NATIONAL RECOMMENDATIONS
Activity
Children ages 6-17 should engage in at least 1 hour of physical
activity each day.
Adults ages 18-64 should be physically active at least 30 minutes
each day.
Water
Children need 6-8 eight-ounce glasses (1.5-2 liters)
of water each day.
Women need about 9 eight-ounce glasses (2.2 liters)
of water each day.
Men need about 13 eight-ounce glasses (3 liters)
of water each day.
Source: Mayo Clinic. 12 Oct. 2011. <http://www.mayoclinic.com/health/water/NU00283/>.
* To accomplish your water intake goals remember that many fruits and
vegetables are packed with water. Also try to decrease your sugar-sweetened
beverage intake to make your goal!
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Captain Cardio’s
Favorite
Family Activities
Let’s Move!

Child chooses an object or
animal to pretend to be
Hot Lava


Child then moves around
acting like that object or
animal.
Adult should copy child
and take turns also
choosing what to act as.


Child and adult dances
around, walks, or moves
along the beats of the
music.
When the music stops,
everyone needs to stop in
the position that they are
in until a new song starts.

Child or adult acts out
something they choose
without any sound, only
by moving around.
The other person must
guess what the actor is
trying to be.
MODIFY IT!
See who can get through
the fastest. The child can
make a course for the
adult and vice –versa.
Musical Movements


Place pillows, paper, or
something that you can
step on around the house
or yard.
Now try to move around
without touching the
ground!
(ex. vacuum cleaner, monkey,
blender, etc)

Silent Charades

Place a ball or stuffed
animal between your legs.
Run as fast as you can to
the finish line without
dropping the ball or
stuffed animal.
MODIFY IT!
Repeat between ankles, or
elbows. Be creative with
the whole family with
where to put ball/animal
and take turns!


Work together as a team
to see how many healthy
items you can find in 10
minutes.
Discuss what you chose
after and why it’s
healthy.
MODIFY IT!
Have the hunt in different
places: inside the house,
at the park, etc.
Movement I Spy
Ball Hobble

Captain Cardio’s Healthy
Scavenger Hunt



The adult says, “I spy (fill in
the blank)”
The child guesses objects
and has to act out the
object that they guess each
time. For example, if the
child guesses a clock, they
have to move around like a
clock until they make a new
guess.
When the child guesses
right, they get to be the “I
Spy” person.
Tips for a job well done!



Whoever does the best
does the other
person’s chore.
Whoever does the best
gets to choose the
healthy meal for the
day.
Whoever does the best
gets to be the fitness
trainer for the day
(chooses activities).