Take Action! Steps to help your child be healthy and active

1. Take Action! Steps to help your child be healthy and active Kathleen Wack Frederick County Public Schools Curriculum Specialist for Elementary Physical Education and Health Kathleen.wack@fcps.org 301-644-5161

2. The Importance of Physical Fitness • Increased self-esteem • Increased learning capacity and academic achievement • Increased ability to handle stress • Build and maintain healthy bones, muscles, and joints • Help control weight • Decreased risk of heart disease & stroke and other health problems “It’s not just an action—it’s a lifestyle”

3. “If exercise could be packed in a pill, it would be the single most widely prescribed and beneficial medicine in the nation.” -Dr. Robert N. Butler World-renowned expert on aging Pulitzer Prize Winning Author Founder of National Institute of Aging and the first department of geriatrics nationwide

4. Finding Balance • Calories In=Calories Out • Strategies: http://www.cdc.gov/CDCtv/FindingBalance

5. Recommendations for kids & teens • 60 minutes or more of physical activity daily. • Aerobic: moderate- or vigorous-intensity • should include vigorous-intensity physical activity at least 3 days a week. • Muscle-strengthening: at least 3 days of the week. • Bone-strengthening: at least 3 days of the week. • Age-appropriate • Enjoyable • Variety

6. Family Fitness Ideas

7. FAMILY ADVENTURES

8. FAMILY ADVENTURES • See the sights of your community! • Try hiking, fishing, canoeing, and berry-picking • Discover public parks • Visit the zoo • Explore outdoor tourist attractions • Utilize the Parks & Recreation Dept. offerings • Use a compass to map out a walking course

9. FITNESS VACATIONS

10. FITNESS VACATIONS Plan an active get-away! • Swim at the beach • Bike at a scenic trail • Hike or camp in the mountains • Raft down a river • Take a walking tour of a city • Explore state & national parks • Ski, snowboard, or cross country ski

11. GIFTS OF FITNESS

12. GIFTS OF FITNESS • Reward kids with physical activity gifts (go ice skating, go to the park) • Buy toys that make kids move, like a basketball or bicycle • Buy clothes that help you be active: swimsuits, athletic shoes, etc. • Enroll in a local gym or fitness center where you can work out as a family

13. COMMUNITY SERVICE

14. COMMUNITY SERVICE • Volunteer as a family • Litter patrol • Help shut-ins do chores like raking yards, shoveling snow • Team up to clean up your favorite park or hiking trail • Enter a Fun Run or walk-a-thon for a good cause

15. IN THE NEIGHBORHOOD

16. IN THE NEIGHBORHOOD • Encourage or organize neighborhood outdoor games • Set up a neighborhood exchange for equipment like rollerblades, balls, bats, bikes, frisbees, etc. • Go to the playground • Teach kids traditional playground games or games that you grew up playing • Organize “walking school buses”

17. AT HOME

18. AT HOME • Create a morning warm-up routine of 10 minutes of activity to jump start the day (better than caffeine!) • Do gardening, yard work, chores together • Start a neighborhood walking group • Play catch with your kids! • Invite friends over for line dancing • Throw a multicultural dance party • Teach kids your favorite game from each generation in your family

19. IN THE KITCHEN

20. IN THE KITCHEN • Pack your own nutritious snacks, drinks, and meals for outings (it’s cheaper too!) • Keep fresh fruits and vegetables washed, cut-up, chilled, and readily available for snacking • Take the whole family grocery shopping so that everyone can plan healthy meals together and learn to read nutrition labels • Have a tasting party to introduce your family to new or exotic fruits and vegetables • Dig and plant a garden where you grow your own healthy food

21. DO IT TOGETHER!

22. DO IT TOGETHER! • Walk or bike to school • Take an after-dinner walk • Dance to music • Take the family pet for a walk • Ride bikes • Play music while you do chores • Act out a story as you read it

23. HOMEMADE PLAY EQUIPMENT

24. HOMEMADE FITNESS EQUIPMENT Make your own play equipment! • Balloon Volleyball • Noodle Golf • Pantyhose Tennis • Milk Jug Scoops • Broom Hockey • Paper Plate Ice Skates • Sock Ball

25. Worried about your child’s weight? • Discuss the importance of healthy diet and lifestyle choices with your child-Do not put your child on a diet! • Encourage physical activity and limit screen time • Allow sweets in moderation • Give healthy alternatives • Do not use food as leverage • Encourage your child to make good choices • Sit down and eat together • Be a role model • Have regular meal and snack times • Talk to your pediatrician

26. Source: http://teamnutrition.usda.gov/Resources/mpk_poster2.pdf

27. Making Physical Activity a Priority • Make it a “family affair” • Set a goal • Find the right fit • Develop a strategy • Schedule it • Give feedback and praise • Reward and recognize change

28. Other Resources • YMCA Healthy Family Home Blog & Newsletter http://www.ymca.net/healthyfamilyhome/welcome.html • Nourish Interactivehttp://www.nourishinteractive.com/parents_area/overview • My Pyramidhttp://www.mypyramid.gov/ • Small Step for Kidshttp://www.smallstep.gov/kids/flash/index.html • BAM! (Body and Mind)http://www.bam.gov/index.html • BAM! Activity Cards http://www.bam.gov/sub_physicalactivity/physicalactivity_activitycards.html

29. Source: • National Association for Sport and Physical Education (2008). 101 Tips for Family Fitness Fun. NASPE Publishing Company: Reston, VA.