Nutrition News
A Community Nutrition Programs Newsletter
Volume 11, No. 5
De’Shoin Friendship
MPA, CFPP
Anne Kean, MS
Sandra May
MS, RD
Courtney Pitts, MS
Beth Reames
PhD, RD
Heli Roy
PhD, RD
Diane Sasser, PhD
Martha Weston, BS
Parenting Tips for Healthy Children, Families
Getting Your Family Physically Active
Physical activity is an important part
of being healthy. To promote physical
activity for all individuals, May has been
declared National Physical Fitness and
Sports Month. Taking part in physical
activities together can help your family
become healthier, happier and more
unified.
The Importance of
Being Physically Active
Being physically active is important because
it can help prevent heart disease, high blood
pressure, diabetes and obesity and it can help
manage anxiety and depression. Physical activity also helps improve your quality of life and
can make everyday activities easier and more
enjoyable.
As a family, being physically active can create
an environment that is beneficial to all family
members. It can help foster a good relationship
between parents and children, and everyone
benefits from encouragement and motivation
from other family members. In addition, as a
parent, being a good role model who is physically active shows your children you value the
importance of good health.
Physical Activity Guidelines
The Physical Activity Guidelines for Americans,
released by the U.S. Department of Health
and Human Services, recommends children
and adolescents ages 6-17 years old be
physically active 60 minutes every day. Aerobic
activity, muscle-strengthening activity and bonestrengthening activity should be included.
For adults ages 18-64, the guidelines recommend at least 150 minutes of moderate aerobic
activity (or 75 minutes of vigorous aerobic
activity) every week. It also is recommended
that adults do muscle-strengthening exercises
at least twice a week.
Aerobic activity is any activity that is
rhythmic in nature, uses large muscles and gets
the heart pumping faster – riding a bicycle, for
example. Muscle-strengthening activities such
as climbing a tree or doing pushups overload
the muscles by putting more work on the muscles than they are used to. Bone-strengthening
activities promote bone growth by producing
a force on the bones, usually by some sort of
impact such as jumping or hopping.
Ways To Be Active
Even though the physical activity guidelines differ for
adults and children, there are many ways to be active as
a family that will fulfill the guidelines for both children
and adults. What you do often can fulfill more than one
type of recommended activity. For example, running is
both aerobic and bone-strengthening.
Choosing activities that are less formal tend to
work well. Instead of joining a fitness club, consider the
resources you already have around you. Make it a habit
to go on a walk after dinner as a family.You could even
take your pets on a walk around the neighborhood.
Get physically active by doing chores. Moving around to
vacuum, dust, sweep and clean the bathroom are great
ways to be active. On the weekends have your children
help in the yard. While you mow the lawn, have children
help rake leaves or work in the garden. Go on a family
bike ride or find a hiking trail at a park to try out. Also,
find a park that has canoes or another activity your
family may not have tried before.
Visit our website: www.LSUAgCenter.com
May 2012
Louisiana State University Agricultural Center
William R. Richardson, Chancellor
Louisiana Agricultural Experiment Station
John S. Russin, Vice Chancellor and Director
Louisiana Cooperative Extension Service
Paul D. Coreil,Vice Chancellor and Director
The LSU AgCenter is a statewide campus of the LSU
System and provides equal opportunities in programs and
employment
Getting involved in sports is another way to be active
as a family. Shoot basketball with your children, organize
a family kickball game or play any sport your child may
be interested in. Jump rope with your children – and
maybe even teach them to double-dutch. If you have
skates or roller blades, skate around the neighborhood.
Other ideas to get the family active include turning
inactive habits into moving activities. When watching
television, have your family jog in place during commercial breaks. If your family plays video games, choose
games that get the family moving, such as dance or
sports games. Better yet, instead of watching television
or playing video games, have a dance party. Turn on the
music and see who can come up with the best dance
moves.
No matter what activities your family chooses, the
keys are to participate in a variety of activities that all
members of your family enjoy and to keep it fun.
This material was partially funded by USDA’s
Food Stamp program. The Food Stamp program
provides nutrition assistance to people with
low income.
To find out more, contact your parish agent.