises for biceps and your entire upper body, as well as moves for your lower body and your core. And they aren't just bodyweight exercises to build muscle—there are plenty of cardio-focused moves, too, which will get your heart rate up so you’re burning calories while working your muscles.
​
Examples of Exercises:
-
Squats -
-
Stand with your feet about shoulder-width apart and slightly turned out with your weight in your heels.
-
Hinge your hips to sit your butt back and bend your knees until your thighs are parallel to the ground.
-
Drive through your heels to stand back up straight. Squeeze your butt and keep your core tight as you stand.
-
​
-
Reverse Lunges -
-
Start standing with your feet about shoulder-width apart.
-
Step backwards with your left foot, landing on the ball of your foot and bending your knees to create two 90-degree angles.
-
Push through your right heel to return to standing.
-
Repeat on the other side.
-
​
-
Lateral Leg Raises -
-
Lie on your side, legs extended.
-
Lift your top leg 45 degrees, then lower slowly.
-
Do 5 lifts with your toe flexed, 5 with your toe pointed, and 5 with your toe pointed toward the ceiling.
-
Repeat on the other side.
-
​
-
Marching Glute Bridge -
-
Lie faceup on your mat with your knees bent and feet flat on the floor. Lift your hips off the mat into a bridge.
-
Keeping your right knee bent, lift your right foot off the floor. Try to keep your hips still.
-
Hold for five seconds. Slowly lower your right foot to the ground but keep your hips lifted.
-
Lift your left foot off the ground to repeat on the other side.
-
Exercise for kids should be fun. Instead of "working out," think of it as "exercise play."
​
Get kids working out with these easy movement and game ideas:
Click the link for all 10 exercises.
​
These ideas require no equipment or large outdoor spaces. They can be done in small bursts of 5 to 10 minutes, or you can string several activities together for a longer physical playtime.
​
-
Running - Kids can run outdoors or inside: in a gym, down a hallway, or even around (and around, and around) a large table. Running can also be combined with other moves into active games, like relay races.
​
-
Change things up while running: Vary movement patterns by having kids switch from running to skipping, or try running in place with feet very close to the ground (this is called "fast feet").
​
-
Kids can also run with high knees (lifting alternating knees toward the chest with each step) or "butt kicks" (kicking alternating heels toward the buttocks with each step).
​
-
Changes of direction (side-to-side or reverse) work both muscles and the brain, improving kids' coordination.
​
​2. Jumping - Jumps build muscle strength, cardiovascular fitness, and endurance.
​
-
Criss-cross feet: Jump straight up, then cross one foot in front of the other; on next jump, switch feet and continue.
​
-
Hurdle hops: Jump side-to-side or front-to-back over a pretend hurdle.
​
-
Jumping jacks: Stretch arms and legs out to the side like a starfish while jumping; on the second jump, return arms to sides and legs to center on the landing.
​
-
One-foot hops: Lift one knee and jump on the standing leg; alternate. (This is a great balance challenge, too.)
​
-
Tuck jumps: Bend knees and lift heels high while jumping.
​
3. Exercise Games -
​
-
​Corners: Divide kids up so that they each have a home corner. Then, have them run around the room in a circle. On your cue, they need to return to "home" and do a few easy exercises (say, five jumping jacks or one 30-second plank).
​
-
Go back and hit it: On "go," kids run forward in designated lanes. Then call out "back," a prompt for them to run in reverse. Finally, say "hit it!," a cue to incorporate another skill (such as a tuck jump or squat). Give kids input on choosing the "hit it" skill.
​
-
Squat relay: Have kids line up on opposite sides of the room, facing each other. On "go," all kids run toward the center of the room and meet in the middle. They need to do three squats, giving each other a high-five with both hands in between each rep. Then, they return to the starting point and repeat. The focus is on the high-fives and the social interaction. If you have a large group, you could have the lines shift sideways between reps so kids meet a different friend in the middle of the room each time.
​
-
Traffic: Kids stop and start at red and green lights, but they also shuffle to the side for a yellow light, do bunny hops at speed bumps, link elbows and run with a partner for a "carpool," and even gallop when the cue is "deer crossing." Make up some more moves with your kids!
​
4. Crab Walk - is a fun activity that also helps kids build their core and arm strength. Start by teaching your kids how to perform this movement (torso and tummy up while moving using hands and feet on the ground with legs bent at the knees). Then, set up fun challenges for your kids to do moving in this pose.
​
-
Balancing act: Have kids balance items (such as a stuffed animal or a plastic cup) on their stomach and see who can go the furthest without dropping it. Alternatively, see how many stuffed animals your child can balance on their belly as they hold this pose.
​
-
Obstacle course: Set up an obstacle course for kids to navigate in crab crawl.
​
-
Race: Ready, set, crab crawl to the finish line!
​
5. Bear Walk - The bear crawl is walking on all fours with your belly facing the floor (the opposite of the crab crawl). This movement can be a good whole-body exercise that challenges kids to use their limbs and core.
​
-
Have kids practice this movement, then work toward using the bear crawl in more complicated games, such as doing an obstacle course or challenging them to race to a certain location in the house and back.
What are the six pillars of brain health?
Food Nutrition, Medical Health, Sleep & Relaxation, Mental Fitness, Social Interaction, and Physical Exercise.
​
Physical Exercise are one of the 6 pillars of brain health. Exercise can add years to your life, help you lose weight, boost your mood, improve your sleep, reduce your risk of heart disease and cancer, and keep your bones and your brain healthy.
​
Remember, what's good for your heart is good for your brain.
​
Even if you have never exercised, any physical activity is better than none at all.
​
Start by:
-
Building Endurance with Aerobic Exercise - In addition to improved heart health, regular endurance exercise, like running, swimming or biking, can also foster new brain cell growth and preserve existing brain cells.
Complete Aerobic Exercises:
-
5 days a week
-
30 minutes a day of moderate intensity (Moderate intensity means you can talk but not sing while exercising)
-
Aim for your target heart rate
-
Walk, hike, bike, swim, dance, or just move
​
-
Getting Into Strength Training - Strength training isn’t just for body builders. Lifting weights or using a resistance band not only builds muscle and strengthens bone; it can boost brain power, improve mood, enhance concentration and increase decision-making skills.
