Friday, June 10, 2016

Lauren Pesola
From the desk of PHA staff member Lauren Pesola:

PHA, along with the American College of Sports Medicine, recommends that children and adolescents participate in at least 60 minutes of physical activity each day. Is your child meeting this guideline? Regularly participating in physical activity provides many benefits to your child. Those that are physically active are more likely to maintain a healthy weight and develop strong bones, joints and muscles. Participation in routine physical activity also decreases your child’s risk of developing conditions such as heart disease, diabetes, high cholesterol and high blood pressure. In addition, physical activity will help your child develop confidence and a positive self-image.

While 60 continuous minutes of physical activity provides your child’s heart and body with the greatest benefits, any accumulated activity is better than nothing! If your child does not have 60 continuous minutes available for activity, try to accumulate four 15-minute sessions of activity or two 30-minute sessions of activity daily. Remember, it is usually safe to introduce physical activity into your child’s life, but start slowly, and contact your child’s pediatrician with additional concerns. 

Listed below are ideas to get you and your children more active!

Activities to do with family:
  • Take a walk with your family
  • Take your dog for a walk
  • Go on a jog with your family
  • Go on a bike ride with your family
Activities to do with friends:
  • Jump rope with your friends
  • Turn on the radio and dance with your friend.
  • Play hopscotch with your friends
  • Have a hula-hoop contest with your friends
  • Play tag with your friends
  • Have a water gun fight with your friends
Activities for rainy days:
  • Visit your local library and pick up children’s books about exercise
  • Visit your local library and pick up instructional DVDs to exercise to at   home or search the Internet for instructional exercise videos.
  • If watching television, perform exercises such as jumping jacks and sit-ups during commercials
  • Consider bargaining—extra TV or video game time for a half hour of exercise
        Activities around the house:
  •        Mow the lawn (for those kids over 12) 
  •        Rake leaves  
  •        Shovel snow  
  •        Vacuum 

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