Fitness

Children

Ages 3 - 5 yrs

• 3 hours of physical activity daily (inclusive of light, moderate and vigorous intensity)

  • Active play and structured movement

Ages 6 - 17 yrs

• 60 mins of moderate to vigorous physical activity daily

  • Allow play with toys that encourage activity like bikes, scooters, jump rope

  • Encourage sports or active recreational activities

  • Vigorous intensity should be at least 3 days/week

  • Include weight-bearing activities 3 days/week

• Limit screen time to encourage play/physical activity

Adults

• 150 minutes per week of moderate-intensity aerobic activity

  or

• 75 minutes per week of vigorous aerobic activity

  or

• a combination of both moderate and vigorous intensity aerobic activity

  and

• moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week

Examples of Moderate Intensity Aerobic Activities

• Dancing

• Tennis

• Brisk Walking

• Water Aerobics

Examples of Vigorous Intensity Aerobic Activities

• Running

• Swimming Laps

• Jump Rope

• Tennis

Benefits of Exercise

• Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer, and some complications of pregnancy

• Better sleep, including improvements in insomnia and obstructive sleep apnea

• Improved cognition, including memory, attention and processing speed

• Less weight gain, obesity and related chronic health conditions

• Better bone health and balance, with less risk of injury from falls

• Fewer symptoms of depression and anxiety

• Better quality of life and sense of overall well-being

Source: American Heart Association

Healthy Spring Snack

Fruit Flowers

Ingredients: Fruits of your choice, pretzel sticks, yogurt, whole grain crackers (circle shaped)

Apply yogurt to cracker and then organize fruit on cracker in the shape of a flower. Use pretzel sticks to organize fruit for stem of the flower