​
Complete Strength Exercises:
-
2 times per week
-
1 set per muscle group, with 8-12 repetitions per set
-
Exercise all major muscle groups with a 2 day rest in between
-
Squats, lunges, planks, bicep curls, tricep press-down, shoulder press, etc.
​
-
Working on Flexibility - Your flexibility can gradually decline with age. Better flexibility means more energy, improved posture and reduced risk of injury. Tai chi, yoga and stretching help you stay more flexible.
​
Complete Flexibility Exercises:
-
3-5 times per week
-
10 minutes each session
-
Hold each stretch 30 to 90 seconds
-
Stretch muscles through a full range of motion
-
Tai Chi, yoga, and stretching
​
-
Keeping Balanced - Balance diminishes progressively as you get older. Balance training is not just about avoiding falls. Better balance will improve your overall movement and your ability to do things better throughout your life. Try simple exercises, like standing on one foot or walking backward.
​
Complete Balance Exercises:
-
2-3 days a week
-
Sit to stand
-
Stand with feet touching side by side
-
Stand heel to toe
-
Walk backwards and sideways
-
Walk on heels and toes
-
Stand on one leg
-
Yoga or Tai Chi class
​
-
Pumping Up Your Heart - Exercise improves blood flow and memory; it stimulates chemical changes in the brain that enhance learning, mood and thinking. Exercise reduces the odds of developing heart disease, stroke, and diabetes. Exercise changes the brain in ways that protect memory and thinking skills.
Build Activity Into Your Daily Life:
-
Dance
-
Wash your car
-
Walk with a friend
-
Jog
-
Play golf
-
Tennis
Soak up the sun (just don't forget the SPF) with these exercises that make outdoor workouts seem like playtime.
​
Throughout your fitness journey, you've probably made plenty of excuses not to exercise outdoors. It's either too hot, too cold, too muggy, or too crowded to take a run or try a HIIT workout in the local park. But it's time you put those cop-outs to rest, as powering through strength training or cardio outside comes with a plethora of perks, including a greater calorie burn and a major mood boost.
​
The primary reason for the first benefit: Outdoor workouts challenge your muscles with inclines, declines, and obstacles.
An outdoor workout doesn't have to feel like a workout. So if you're in the mood for something fun, fresh, and gets you moving, try this 10-move outdoor workout. Perform each move for the prescribed time or number of reps.
​
1. Side Leap - 20 hops per side
Targets inner thighs, quads, calves, glutes
-
Stand on a flat surface with your feet together.
-
Bend your knees and hop as far as you can to your right, landing on the ball of your right foot.
-
Without returning left foot to the ground, bend your right knee and hop as far as you can to the left.
​
2. Park-Bench Dip - Do 15 reps
Targets triceps, shoulders, core
-
Sit on a bench and place your hands on either side of your hips.
-
Slide your butt forward, supporting yourself with your hands.
-
Bend elbows, bringing upper arms almost parallel to ground, then return to starting position.
-
Keep lower back close to the bench throughout the exercise.
​
3. Park-Bench Incline Push-Up - complete 12 reps and work up to 20
Targets chest, biceps, triceps, shoulders, core
-
Stand facing a park bench and place your hands on the seat; walk your feet out behind you until your legs are fully extended.
-
Bend your arms and lower chest toward bench, then push up.
​
4. Park-Bench Decline Push-Up - Complete 8 reps and work up to 20
Targets chest, biceps, triceps, shoulders, core
-
Stand facing away from a park bench and place your hands on the ground and your feet on the bench; walk your hands forward until they're aligned under shoulders, legs extended.
-
Lower chest toward ground, then push up.
​
5. Tightrope Walk - Continue for 3 minutes
Targets calves, quads, core
-
Find a curb or fallen tree with a smooth surface that is at least 6 feet long.
-
Raise arms out to sides and walk across the "tightrope" until you reach the end (or go at least 6 feet).
-
Turn on the balls of your feet; walk in the opposite direction.
​
6. Side Shuffle - continue alternating sides for 1 minute
Targets glutes, inner and outer thighs, quads
-
Stand with feet hip-distance apart, elbows bent, with fists near ribs.
-
Take three giant steps to your right, sliding your left foot to meet the right.
-
Bend your knees and jump up, turning to face the opposite direction.
-
Repeat, shuffling to your left.
​
7. Side Step - do 12 reps
Targets core, obliques, glutes, upper back, shoulders
-
Stand with right side facing a step, log, or flat rock.
-
Hold your arms out to your sides at shoulder height and bend elbows 90 degrees, palms facing forward.
-
Step up with your right foot, contracting abs while bringing left knee and right elbow together in front of you. (Emphasize bringing your knee up rather than your elbow down.) Return to starting position.
​
8. Step-Up - Do the kick cycle (back, diagonal, side) 26 times
Targets quads, hamstrings, glutes
-
Using a step, fallen log, or flat rock, step up with your left foot and lift your right leg directly behind you.
-
Step down and repeat on opposite side.
-
Next, step up on left foot, raising right leg diagonally behind you; switch sides and repeat.
-
Step up on left foot, kicking right foot out to side; switch legs and repeat.
​
9. Hanging Crunch - Do 12 reps (or as many as you can)
Targets abs
-
Take hold of a sturdy, low tree branch, monkey bars, or other elevated handhold, palms facing forward.
-
Keeping arms fully extended, exhale as you bend your knees and bring them slowly toward your abs.
-
Inhale as you slowly release.
​
10. Slalom Jump
Targets glutes, hamstrings, quads
-
Place four to six small rocks in a zigzag pattern, about 1 1/2 feet between each rock.
-
Keeping your feet together, hop to the outside of each rock.
-
Turn around when you reach the end and repeat.
Officially drenched in sweat from that outdoor workout? The next time you head outside, try this reps-based workout.
Now that you’re eating, sleeping and even breathing for two, donning the spandex and getting sweaty might be the last thing on your mind. But during pregnancy more than ever, exercise is important. After all, you’re working out for two too!
Remember to consult your doctor when starting or changing a pregnancy fitness routine.
