Get Moving in May and Every Day!

 

Get Moving in May and Every Day!

Written by Jennifer Korneski (Somerset County 4-H & Healthy Living Coordinator)

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If you ask my children what is their favorite class in school, they would both say physical education, aka “gym class”. It is not surprising, many children enjoy running around, jumping and playing games but like many children, they also enjoy screen time. At home, I often find them being sedentary, unless I encourage them to go out and play.

I encourage adults to get up and move throughout the day too. Sitting at a desk for long periods of time takes a toll on our back and neck. Physical activity does not have to be formal exercises or an organized sport. It is anything that gets our bodies moving.

According to the Physical Activity Guidelines for Americans, being physically active is one of the most important actions that people of all ages can take to improve their health. Research shows the health benefits of regular physical activity can improve overall health and wellness, muscle and bone strength, mood, and quality of sleep. It also helps reduce risk of chronic diseases like type 2 diabetes, heart disease, osteoporosis, and many types of cancer.

Unfortunately, today about half of all American adults have one or more chronic diseases that are preventable and positively influenced by regular physical activity. Yet nearly 80 percent of adults are not meeting the key guidelines for both aerobic and muscle-strengthening activity. Only about half meet the guidelines for aerobic physical activity.

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Data from the 2016 National Survey of Children’s Health report less than one-quarter of children 6 to 17 years of age participated in 60 minutes of physical activity every day. Not getting enough physical activity and spending too much time on sedentary activities such as watching television or other screen devices can lead to weight gain and overall fatigue.

The recently updated Physical Activity Guidelines for Americans, 2nd edition recommends:

  • Preschool-aged children (ages 3 through 5 years) should be physically active throughout the day to enhance growth and development.

  • Children and adolescents ages 6 to 17 years should get 60 minutes or more of moderate-to-vigorous physical activity daily. This should include both aerobic activity that gets the heart pumping (like running or jumping) and activities that strengthen the bones and muscles. This doesn’t have to be 60 straight minutes of activity it can be broken up throughout the day.

  • Adults should move more and sit less throughout the day. Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate intensity aerobic activity a week. Additional health benefits are gained by engaging in physical activity beyond the minimum recommendation. Adults should also do muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups on two or more days a week.

Consult your physician if you have questions or for guidelines for your personal activity recommendations due to existing health conditions.

Physical activity is also a great way for families to spend time together. Our family enjoys walking our dog, and bike riding together. My kids enjoy shooting hoops in the driveway, jumping on the trampoline, and doing obstacle courses in the yard! Encouragement from family and friends is a great motivator to get active and stay active.

Here are few more ideas to get more active personally, with your family, or within your community:

  • Try an exercise class like Zumba, Jazzercise or Pound. There are virtual options!

  • Take a walk or even start a walking group in your neighborhood

  • Go to a local park and enjoy a family hike

  • Get some fun family games for the yard like cornhole, horseshoes, or volleyball

  • Make a chalk obstacle course in the driveway or patio for your children

  • Jump rope

  • Bike ride

  • Swim

  • Dance

  • Organize a kickball game

  • Take a yoga class

  • Time how long you can hold a plank

Make it a priority this month to spend less time connected to devices and more time on the move!

SOURCES

 
Somerset County 4-H