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Exercise/Physical Activity

Physical activity is fun!  It can also improve overall health and well-being, decrease stress, increase mental alertness and learning, and help prevent obesity and other chronic diseases such as heart disease, diabetes, and high blood pressure.  
Physical activity is important for the health and well-being of people of any age!

Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day.  For children's exercise ideas, please see below.

Adults need at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and  muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

10 minutes at a time is fine:  150 minutes each week may sound like a lot of time, but you don't have to do it all at once... you can break it up into smaller chunks of time during the day. 

Older Adults: As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent many of the health problems that seem to come with age, such as falling. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.

Photo from the CDC

Moderate exercise is safe for most people, but it's a good idea to talk to a doctor before starting an exercise routine.  If you answer "yes" to any of these questions, it is important to talk with your doctor before starting an exercise program. He or she may recommend a supervised or restricted program.
  • Do you have heart trouble?
  • Do you have pains in your heart or chest?
  • Do you have high blood pressure?
  • Do you ever feel faint or have dizzy spells?
  • Do you have arthritis or other bone or joint problems that could limit your physical activities?
  • Do you have diabetes
  • Do you have two or more risk factors for heart disease? Risk factors include high cholesterol, high blood pressure, smoking, diabetes, and a family history of early coronary artery disease.
  • Are you age 65 or older and not used to exercise?

Some Physical Activity Tips
  • Try walking - it costs nothing to get started and it's easy and safe
  • Use the stairs instead of the elevator whenever you can
  • Walk with a friend on your lunch break
  • Play outside with your family and plan family outings that include physical activity 
  • Dance to your favorite music
  • Walk the dog 
  • Park father away at the shopping mall
  • Take fitness classes and enjoy exercise in a group
  • Try something you may not have tried before - such as yoga or zumba


Ideas for Doing Physical Activity with your Children: dancing to music, walking, marching, hopping, stretching, wiggling, pretending to be different animals, yoga, jumping in place, jumping jacks, exercising to workout videos, taking the dog for a walk, doing chores to music, jumping rope, leg squats, planting and caring for a garden

~Some Tips: exercise with your children; give children plenty of praise and positive feedback; get the whole family involved; invite your children’s friends to exercise with your children; limit screen time (TV, computers, video games, etc.); establish a regular routine

See our School Wellness page for fun exercise videos and resources for kids and families.
 
Classroom Resources to Help Implement Physical Activity During the School Day:



 

Physical Activity: Introduction (from the CDC)


Physical Activity: Getting Started (from the CDC)


What Counts as Aerobic Activity? (from the CDC)


Older Adults and Exercise





Regular exercise can also improve your brain's function:

Exercise and the Brain


Start your week off with exercise.... try a "Monday Mile!" 

http://www.abeforfitness.com/
Physical Activity Videos for the Home and Office 


      
       Other Physical Activity Resources:


  • "Instant Recess" Videos for Kids and Adults:

o   Reggae Instant Recess Break (12:20): https://www.youtube.com/watch?v=7s8MO2qvWGo

o   Hip Hop Instant Recess Break (11:04): https://www.youtube.com/watch?v=pPp4DrKSgHM

o   Zenergy Instant Recess Break (12:90): https://www.youtube.com/watch?v=9k44fS83_s4

o   Instant Recess – 5 minute break (5:44): https://www.youtube.com/watch?v=tMuZ0_-Y7n4

o   Instant Recess Soccer (10:35): https://www.youtube.com/watch?v=mO1GJlOQg6E

o   Instant Recess - Luiseno Indians - Generations Move! (10:43): https://www.youtube.com/watch?v=8u-3EuOzi3k

o   Simple Gifts Instant Recess (15:53): https://www.youtube.com/watch?v=lUkWI0VkTW8

o   Football Instant Recess Break (12:47): https://www.youtube.com/watch?v=WxLCgA0qL9U

o   New Orleans Style - Instant Recess 10-Minute Physical Activity Break (11:03): https://www.youtube.com/watch?v=mvEGthG83-k

o   Instant Recess R1 (9:43): https://www.youtube.com/watch?v=CHiwiTZtl7Q

o   Exercise Your Faith: Instant Recess for Adults (12:03): https://www.youtube.com/watch?v=M39LSwqpiVU

o   Boxing Instant Recess Break (12:56): https://www.youtube.com/watch?v=OR2aYoLhe1A

o   Gospel Instant Recess Break (12:33): https://www.youtube.com/watch?v=hiVLMl2N3nY

o   Ready, Set, Let's Move! Chinese Zodiac Lift Off Video (11:18): https://www.youtube.com/watch?v=0YFzliY-siU

o   Instant Recess! Get Moving! (4:26): https://www.youtube.com/watch?v=FvU1xt62Ff0

o   Instant Recess, Brought to You by Tempe Campus Recreation (4:21): https://www.youtube.com/watch?v=b0k3zk8b-YU

o    KP Dance Instant Recess (4:51): https://www.youtube.com/watch?v=1x_297tqtd4

o   10 Minute Dance Party – Ilyse Baker (10:58): https://www.youtube.com/watch?v=USjpgD07w78

o   Let's Move! WINCART's Pacific Islander 10-minute activity break (11:54): https://www.youtube.com/watch?v=UC2h72XnhuE

o   Yoga Treats: For Good Mornings & Great Breaks (7:32): https://www.youtube.com/watch?v=eHg-L7HQZig

o   Zumba Dance Workout for Beginners (3:37): https://www.youtube.com/watch?v=31TT2oiYRO4

o   FriarFit (baseball themed) (11:15): http://www.youtube.com/watch?v=aEvF3brYvb4&index=12&list=PL184EA38781F1941D

o   Moving with Tradition – Instant Recess (13:00): http://www.youtube.com/watch?v=7wp2aGliB1E&list=PL184EA38781F1941D


























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Unknown user,
Jan 6, 2014, 12:09 PM
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Unknown user,
Jan 6, 2014, 12:10 PM
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Unknown user,
Jan 6, 2014, 12:09 PM