Benefits of Exercise During Pregnancy:
-
Limits the risk of gestational diabetes
-
Helps you achieve your labor goals
-
Keeps baby and baby's weight in check
-
Increases your comfort level
​
Pregnancy Workouts:
-
Prenatal Yoga: In addition to hip openers for childbirth flexibility and stretches to help alleviate pregnancy backaches, prenatal yoga can provide mental balance and stress relief when your hormones are taking over.
​
-
Pool time: Swimming, water aerobics and pool running each get your heart pumping, while the cooling water helps to reduce discomfort. The weightlessness of the water (try foam noodles or floaties if you’re in deep water) can relieve sore joints, while the pressure of the water can help to work away water retention in your body.
​
-
Pilates: If you’re looking for pregnancy workouts you can do in every trimester, pilates pregnancy exercises are for you. You’ll build the stamina needed to give birth—and later keep up with the little one.
​
-
Cardio: While running and biking are usually fair game pregnancy workouts, walking is also a great cardio pregnancy workout. You could fit in all your steps at once, hiking around your neighborhood or circling the track with other pregnant moms.
​
Workouts to Avoid During Pregnancy:
-
Balance workouts: If the activity you choose comes with an increased risk of falling down—think skiing, gymnastics, rollerblading—your belly (and the fragile fetus chilling inside) could be in danger. If you can alter the exercise to avoid fall risks—for example, using a wall or chair for balance, or breaking down the sport into targeted strength or cardio building components instead—go for it. Otherwise, skip it and choose something less risky.
​
-
Oxygen-limiting activities: Holding your breath or exposing yourself to extreme pressure can limit oxygen supply to the baby. Swap scuba diving for a full-breathing snorkeling. And while yoga qualifies for safe pregnancy workouts, skip practices that involve kumbhaka, anuloma viloma, or other breathwork that requires holding your breath.
​
-
Fiery Fitness: You should avoid working out when Mother Nature cranks up the mercury or going to hot yoga, where studio temps often soar above 90 degrees. If working out itself causes you to feel overheated, making your face redden, reduce the intensity or call the sweat session quits.
​
-
First trimester no-nos: Based on the position and size of the baby-to-be during the first trimester, skip exercises that require lying on your back. Instead of core-strengthening lying leg lifts, try a plank hold. If a weight training pregnancy workout calls for bench press lying on your back, change the movement to an incline bench or use a cable fly machine to target your chest muscles in a more upright position.
Workout at home with some of these videos. There are workouts available for everyone - women, men, kids, and older adults. There are also different types of workout videos available. There's yoga, pilates, indoor cardio, no equipment, stretching, strength training, and much more! The best part - the videos are short but effective.
Try it out today!
Regular physical activity is one of the most important things you can do for your health. Everyone can experience the health benefits of physical activity – age, abilities, shape, or size do not matter. Starting a new wellness routine can feel challenging, but don’t worry. Increases in daily activity can come from small changes made throughout your day, such as walking or cycling instead of using the car, getting off a bus a stop earlier and walking the rest of the way, or walking the children to school.
​
Regardless of how you choose to incorporate physical activity in your life, the important part is that you do.
Getting Started
Exercise can be easy to do and fun for everyone. You don't need equipment or access to a gym to keep your body healthy and active. Find an exercise that fits your lifestyle, whether you're at the park, the office, or at home watching TV. Check with your doctor before doing any physical activity if you have health issues or concerns.
​
-
Start with simple exercises such as yoga and stretching
​
-
Go beyond the gym and workout at your local park or even at home. Walking, dancing, hiking, biking, or gardening are a few activities you can add to your routine to ensure an active lifestyle.
​
-
Keeping your body and mind healthy helps you to have a happier, healthier life. As you develop an active routine, you'll feel less tired during the day, and your mind will stay sharper for longer periods of time. Even breathing exercises can make a big difference in how you feel.
​
-
Growing children should get at least one hour of physical activity a day. Running, biking, or hiking are all great ways for children to get exercise. Even getting them to assist with the chores can help! Kids and teens also benefit from practicing vigorous activities three times a week, such as jumping rope, swimming, and gymnastics.
Think you don’t have time to be physically active? Think again! Cool-E the robot uses these chores to get his physical activity in for the day. Can you think of others?
Families who are active together, get healthy together. Children need 60 minutes of physical activity per day while adults should aim for 150 minutes per week. The most important thing to remember is to make physical activity fun! To help get everyone moving and sitting less, play this fun fitness activity, called FitBall. It is easy to play since it is similar to the hot potato game and uses little equipment. The person holding the ball when the music stops chooses a fitness activity for all to participate. All ages will enjoy playing this fitness activity!
Good chalk and a sidewalk are only two things you will need to create your obstacle course.
​
Make a start point and work your way around the sidewalk (or wherever you are making the obstacle course) by drawing different activities. Include many different tasks such as dancing, jumping, hopping, turning around, jumping on 1 foot, clapping, going backwards, etc. You could even include rocks or other objects and create a task around it. It's a good idea to squeeze in some ''break'' activities such as make a wish, give high five to the sky, say your name, empty your pockets, etc. It makes the obstacle course more fun.
​
Keeping kids active is super important and an obstacle course is a great way to do it. It can improve better sleeping habits, help children develop friendships, increase confidence and happiness. It can also improve coordination and movement skills. It can improve concentration and it will reduce anxiety and stress for kids.
Staying healthy through exercise and eating healthy foods is important for people of all ages. Being active and eating well can help to increase your energy, improve your mood, and make you feel better about yourself. There are many ways to incorporate fitness into your daily life, and many of them can be fun for the whole family. Exercise can be done indoors or outdoors, and healthy eating is as close as your own kitchen.
Shoutout to Allie, Stella, Nessa, and Kason for sharing this resource with us!
-
Tag Games - The traditional game of tag can be taken up a notch with these fun ways to play.
-
Jump Rope Games and Activities for Kids - Challenge yourself to see how many jump-rope games you can learn.
-
Study Break Yoga - It can be mentally exhausting to sit at a computer working, especially when you’re a student who’s not used to it. Use this video as a stretch break to help the kids refresh their bodies and minds.
