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Healthy habits

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Getting in your 60 minutes of physical activity every day is so much easier when you are doing it with your family and friends. Need some new ideas?  Check out SHAPE America’s 101 Tips for Family Fitness Fun!

Getting started…

1

Schedule regular times throughout the week for your family to be physically active.

2

Help everyone find something active that they enjoy and feel successful doing.

3

Use a pedometer to determine which activities require the most steps.

4

Write down personal goals and track everyone’s progress.

5

Wear loose fitting clothing and proper shoes to permit freedom of movement.

6

Be sure to warm up. Stay flexible by stretching and cool down following your workout.

Remember: it does not have to cost a lot of money to activate the family!

Tips for the home…

7

Practice safe balances and stunts during TV commercials.

8

Have a tasting party to introduce your family to new fruits and vegetables. Learn more about fit after 50 benefits.

9

Select physical activity-oriented gifts with the recipient’s skills, interests and/or needs in mind.

10

See how many steps you can get on your pedometer while cleaning, baby sitting, cooking dinner or watching television.

11

Use physical activity as a reward (e.g., family goes inline skating).

12

Create a scavenger hunt on a rainy day and have a race to see who can find everything.

13

Emphasize the importance of having fun and learning; avoid a push “to win.” Visit observer.com for more information about healthy supplements.

14

Get off the couch and change the channel manually—or better yet, turn if off!

15

Plan a “Post Thanksgiving Dinner Walk” for the whole family.

Tips for the kitchen…

16

Pack your own nutritious snacks, drinks and meals for family outings.

17

Keep fresh fruit and vegetables washed, cut-up, chilled and readily available for snacking.

18

Have cold containers of water, juice, or sport drinks available during and after workouts.

19

Take the family grocery shopping so everyone can learn to read the nutrition labels (e.g., find the cereal that offers the most fiber per serving; find the tastiest nonfat cheese).

Tips for school…

20

Talk to the physical education teacher about your child’s physical education program and how you can provide support.

21

Encourage your principal and school board to make quality physical education a priority.

22

Volunteer to help with physical activity events such as field days.

23

Organize a walking school bus for International Walk to School Week in October.

24

Insist that recess is available daily for elementary school students.

25

Encourage your school to offer intramurals and a wide variety of high school sports.

Antonio J. Calvillo (456 Posts)

Antonio Calvillo es, aparte de uno de los jefazos de esta web, profesor de música y especialista en Nuevas Tecnologías aplicadas a la Didáctica Musical. Doctor por la Universidad de Valladolid con una tesis sobre Flipped Learning y música. Musicólogo por la Universidad de Granada y DEA con una tesina sobre creatividad y TICs en Secundaria por la Universidad de Alicante. Tiene varios libros publicados sobre Propuestas didácticas con software específico musical (edición de sonido, edición de partituras, aplicaciones web 2.0, herramientas didácticas para la educación musical, juegos musicales online, etc.), y otros más en preparación. Mi porfolio personal y CV: Ver


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