by Ricki McWilliams | Apr 14, 2015
Spring has Sprung
Still trying to get past those winter blues? Get outside, enjoy the Spring weather, and do something active! Regardless of age or fitness level it is important to incorporate physical activity into your daily routine.
Some people might say they cannot be active due to lack of time however, fitting in physical activity can be simple and easy. As little as 10 minutes of activity at a time can provide healthful benefits. Being physically active can limit conditions such as heart disease, type 2 diabetes, high blood pressure, high blood cholesterol, and risk of stroke (Physical Activity, 2015). There are many types of physical activity; aerobic, muscle strengthening, bone strengthening, and balance and stretching.
To make exercise easy, fun and beneficial just mix and match:
- take a 10 minute walk at lunch time
- walk the dog
- garden
- lift weights
- join an exercise group
- practice yoga
- jump rope
- swim
Make being active a family affair. Strengthen family bonds and improve quality of life through a variety of outdoor activities that provide exercise and entertainment. Outdoor family fun activities include but are not limited to: walking, hiking, swimming, running, bicycling, kayaking, canoeing, and tree climbing. The body is able to convert sunshine into vitamins and when physically active the body releases good endorphins improving mood/outlook. Good for the mind and body, outdoor activities can also increase awareness of the environment, as well as, be easy on the budget.
Click here for more tips on how to increase physical activity at home, work and play. Make being active a part of your daily routine.
Still feeling like there are barriers keeping you from being active? Read more here on overcoming common barriers to physical activity.
Resource:
Physical Activity. (2015). http://www.choosemyplate.gov/physical-activity/why.html
by Angela Hinkle | Jun 27, 2014
“School’s out!” Time to head outdoors to play.
In their Physical Activity Guidelines, the Department of Health and Human Services, http://www.health.gov, recommends at least one hour of moderate to vigorous physical activity every day for overall better health. No worries, though. You don’t have to do it all at once and what you and your family choose to do should be fun and keep your interest.
Here are a few reminders when staying physical:
- Water, water, and more water – make sure you replenish your fluids. Try drinking your water with ice, fruit, bendable straws, or from bottles with funky-colored sleeves to keep it interesting. Keep plenty of fruits and veggies on hand for snacks to stay hydrated as well.
- Apply, apply, and apply – sunscreen, that is. Set up a sunscreen station so everyone knows where to find the various bottles, sticks, and sprays of sunscreen. Small bottles of sunscreen with hooks that hang on belt loops are also becoming more readily available.
- Pick the best time of day for you. For many, earlier in the day or later in the afternoon are a little cooler, which makes it easier to be outside. (Unfortunately, those are mosquitoes’ favorite times of the day, too, so be sure to use protection against mosquito and other bug bites.)
- Pick the right environment. Make sure you have some shady spots or have the ability to come indoors to cool off.
- More water – water balloons, water squirters, and sprinklers are always fun. Poke holes in an empty plastic 2- liter soda bottle, attach a hose to the bottle opening, and hang it upside down to make a great outdoor shower.
So what are you waiting for? Go out and (safely) have some fun in the sun!
by Ricki McWilliams | Nov 16, 2013
The Season of Hallothanksmas is upon us. Yes, I know what you’re thinking: treats, meats, and delicious eats. But let’s shift our way of thinking. What if we turn our focus to family, friends, and making great memories? Here are three things to think about this holiday season:
1. Portion control – Have you noticed how portion sizes keep getting bigger with the option to “super-size?” Some portion sizes have increased so much that they now equal the amount recommended for the entire day. With this growth have come increases in waistlines and body weight. Start with figuring out how big your portions really are. Pour/place in a dish the amount you would normally eat then use a measuring cup to find out how much you are actually eating. Take the Portion Distortion Quiz now.
