Healthy Children - October 2016

Be Active Today

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 2 ½ 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 more active your way. Adults should do some type of moderate-intensity activity throughout the week. You may need more physical activity to lose or maintain a healthy weight. See 
below for ideas: 

  • Walking briskly
  • Jogging
  • Dancing
  • Bicycling
  • Gardening

Tips for Being Physically Active

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.
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.
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.
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.
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.
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 win your community or enjoy a game of tag with your friends.
Even if your family is busy, there are many ways to be active. Being more physically active can help you feel better about yourself and give your more energy. Look for friends, family, or members in your community who will support your efforts to move more.