-
Nature Walk Scavenger Hunt - Print this PDF and take it with you on a walk while you challenge yourself and your family to find everything on the list.
-
"Uno" Fitness - Each player draws a card from an UNO deck and performs a corresponding activity until all of the cards have been drawn.
-
Fitness Circuit Course - Set up stations of different activities and work your way through each station for a perfect indoor workout that guarantees laughs and fun.
-
Nutrition Related Group Games - Use these games to have fun with family or friends.
-
Mindful Walking - Read this before your next walk and see how mindful you can be. This is a great way to relieve stress and come home from a walk feeling calm and refreshed.
It's All About Balance: Eat Smart, Move More, Rest Well.
Walk Smart with the Right Shoes and Socks
​
​
​
​
​
​
​
​
​
​
Be Sun Smart with Lotions, Clothes, Hats, and Glasses
​
Smart sun protection is all about layers.
-
The first layer is a sunscreen with an SPF of 15 or higher.
-
Cover all skin that may be exposed with plenty of sunscreen.
-
Reapply every two hours and after swimming.
-
The next layer is loose-fitting clothing.
-
Cover as much of your body as you can.
-
The final layer is a wide brimmed hat and sunglasses that block 99-100% of UVA/UVB rays.
​
​
Enjoy Plenty of Smart Beverages
​
Staying hydrated is one of the keys to enjoying physical activity. Getting enough to drink will help you keep going and maintain a positive attitude. Refreshing water is your smartest bet. Sports drinks or powdered lemonade may be nice for those who don't drink enough plain water. A good rule of thumb is one quart every two hours for adults. You need more if you are in very hot, cold, or dry weather.
​
​
Bring Along Smart Trail Food
​
​
Maintaining physical fitness benefits people at every stage of life.
Physical activity is essential to maintaining and improving health. The human body was designed to move, yet being active throughout the day is an increasing challenge in modern lifestyles. In the United States, only half of adults get the amount of daily exercise recommended to reduce and prevent chronic diseases, even though one in two adults lives with a chronic disease. Staying physically active can have profound benefits at every stage of life, regardless of sex, race, ethnicity or current fitness level.
​
Health Benefits of Physical Activity
Exercise has immediate and long-term benefits to both physical and mental health for healthy individuals, people at risk of developing chronic diseases and people with chronic conditions or disabilities. In the short-term, regular physical activity reduces anxiety and blood pressure and improves sleep. It can elevate mood, increase energy and give people a chance to have fun with friends and family.
​
The long-term benefits of regular exercise extend beyond calorie balance and weight maintenance. Physical activity has a wide-ranging impact on health:
-
Lower risk of early death
-
Lower risk of cardiovascular disease, hypertension, type 2 diabetes and stroke
-
Improved cholesterol
-
Improved aerobic capacity and muscle strength and endurance
-
Improved brain health and cognition
-
Reduced risk of falls
​
Regular exercise has also been shown to positively affect digestion and prevent the normal decline of metabolism that occurs as part of the aging process. Exercise helps maintain lean muscle mass; replacing inactive fat stores with active lean muscle mass allows extra calories to be burned even when sedentary. Physical activity has also been shown to improve insulin sensitivity, which can keep blood sugar in a healthy range.
Types of Physical Activity
The best kind of physical activity for an individual is one that can be sustained and enjoyed. It is important to incorporate different types of physical activity to obtain the most benefits from exercise:
-
Aerobic or Cardiovascular Exercise: Aerobic activities improve heart and lung health, increase stamina, decrease body fat and improve circulation. Walking, jogging, bicycling, climbing stairs, dancing and swimming are all aerobic.
-
Strength or Weight Training: Strength or weight training increases muscle mass, boosts metabolism, improves balance and makes bones stronger. Strength training can be done at home or in a gym.
-
Stretching: Stretching eases movement, improves flexibility and prevents muscle strain and injury. Stretching also helps the body warm up before exercise.
-
Balance: Activities that challenge stability help maintain posture and can prevent falls.
​
Duration
The Physical Activity Guidelines for Americans recommends adults get 150 minutes (two hours and 30 minutes) of moderate-to-vigorous physical activity every week. The 150 minutes can be spread out through the week—like exercising for 20–25 minutes every day or working out for 50 minutes, three times per week. Moderate exertion can be measured simply: a person should be able to talk but not sing. Strength training should be included in a routine as two 30-minute sessions a week.
​
Sedentary Behavior
Sedentary behavior, characterized by a low level of energy expenditure while sitting, reclining or lying, is particularly harmful to human health. It increases risk of all-cause mortality, heart disease and heart disease mortality, type 2 diabetes, and cancer of the colon, endometrium and lung. Research shows that being sedentary for eight or more hours a day increases mortality risk at the same rate as smoking and obesity. This impact is lessened by 60–75 minutes of daily exercise; in fact, any exercise reduces the risk and is beneficial to health.
​
Preschool-Age Children and Exercise
Children as young as age 3 are now included in official guidelines, with the recommendation that all children ages 3 through 5 years be physically active throughout the day for optimal growth and development.
​
Kids and Physical Activity
Beginning at age 6 and through adolescence, children should get 60 minutes of moderate-to-vigorous physical activity every day to achieve maximum health benefits. This daily amount can be broken into smaller chunks of time, such as 30 minutes during recess and 30 minutes after school. Adolescence is a critical time for the development of peak bone mass. Muscle and bone-strengthening activities such as tug of war, climbing on playground equipment, tree climbing, jumping rope and gymnastics should be included as part of daily exercise. For teens, bone strengthening activities can include organized sports such as tennis, soccer and basketball or workouts like climbing stairs, jumping rope, hiking and lifting weights.
The specific benefits of exercise for children include reduced risk of depression, improved aerobic and muscular fitness, improved bone health, improved weight status and improved cardiometabolic health. Physical activity has also been shown to improve attention and some measure of academic success (with school physical activity programs).
​
Exercise and Aging
Bodies lose strength and flexibility with age, and existing health conditions may make routine activities difficult. However, exercise can slow the physiological aging clock. Staying physically active in advancing years improves sleep, reduces fall risk, improves balance and joint mobility, extends years of active life, helps to slow bone and muscle loss and delays the onset of cognitive decline.