Basic guidelines when measuring portions:
1 cup = baseball
½ cup = light bulb
1 oz or 2 tbsp = golf ball
1 tbsp = silver dollar
3 oz chicken or meat =deck of cards
3 oz fish = checkbook
2. Some easy ways to keep your commitment to healthful eating: Pack your shopping cart with plenty of fresh vegetables like sweet potatoes, winter squash, broccoli, carrots, and green beans. Apples, cranberries, and pears combine easily for a tasty salad, fruit crisp, or topping for the turkey. Reduce fat and calories without sacrificing the taste with these quick substitutions: two egg whites for one egg; low-sodium, fat-free broth in your mashed potatoes; cutting back on added butter or margarine; applesauce for oil, margarine, or butter when baking. Use fat-free yogurt, sour cream, and whipped topping for dips, sauces, and pie toppings. Try sliced almonds in place of fried onion rings for a crunchy topping. Replace regular with reduced-fat or low-fat cheese for salads and casseroles. Substituting ingredients can change the texture of the finished product so be sure to start with small changes.
3. Going to a gathering? With a little preparation, you can still keep off the extra holiday pounds. If you plan on treating yourself later, start your day with a small meal that includes whole grains, fruit, low-fat or fat-free dairy, and protein like eggs, ham, or peanut butter. Don’t starve yourself beforehand. Rather, eat a small, lower-calorie meal or snack so you don’t overdo it at the party. Choose carefully and decide among foods you definitely will eat, those you will sample, and those you will skip. Don’t rush to eat. Socialize and settle into the festivities before you eat. Move your socializing away from the buffet or appetizer trays so you don’t nibble unconsciously.
Sources: www.eatright.org; http://myplate.gov/
by Ricki McWilliams | Jul 29, 2013
Can you believe it ~ we are half way through the summer season! Summertime isn’t a time to worry about the children being bored but it’s the time to enjoy some good quality time with family. Outdoor family fun can be done on any budget while helping everyone stay fit and healthy.
First, gather the family and have every member of the family write down their favorite activity. Second, look at the family’s ideas and compare them to what’s available in your local area such as: local parks, community pools, state forests and summer specials at area businesses for family-friendly events. Last, use the information that you collect to create a summer family “bucket list” and start moving.
Budget friendly activities for the family can include: walking, hiking, swimming, bicycling, tennis, kayaking (paddle sports) volleyball and bowling. Even activities such as gardening, camping, fishing, horse backing riding and boating can lead themselves to fun times and lots of movement. If you are picnicking don’t forget the Frisbee, softball or horseshoes. Get original and grab a piece of chalk and a rock to create some hop-scotch fun (add bubble wrap for additional entertainment). Summer family fun is limited only by your imagination.
Physical activity is any body movement that uses energy. People of all ages, shapes, sizes and abilities can benefit from physical activity. Being physical active can improve strength, flexibility, weight loss and/or maintenance, stress and energy levels as well as reduce the incidence of heart disease, diabetes, high blood pressure, high cholesterol and stroke.
Physical activity is the key to staying healthy. The Centers for Disease Control and Prevention have set the following guidelines:
- Children and adolescents (ages 6-17) should do 60 minutes (1 hour) or more of physical activity each day.
- Adults (ages 18-64) need at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). (If you’re 65 years of age or older, are generally fit, and have no limiting health conditions you can follow these same guidelines.)*
Fitting regular exercise into your daily schedule may seem difficult at first but it’s easier than you think. Spread it out and break your activity into attainable segments. Ten minutes at a time is fine. Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.
*When to Check With Your Doctor: Doing activity that requires moderate effort is safe for most people. But if you have a chronic health condition such as heart disease, arthritis, diabetes, or other symptoms be sure to talk with your doctor about the types and amounts of physical activity that are right for you.
See this print-friendly brochure for examples of physical activity.
Source: Centers for Disease Control and Prevention – Physical Activity
Remember: Play, Don’t Lay
If you would like to contact Ricki McWilliams for more information, you can reach her at the UF/IFAS Extension Walton County Office (850) 892-8172.
