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an active style of life for you and your family.
Physical activity can make the connection.
It’s worth it.
activity builds a great foundation for a healthy life. It’s a win/win
event for you and your child. Physical activity can:
Increase self-esteem and capacity for learning.
kids handle stress.
Build and maintain healthy bones, muscles
Create family traditions and lasting memories.
together is time that’s treasured. Try:
See the sights of
your community. Try hiking, fishing, canoeing, and berry-picking.
Discover the public parks. Visit the zoo. Explore outdoor tourist
Family Fitness Vacations
active get-away. Swim at the beach or bike on a scenic trail. Hike or
camp in the mountains. Explore state and national parks. Raft down a
river. Take a walking tour of a city.
The Gift of Physical Activity
present that encourages activity. Outfit that special someone with a
swimsuit or pair of athletic shoes. Select toys that make you move, such
as a basketball or bicycle.
one with fun.
Winter: Go sledding or build a snowman.
Spring: Play whiffle ball or fly a kite.
Summer: Run through the sprinkler or jump rope.
Fall: Play Frisbee golf or hike through a pumpkin patch.
Community Service Benefit others
while benefiting yourself—volunteer as a family. Do litter patrol on a
nearby road, help neighbors rake their yard or team up to clean up a
Find the right
Organized activities, such as lessons, clubs and teams, can be a
positive experience if they match your child’s interests and
personality. Before signing up, check out the program and answer the
following questions. A majority of “yes” answers suggests enjoyment for
my child’s skill level and size match the rest of the group?
the challenges and expectations appropriate for my child?
all children given meaningful opportunities to learn skills and
there a focus on development of fair play, teamwork, sportsmanship,
and having fun?
the activity leader provide encouragement and positive feedback?
all children treated with respect?
It’s not just an
action, it’s a lifestyle.
Walk and Talk Instead of sitting at
the table to do homework, take a walk with your child while practicing
spelling words, multiplication tables or geography facts.
responsibility and home maintenance skills by having your children help
vacuum, scrub floors, mow the lawn, walk the dog, wash the car and more.
Indoor Fun Designate a space where
kids can roll, climb, jump, dance and tumble. Garages — without cars —
can become an activity zone on rainy or snowy days.
Traveling Locker Room
Stash a box in
the family car that holds balls, baseball gloves, a jump rope, Frisbee,
kite, etc. You’ll always be ready for fun.
Kids just need to play. And so do you.
ideas to foster strong kids and families:
Explore the wonderful tips!
http://www.fitness.gov Is the health, physical activity, fitness and sports information
Website of the President's Council on Physical Fitness and Sports. You
can find out about the Council and its work, view our publications, and
link to the resources of other government agencies as well as to health
and fitness organizations.
Links to nutrition and physical activity, diabetes, blood pressure, and
Department of Health and Human Services
Centers for Disease Control and Prevention
Resources To Encourage a Lifetime
Kaiser Permanente Northwest has developed a series of excellent healthy living
products. They are the Cultivating Health™
Weight Management Kit, the
Freedom from Tobacco Kit, the
Managing Stress Kit, the
Cultivating Health™ Everyday
Fitness Kit, and the Cultivating
Health™ Childbirth Refresher Kit. They are filled with practical, helpful
You can order many excellent products directly
Permanente. Call the Health Education Services at 503-286-6816. They can be
charged and be shipped directly to you for a 15% mailing charge.
10 Keys To Prolonging Vitality, by William Evens, Ph.D. and
Irwin H. Rosenberg, M.D., (1991), A Fireside Book Published by Simon &
365 Activities for Fitness,
Food and Fun for the Whole Family,
Ideas to help your family get fit, avoid boredom, and have fun, Julia Sweet,
(2001), McGraw-Hill/Contemporary Books
Activities you Can Do With Your Child, by Steve & Ruth Bennett. Plus
50 all-new bonus activities! (2002), by Adams Media Corporation. An AMAZING
collection of things to do with your child! Lots of FUN!
I Know I Should Exercise,
But…” Seven steps to remove your “but” from activity planning. (1998), Joe
Sweeney, Pacific Valley Press
by Robert Sweetgall & Robert Neeves, (2002), Creative Walking, Inc.,
1-800-762-9255; Walk The Four Seasons- Walking and
Cross-Training Logbook, (1992),
www.goyaasma.com :"Get Off Your Ass And Start Moving Around!"
Robert's It's Your Move book is chocked full of motivating and
enjoyable ways to be active for a lifetime. His web site is good fun too!
Sports Nutrition Guidebook
– Eating to Fuel Your Active Lifestyle,
(1997), by Nancy Clark, M.S., R.D., Human Kinetics Press
by Bob Anderson, (2010), Shelter Publications, Inc. Tips for everyday
fitness and most sports. Clear illustrations are easy to follow.
Easy Does It Yoga,
gentle yoga for those challenged by age, chronic health problems, injury, or
inactivity. Alice Christensen, (1999), American Yoga Association
Yoga For Wimps: Poses for the
Flexibly Impaired, by Miriam Austin, (2000), Sterling
has hundreds of videos and DVD options from physical limitations to
aerobics, strength, and flexibility. Free catalog. 1-800-433-6769;
A guide from the National Institute on Aging. This exercise video addresses
strength, flexibility, and balance for beginners or those over 50. Includes
an 80-page booklet, which is available separately free upon request.
Contact: NIAIC, Dept. W, P.O. Box 8057, Gaithersburg, MD 20898-8057,
1-800-222-2225 Also, search for the Go4Life DVD. It's free!
National Center for Physical
Activity and Disability,
Phone them to describe your
needs and personalized resources can be sent to you. Web site has
information on adapting physical activity to the needs of people with
disabilities, support groups, and more. 1-800-900-8086,
www.ncpad.org See the Exercise with
Health Challenges section of this web site.