Activity guidelines are the same for adults and older adults with a few additions. Specific to older adults are the recommendations to include balance training in their weekly activities, keep effort levels relative to level of fitness and understand how any chronic conditions may affect their ability to do regular physical activity safely.
​
Tips for Staying Physically Active
What is the best way to incorporate regular physical activity into a busy lifestyle?
Here are some suggestions:
-
Choose enjoyable activities.
-
Find a partner to stay accountable.
-
Turn inactive time into active time (e.g., sit-ups while watching TV).
-
Take a 10-minute walk after lunch.
-
Jog for 30 minutes instead of 20.
-
Add weightlifting or resistance exercises.
-
Vary activities (e.g., play basketball one day; bicycle the next).
-
Commit to a realistic schedule.
Aim for progress, not perfection.
Kids need 60 minutes of physical activity every day.
In Wyoming, we have to enjoy warm, sunny weather while it lasts. If the kids are bored, challenge them to a friendly racing competition with different ways to move.
​
Have them try:
-
running
-
crabwalking
-
bearwalking
-
running backwards
-
skipping
Stretching is a great way to engage muscles throughout your body without hard impact. You can modify the movements to meet your needs and limitations. Stretch as far as you can without pain. Whether you stretch for three minutes at commercial breaks or spend 30 minutes trying these different stretches, all your physical activity for the day adds up!
Chest Pull
​
-
Sit or stand with feet shoulder width apart.
-
Loop stretch band around each palm.
-
Extend your arms forward, elbows slightly bent.
-
Pull band outwards across your chest.
-
Hold, then slowly return to the start position.
-
Repeat steps 2-4 for several repetitions.
Back Pull Down
-
Stand or sit with feet shoulder width apart.
-
Loop stretch band around each palm.
-
Raise your arms over your head with elbows slightly bent.
-
Lower your arms outward to shoulder height.
-
Hold, then slowly return to the start position.
-
Repeat steps 2-4 for several repetitions.
Shoulder Abduction
-
Stand or sit on a firm surface.
-
Hold stretch band at waist height and point your thumb toward the ceiling.
-
Raise arm up, keeping your elbow straight. Move away from your body up to shoulder height.
-
Hold, then slowly return to the start position.
-
Repeat steps 2-4 for several repetitions.
Upright Row
-
Stand with one foot in front of the other.
-
Stand on the end of the stretch band with your forward foot.
-
Hold the end of the stretch band with your opposite hand, palm down, close to your side
-
Raise your elbow to shoulder height, upper arm parallel to the floor.
-
Hold, then slowly return to the start position.
-
Repeat steps 2-4 for several repetitions.
Getting Started:
​
1. Choose your hoop! Find one that is:
-
larger, making it easier to hold
-
heavy, helping it keep a rotation pattern
-
hip height, ensuring it’s the right size for you
​
2. How do I Hula? Here’s the do’s and dont’s:
-
DO rock your feet back and forth with one foot forward
-
DON’T roll your hips
-
DON’T tilt your hips side to side
-
DON’T tilt your hips forward and backward
​
3. Time to spin! Follow this sequence:
-
place the hoop on the small of your back
-
turn to the left or right, whatever feels right
-
rock your feet a little faster and start the spin
-
turn in the same direction as the hoop to help keep it moving
Try Some Tricks!
​
Elbow Hoopies:
-
spin the hoop between your wrist and elbow
-
bend your arm toward your shoulder and away
-
follow the motion of the hoop
​
On Body Movement:
-
start the hoop spinning on your waist
-
wiggle your hips and waist
-
use your body to move the hoop up to your chest and back down
​
Hand Twirl:
-
grip the hoop in one hand
-
start spinning the hoop above your head
-
keep the hoop rotating on your palm
-
grip the hoop as you move your arm below your waist
-
release the hoop and spin in the opposite direction
​
Isolation:
-
Hold the hoop in one hand in front of you
-
turn the hoop parallel to your body so you’re looking through it
-
grip the hoop at 3 o’clock (left side)
-
turn your hand to 12 o’clock (the top)
-
turn your hand to 9 o’clock (right side)
-
turn your hand to 6 o’clock (bottom)
-
in a smooth motion, slide your hand around the circle, changing your grip when needed
With All Stretches: No bouncing, remember to breathe, hold each stretch for about 30-60 seconds, and stretch to the point you feel tight but it's not painful.
-
Shoot hoops or play HORSE.
-
Play catch with round balls, whiffle balls,
playground balls, discs or boomerangs.
-
Try roller blading or quad skating.
-
Explore a new park in your area.
-
Start a neighborhood kickball game.
-
Sign up for a 1K, 5K or longer walk/run.
-
Plan vacations that involve walking,
biking, swimming or paddling.
-
Plant a garden.
-
Limit television, computer and tablet
time to 2 hours or less per day.
-
Designate one or two days a month as
screen-free days.
-
Take a healthy picnic to a park.
-
Take the family bowling, golfing or swimming.
-
Go for family walks or bike rides.
-
Include children in household activities like dog-walking, car-washing, or lawn-mowing.
-
Take the TV out of your child’s bedroom.
-
If you do watch TV, stretch, do yoga, or lift weights at the same time or during commercials.
-
Have a contest with your children. Who can do the most push-ups or jumping jacks during a commercial break?
-
Need an energizer on a lazy afternoon? Dance together to a video on YouTube.
-
Celebrate a birthday or anniversary with something active like a hike, a volleyball game or a Frisbee match.
-
Play outside for 60 minutes every day.
-
Pick up the pace when walking. And, take the path with hills or stairs for an added bonus.
-
Take the stairs instead of the elevator or escalator at malls.
-
Play Red Light-Green Light, Freeze Tag or other favorite small group games that children lead.
-
Walk instead of drive, whenever you can.
-
Walk children to school or park a few blocks away to get in some walking.
-
Make a Saturday morning walk a family habit.
-
Do yard work. Get your children to help rake, weed, or plant.
-
Fly a kite.
Thank you Maddie and Susan for this fantastic resource.
