April is Move More Month and April 20th to April 24th is Every Kid Healthy Week. The motto is whatever gets you up and moving – for better physical and mental health. Adults need 150 minutes of moderate-intensity aerobic activity per week and 2 days of muscle-strengthening activity. Children need 60 minutes of aerobic exercise at least 3 days a week, 60 minutes of muscle strengthening at least 3 days a week, and at least 3 days of bone-strengthening activity a week. Check out this CDC list for some ideas of types of activities for children.
Throughout April, find movement breaks, workouts, podcasts, streaming events, tips and other activities at heart.org or create your own routine with the following activity ideas:
Aerobic moderate – intensity activities:
- Go for a brisk walk – 30 to 60 minutes
- Go for a bike ride – 30 to 60 minutes
- Household chores like vacuuming and doing laundry – 30 minutes
- Playing an active video game with the kids like dancing or boxing – 30 minutes
- Playing tennis, squash, or other racquet sports with your family – 30 to 60 minutes
- Wheelchair walking – 30 minutes
- Jumping jacks
- Jumping ropes
Muscle – strengthening activity:
- Lifting weights
- Pilates
- Resistance exercises with elastic bands
- Yoga
- Pushups
- Squats or chair position
- Wall sits
And to keep the kids engaged here is a list of activities that might interest the whole family:
- Run in place for 30 seconds
- Dance party for 1 minute
- Do the hokey pokey
- Frog jumps
- Leg lifts
- High knees for 30 seconds
- Read standing up
- Wall sit while reading
- Practice math problems, do a jumping jack every time the answer is an even number
And don’t forget walking or biking to school is a great way to incorporate physical activity in your and your children’s day. And while you’re at it, download the NJ Walking School Bus app, gather some neighbors and join the GMTMA Step into Spring campaign to measure your progress in miles and CO2 saved and get entered to win great prizes. More details at gmtma.org.
You can find ideas for short activities to incorporate throughout the day here.
You can use this link to create your own plan
You can find more ideas for short activities for you or for you and your children here.
For more information on Every Kid Healthy Week, click here Every Kid Healthy Week – Action for Healthy Kids
Sources:
https://nationaltoday.com/move-more-month/
https://www.heart.org/en/healthy-living/fitness/fitness-basics/move-more-together