Goals for a More Active Life


One of the essential parts of a healthy lifestyle is physical activity. With healthy diet, there are a lot of benefits of physical activity such as the prevention of a range of chronic diseases, weight control, muscle-building, fat reduction, developing strong bone, muscle and joint, and decreasing the risk of obesity. However, because of the frequent use of entertainment and electronic media like TV, computers, cellphones and movies, only a third of high school students get the prescribed amount of physical activity.

Let’s Move! promotes more opportunities for kids to be physically active, both inside and outside of school and make more avenues for families to move together.

  • Active Families: A total of 1 hour/60 minutes for children and a half an hour/30 minutes for adults of physical activities.
  • Active Schools: Schools can add more physical activities into the school day, such as additional physical education classes, pre- and post-school programs and making school facilities open for student and family recreation in the later part of the day.
  • Active Communities: Mayors and leaders of the community can promote physical fitness by providing more safe routes for kids to walk and ride to school; by reviving and enhancing parks, playgrounds, and community centers; and by offering fun and affordable programs for sports and fitness.

Let’s Move! also supports the Presidential Active Lifestyle Award (PALA+) challenge, which encourages people to do regular physical activity and healthy diet and giving them rewards for doing it.

For kids and teens (between 6 and 17 years), these are your goals:

  • Physical activity: You need to be active 30 minutes a day, at least 5 days every week, for 6 out of  8 week-period.
  • Healthy eating: Eating healthy foods every week is your goal too. There are eight to choose from, and every week you will set a new goal while keeping your previous goals.

For adults (people aged 18 and older), these are your goals:

  • Physical activity: You need to be active 30 minutes a day, at least 5 days every week, for 6 out of  8 week-period.
  • Healthy eating: Follow the same for kids and teens.

More Fun Ways to Make Outdoor Activities for Kids


Design a nature-friendly backyard

Make your kids part of a birdhouse-building or setting a butterfly garden. Encourage him to observe his creation by setting up an observation station nearby using the three useful things: binoculars, a camera and a journal.

Take a hike

Now, take your kid into another level of adventure. You can help your kid to construct a plan of walking into an extraordinary destination, say for example a waterfall. This time allow him to invite a friend and do a joint venture. This would bring him farther in his journey if he has a good companion.

Make a splash

Challenging him to a water fight is pretty exciting. Don’t think much about how to do this. You can use the traditional way, such as squirt guns and water balloons.  Well, you can be more unconventional by using plastic cups, thick sponges and squirt bottles.

 Tap into his techie side

Capturing the adventure through making movie or a video ignites your kid’s interest. Invite your kid and his friends to go outdoor with a digital video camera to film their own independent movie. Try a video scavenger hunt by giving you kid a list of silly things to hunt down, and take a video every time he finds them, upload the footage and enjoy watching the moment in the end of the day.

Rebecca Cohen has given more ideas in his book, 15 Minutes Outside: 365 Ways to Get Out of the House and Connect with Your Kids:

  • Speed racer –Create an obstacle course in free spaces like at a local park or in your backyard. The obstacle includes climbing over a log, touching a rock, race to the third tree and run back!
  • Stick-athlon – Ask players to collect sticks and make letters, words and create special messages. And to make it tough challenge them to build a tunnel of branches and crawl through after.
  • 100-yard splash – Use the pleasure out of the rain in and take everyone outside for a splash gathering. Try this water game for warm weather.



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