Everyone is at home more these days, whether by choice or not, and many have been missing their routine of working out by heading to the gym. But just because you’re home doesn’t mean you can’t get fit or stay in shape: If you have a little bit of space in your garage, living room, or yard, you can exercise right where you are. There are many different workout plans available online for free, and many websites offer videos that make fitness fun. Some routines require basic equipment like dumbbells and a wooden box or step, while others require no equipment at all. It’s also important to keep in mind that fitness should involve the entire family, as children often follow in the footsteps of their parents. There are many activities families can do together to incorporate activity and fitness into their daily lives.
-
20-Minute Butt and Thigh Workout: Start with this lower-body, no-equipment-needed workout, and then explore this free website that offers hundreds of workout videos for all styles and fitness levels.
​
-
Printable Four-Week Training Program: This workout plan is tailored to women who want to increase their strength.
​
-
15-Minute Home Workout: Use this workout when you are short on time to work your muscles from your head to your toes.
​
-
Yoga for Lifelong Strength: For those looking to increase balance and core strength, yoga is a great choice, and it’s simple to do at home. Try this workout to help you build strength, then explore the other videos on this site.
​
-
Three Exercises for a Stronger Back: If you have issues with back pain, this workout plan can help.
​
-
Six-Week Workout Program for Building Muscle: Follow this simple program for just six weeks to gain strength and avoid plateauing.
​
-
11 Essential Push-Up Variations for Beginners: If you are new to doing push-ups, this will make sure your form stays perfect while allowing you to try out different variations and keep things interesting.
​
-
Proper Plyometrics: How to Box Jump, Vertical Jump, and Broad Jump Correctly: Jumping uses a wide variety of muscles and can easily be a full-body workout by itself, but it’s essential to do these jumps correctly to avoid injury.
​
-
How to Do Burpees the Right Way: Burpees are very effective at working your muscles and helping you to stay fit, but they can be risky if they’re not done correctly.
​
-
12 Total-Body Garage Workout Plans: Choose a plan from these options to get started with your home workout regimen.
​
-
The Complete Body-Weight Training System: Learn why you don’t need equipment for an effective workout, then find ideas for your routine and tips to keep yourself engaged.
​
-
Three Ten-Minute At-Home Upper-Body Workouts: No matter how busy you are, you can probably find ten minutes in your day to squeeze in some exercise.
​
-
Full-Body Dumbbell Workout: Using just dumbbells, you can easily get a really great full-body workout from the comfort of your own home.
​
-
Ten-Day Workout Plan: Print out this workout plan and use it to work all of the different muscle groups in your body effectively.
​
-
Ten-Week No-Gym Home Workout Plan: Follow this routine for ten days and you’ll see how much of a difference it can make in your fitness level.
​
-
Ten Beginner Exercises That Do Not Require Equipment: Combine these ten exercises into one killer at-home workout. Once this gets too easy for you, scroll down to find more difficult routines.
​
-
We’re the Party! Get moving with the kids by dancing along to this video from GoNoodle, then look around the site for other fun and physical activities.
​
-
How to Exercise at Home With Your Kids: Find tips and tricks to help you get moving with your kids, no matter what age they are.
​
-
Let’s Get Moving! Pick-a-Card Family Workout: Print out these cards and pick one to do together whenever you have a few minutes to get moving.
​
-
Balloon Volleyball: This game will have everyone in the family moving and laughing, and you only need a few basic supplies and a little open space.
​
-
Bike Rodeo for Kids: Set up a course in your driveway and see who can earn the most points.
​
-
Line Dancing Lessons Online: Learning a dance together can be a great bonding activity for the family that will have everyone singing and sweating.
​
-
Fairy Floss Yoga Adventure: Get the family moving with a fun story from Cosmic Kids.
​
-
Quick Backyard Workout for the Whole Family: Try this circuit workout that doesn’t require any equipment and can be done in less than a half-hour.
​
-
Family Fun Cardio Workout: Exercise is fun with this video workout that encourages the whole family to get moving.
​
-
Get Moving With Moana: Work out with the kids using this video based on one of their favorite Disney movies.
​
-
15-Minute TikTok Dance Workout: Follow along with this video workout and your family just might be ready to start a viral trend!
Provided by PlaygroundEquipment.com
​
Thank you, Bekah and Lily, for sharing this resource!
​
To keep your body strong and healthy, you have to move and be active every day. Kids need daily exercise just like older people do. You probably have physical education classes at school where you learn about different types of exercise and physical activity. Keep moving even when you're not in gym class so you can grow and get stronger as you get older. These physical education vocabulary words will help you learn all about exercise and healthy activity.
Aerobic activity:
- An activity would be aerobic if it involves steady activity that increases your heart and breathing rates.
​
Agility:
- When you can change your body position and move quickly and accurately, you have agility.
​
Anaerobic activity:
- If you exercise to the point where your body can't supply enough oxygen to the muscles to keep it going, you're engaging in an anaerobic activity. Sprinting is an example of an anaerobic activity, because you can't keep sprinting for a long time.
​
Balance:
- Balance is the ability to maintain or regain a stable body position.
​
Cardiovascular fitness:
- When your lungs, heart, and blood vessels can function efficiently while you exercise, you have cardiovascular fitness.
​
Circuit training:
- Circuit training is a type of exercise routine that involves moving from one type of exercise to the next to work different muscles.
​
Cool down:
- After exercising, cool down to bring your heart rate down gradually and help your muscles recover.
​
Coordination:
- Someone who can put together movements using different body parts and control their movements has coordination.
​
Cramp:
- If a muscle or group of muscles contracts suddenly and painfully, you have a cramp. Cramps can be very short, or they might last for a long time.
​
Endurance:
- Endurance is the ability to keep exercising and moving for a long period of time.
​
Exercise:
- When you exercise, you exert your body. Exercise might involve cardiovascular activity, strength training, or flexibility training.
​
Fatigue:
- If you are very tired after a long day or after exercising, you are fatigued.
​
Free weight:
- Weights that aren't attached to some type of equipment are free weights.
​
Hydration:
- Your body needs a minimum balance of fluids to stay hydrated and to function correctly.
​
Intensity:
- Intensity is measured by how hard you perform a physical activity.
​
Interval training:
- Interval training is a type of exercise where you go back and forth between periods of work and periods of rest.
