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.



Dining Together For Health

Recently independent studies have shown that children enjoy to sit down at the supper table and have a meal with their parents. Also, they tend to eat a well-balanced, nutritious meal when they have a family meal. A number of health care professionals theorize that having dinner as a family is a crucial piece of the childhood obesity prevention puzzle. However with the frantic lives people seem to lead these days, getting the family all together in the same place at the same time can be a insurmountable chore. Between work schedules, after-school activities, errands, and the like, it seems there are not enough hours in the day.   But with a few simple ideas and some thought, meal time can be an enjoyable and treasured family time.
Assign no less than one night per week to have a sit-down dinner with your family.  Sunday nights are generally a good choice for this event because you have more time to relax and the weekend tasks have been completed. Next, the parents should design unique things to spruce up the family dinner.
Tell a Ridiculous Story About Dogs Night. Suggest it a few of days ahead of time, so everyone will have time to think. A couple of ground rules: Everyone gets to present their story uninterrupted. And each person thanks the person who was before him or her.
Pretend We’re at a Restaurant Night. Talk quietly, and eat in a sophisticated manner and act polite.
Tell Something Good About Carrots Night. You don’t have to eat it, you just have to research it and tell the rest of the family something good about it.
Make Believe We’re on an Island Where There’s Nothing to Eat but Vegetables Night. Be sure to take requests.
Incorporate your children in the meal planning and preparation.  This gives them a strong sense of value and the foundation for a lifetime of healthy meal planning and preparation.
Avoid outside interruptions. Make sure the television is off, and make it a rule that all phone calls go to voice mail or the answering machine during the meal.  Use this time to visit with one another and appreciate one anther’s presence.  This is a great time to reestablish and discover what events happened this week.  Take your time eating, and teach your children how to do the same in the process.  Slowly eating is a healthy habit.  Don’t jump up and start clearing dishes and putting things away until all are finished eating and talking.
Doing your meals this way at least once a week should provide a substantial foundation for healthy diet and healthy living for you and your family.

About the Author

Derrel Allen is a father of five, information technology adviser and professional entertainer. Read more about search engine marketing at his website http://www.omagic.com/magicianindallas.htm