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Introduction
Getting Ready
Making Smart Choices
Make it Quick and Easy
Play Hard Your Way
Tools to Help You
Kep Score
Eat Smart. Play Hard. Kids

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MyPyramid

Make Family Time an Active Time

The benefits of physical activity include:

  • Increases fitness levels and keeps the heart and lungs healthy.

  • Builds and maintains healthy bones.

  • Helps control weight to decrease the risk of many diseases.

  • Boosts energy and promotes sound sleep.

  • Helps you feel good about yourself and happier in general.

Family jumping rope
 

How Much Physical Activity Do You Need?

  • Adults need at least 30 minutes of physical activity, above usual activity, most days.

  • About 60 minutes a day may be needed to prevent weight gain.

  • Kids need at least 60 minutes of physical activity on most, preferably every day of the week.

Make it Easy and Fun to be Active

  • Schedule activities all family members can enjoy 2-3 times a month such as family bike rides and hikes. Let children plan a physical activity like going bowling or to the skating rink.

  • Play with the kids - tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.

  • Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.

  • Walk, skate, or cycle more, and drive less.

  • Take the whole family on a tour of a local museum, zoo or historic site.

At Home

  • Push the baby in a stroller on a walk around the neighborhood.

  • Walk up and down the soccer or softball field sidelines while watching the kids play.

  • Walk the dog - don’t just watch the dog walk.

  • Cleaning the house or washing the car.*

  • Involve the whole family in household chores, cleaning, vacuuming, and yard work.

  • Do stretches, exercises, or pedal a stationary bike when watching television. Use exercise videos or DVDs or follow along with an exercise program on TV.

  • Plant and care for a vegetable or flower garden.

  • Reduce screen time with TV, computers and video games and increase active time.

At Work

  • Get off the bus or subway one stop early and walk the rest of the way.

  • Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.

  • Take part in an exercise program at work or a nearby gym.

  • Take the stairs when possible instead of the elevator.

  • Join the office softball or bowling team.

 

At Play

  • Walk, jog, roller-blade, or cycle.

  • Swim or do water aerobics.

  • Play basketball, softball, or soccer.

  • Take a class in dance, yoga, martial arts or kick-boxing.

  • Golf (pull cart or carry clubs).

  • Canoe, row, or kayak.

  • Play racket ball, tennis, or squash.

  • Take a nature walk or hike.

* These activities are not necessarily at the moderate intensity level of physical activity.

Man and child walking in the park

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