​
Muscle:
- Muscles make it possible for you to move your bones, lengthening and shortening to cause body movement.
​
Muscular endurance:
- Your muscular endurance is the ability of your muscles to continue working to carry, push, or pull weight.
Pulse:
- As your heart pumps blood through your arteries, this creates a rhythmic beat, known as your pulse. You can feel your pulse in various places, including at the wrist and on the side of your neck.
​
Range of motion:
- Your range of motion is the amount of movement your joints can make.
​
Relaxation:
- When you spend time consciously trying to reduce your intensity, tension, or anxiety, you are relaxing.
​
Repetitions:
- If you repeat an exercise or movement over and over, you are doing repetitions. An example of a repetition might be the number of times you perform a sit-up.
​
Resistance:
- Resistance is the opposite of a movement or force.
​
Set:
- A set is a group of repetitions performed for an exercise. For example, if you are doing sit-ups, you might perform three sets of ten sit-ups for 30 sit-ups total.
​
Sport:
- A sport is a type of physical recreation performed as an individual or as a team.
​
Stretching:
- When you perform exercises to improve your flexibility, you are stretching. Stretching regularly and holding your stretch positions can help you increase your flexibility.
​
Workout:
- A workout is a type of physical activity that you might do to improve your fitness level. Workouts can involve weight training or cardiovascular activities.
​
Weight training:
- When someone lifts weights to get stronger, they are weight training.
The mission of Champions for Change is to help Californians like you, to eat more fruit and vegetables, add more physical activity to your lives, and help families make healthy food choices with the goal of preventing obesity and other diet-related chronic diseases.
Physical Activity Tips in English:
Physical Activity Tips in Spanish:
Brought to you by the United States Department of Agriculture
Eating healthier foods is important, but we also need to be physically active. Adults should try to be active most days of the week. Children should try to be active every day. Think about activities you enjoy and find ways to move throughout the day. Some physical activity is better than none at all.
-
Adults need to be physically active for at least 2½ hours during the week.
-
Kids need at least 60 minutes of physical activity every day.
-
Children 2 to 5 years old should play actively throughout the day.
​
Find ways to be active your way. Adults should do some type of moderate-intensity activity throughout the week.
Ideas:
-
Walking briskly
-
Jogging
-
Dancing
-
Bicycling
-
Gardening
TIPS FOR BEING PHYSICALLY ACTIVE
​
1. Start Slow -
If you are just getting started, you can start slowly by doing 10 minutes of activity at a time. Add more time and intensity as you get stronger. A local library may offer free videos or you can find videos online to get you started.
​
2. Walking Works -
Walk in an area that is comfortable for you like in your neighborhood, at a park, or in the mall. If your child’s school is nearby, walk with him or her to school.
​
3. Look for Activities in your Community -
Check a local community center or place of worship for free or low-cost exercise programs, fitness classes, and activities for you or your kids. Join a group that focuses on being active such as a walking club.
4. Move Throughout the Day -
Take the stairs instead of the elevator. Walk the dog instead of letting the dog outside. Do push-ups and sit-ups as you listen to your favorite song. Park farther away from the store, so you can add steps to your day.
​
5. Build Stronger Muscles -
Yoga and lifting light weights are good ways to build your muscles. Try doing strength-building activities at least 2 days each week.
​
6. Be Active at Any Age -
Everyone benefits from physical activity. You can play with your toddler in the yard or walk with a grandparent to the bus. Play sports like soccer with other adults in your community or enjoy a game of tag with your kids.
Bonus - Recipe: TRY IT OUT
Everyone needs physical activity to stay healthy. Here are some tips and at-home workouts to get you started.
It's recommended that we get 150 minutes of moderately intense aerobic activity each week. Anything that your heart racing and body moving counts.
It's recommended to do at least 2 days of some type of muscle strengthening activity each week. These workouts should make your muscles work harder than usual and work all major muscle groups.
This video is more health related with a few kid-friendly activities for the whole family to enjoy! Watch and try them out.
*Bilingual
Yoga, mindfulness and relaxation for kids. Interactive adventures which build strength, balance and confidence - and get kids into yoga and mindfulness early! Each video is about helping kids learn about themselves and each other. Their goal is to teach kids to be kind, to have empathy, and to celebrate how they are unique, brilliant, and beautiful being exactly who they are.
A Special Yoga Adventure on Handwashing
EatFresh provides numerous lifestyle tips and resources on how to get your body moving and implement some physical activity into your daily life.
-
Take family walks or bike rides. Make it a daily event.
-
Join in on what your kids want to play- tossing a ball around, jump rope, hide and seek.
-
Have a dance party after dinner. Try it out !
-
Get your blood flowing. Stretch your body in ways that are still comfortable for you.
-
Stretch your chest muscles to improve posture. Sitting or standing, hold your arms at shoulder height with your palms facing forward. Slowly move your arms back and squeeze shoulder blades together. Hold for 15-30 seconds and repeat 2-5 times.
Physical Activity Videos - Follow Along
P.E. with Joe - He posts a video every day
at 9am, Monday-Friday. Children and families
can easily follow along and have fun.
Healthier Generation is a virtual organization that works with schools, youth-serving organizations, businesses, and communities to empower kids to develop lifelong healthy habits by providing resources that promote good health to the environments that surround them.
​
This organization has also created a page, providing evidence-based resources to support the physical, social, and emotional health of kids and their caregivers during the COVID-19 pandemic.
-
Make Homemade Poly Spots
Use household items such as paper plates or dish wash cloths as 'poly spots'.
-
Place poly spots in a large circle.
-
Have one member of your family stand in the middle of the circle (no poly spot) while the rest of the players stand on their own poly spot in the circle.
-
The player in the middle states a fact about themselves (e.g. “my favorite color is blue”).
-
All players who agree with the statement (i.e., whose favorite color is also blue) must hurry to a different poly spot, including the middle player.
-
The last player left without a spot goes to the middle and repeats the round by stating a fact about themselves.
2. Make Screen Time Active
These are some free video resources that kids and adults can follow along to get up and start moving.
-
Healthier Generation's Fitness Breaks Videos
​
-
Healthier Generation's "Fit for a Healthier Generation" Physical Activity Videos
Yoga Edu. is an organization that has created evidence-based yoga and mindfulness training and curriculum for children and teens. Try one out and follow along!
"Yoga is for Every...Body!"
Take Action
Create space and choose a time -
-
Yoga can be incorporated at any time of the day.
-
Start with a short 3-5 minute session.
Cobra Pose - 'I am Confident'
​
-
Lie on your tummy, lift your head and shoulders off ground, place palms flat next to your shoulders, and open your chest.
Yoga Poses - Simple postures paired
with positive affirmations
-Try to hold these poses for 3-6 full breaths
Share the benefits - Yoga...
-
enhances focus, concentration, and memory.
-
improves posture, balance, and coordination.
-
creates an atmosphere of confidence, reflection, and clarity.
Mountain Pose - ' I am Strong '
​
-
Stand with your arms relaxed at your sides with your palms faced outward in a gesture of openness.
Warrior Pose - 'I am Brave'
​
-
From mountain pose, step one foot back, slightly angling it outwards, bend your front knee, and bring your arms straight up towards the sky, and look up. Switch sides.
Tree Pose - 'I am Graceful'
​
-
From mountain pose, transfer your weight to one side. Place the bottom of your left foot on the inside of your right thigh or shin (not the knee) and hold with your palms together at your chest. Switch sides.
Alo Gives has a number of Mindfulness and Yoga videos for you to choose from. They are perfect for you and the entire family.
Jump into Summer with these Fun Activities
The next time you are walking to the park or playground, turn it into make-believe action! Encourage children to begin a story and play along with new twists and turns. You can also use this time to tie in physical activity (“Hop on one foot until we reach the bridge.”)
​
-
Start with a prompt. This could be something related to your surroundings like a crack in the sidewalk that might just be a bridge or a piece of litter that might need a recycling superhero.
-
Ask children what you should do next, and have them tell a little more of the story. Use your imagination to look at your surroundings through a different lens:
-
A tree could be a secret hiding place until it’s safe to pass.
-
A log could be a rickety bridge across the water.
-
The mailperson could be from superhero headquarters delivering the latest mission.
-
-
Take turns if in a group and work together to overcome challenges and obstacles.
A simple movement game in which players try not to be caught in a moving violation.
To Play:
-
Choose one player to play the role of the traffic light.
-
Have all players stand at a pre-designated starting line. The traffic light player will be at the finish line with his or her back to the rest of the players.
-
The traffic light player will call out 1 of 3 directions:
-
Green Light: Players run as fast as possible to the finish line.
-
Yellow Light: Players run at a moderate pace to the finish line.
-
Red Light: Players stop moving and freeze in place.
-
-
The traffic light player will turn around when calling out “Red Light” and if the traffic light catches a player moving, he or she will send that player back to the starting line.
-
The first person to cross the finish line wins and becomes the new traffic light.
Encourage kids to start jumping with these fun activities:
-
How long can you jump? Keep track of how many minutes you jump each week and see if you can increase your time each day!
-
Have a jump rope contest with your friends! Who can jump rope for the longest time without stopping?
-
Do double dutch with friends.
-
Play your favorite song on speakers and see if you and your friends can jump the entire time.
-
Try these fancy jump rope moves:
-
- Skier: While jumping rope, alternate between jumping on the left side to jumping on the right, like a downhill skier.
-
Bell: This is like the skier, but instead of jumping side to side, you’re jumping front to back, like a bell ringing.
-
Double Under: Can you speed it up? Twirl the rope faster than you normally would to see if you can make the rope pass under you twice during a jump.
-
Run while jumping with the jump rope to a specific spot (the end of the sidewalk, a cone, etc.).
Assorted sidewalk chalk can turn this simple activity into a creative and colorful game perfect for 1 or more players.
To Play:
-
Using sidewalk chalk, on a flat surface draw a hopscotch course with a series of connected squares, each numbered 1-10.
-
Each player will need to find a tossable marker. A small rock or coin usually works best but feel free to use your creativity.
-
The first player will toss their marker on the 1st square. The marker must land within the lines of the 1st square without bouncing out or touching the line.
-
The player then hops through the course using one or two feet but skips the square with the marker on it.
-
Once the player completes the hopping sequences, the player continues his or her turn or the next player continues by throwing their marker on the next numbered box and continuing the hopping pattern.
-
The winner is the first player to successfully throw her or his marker into each numbered box (1-10) and hop through all boxes in each sequence.
-
A player will lose a turn if a player’s tossed marker lands on a line or bounces out of the numbered box, if a player steps on a line when hopping through the sequences or if a player loses her or his balance.
CATCH (Coordinated Approach to Child Health) is a nonprofit that works to improve children's health worldwide by developing, disseminating, and sustaining the CATCH platform. This platform being their Community Health Programs which are aimed to impact the messaging a child receives in physical education, the lunchroom, the classroom, and at home, to influence a child's choices not only in school but lifelong.
​
Due to the recent Coronavirus-related school closures, CATCH has created a Health at Home resource program that provides free and easily accessible evidence-based health, nutrition, and physical education materials for parents to conduct with their kids at home.
​
And if you're looking for tips for leading at home activities with your children, CATCH has a great program called Praise, Prepare, and Prompt.
Prepare - The success of your instruction time with your child is not only determined by what you do when you are working with your child – it is also determined by what you do before instruction begins. Preparing and planning is important to ensuring the overall instructional effectiveness of your instructional time.
​
Praise - CATCH them being good! Praise is simply providing positive feedback and acknowledgement when your child is doing what you want them to do. Praising the desired behavior paints a picture of what you expect. Be specific with praise whether directing it to an individual child or to the whole family. In other words, echo the behavior you want to see and expect.
​
Prompt - A prompt is nothing more than using a child’s name in a sentence and should become a natural part of instructional dialogue. Prompts can head off a potential problem before it escalates. Prompts are not intended to call out a student for improper behavior, but rather redirect off task behavior back to the desired behavior. A prompt intended specifically for one child serves the additional purpose of reminding everyone what is expected. Prompts also let a child know you have noticed them and are keeping tabs on what they are doing.
​
Click on the PDF image for the full document: