The Ways We Move
Physical Activity can be anything that gets our bodies moving. According to the Physical Activity Guidelines for Americans, adults need at least 150 minutes of moderate intensity activity and children ages 6 through 17 years need 60 minutes or more of moderate-to-vigorous activity every day. This activity should include aerobic activity, muscle strengthening, and bone strengthening activities. Obstacle courses can be a great way to get all three (see next page), and you can use items you already have at home!
AEROBIC ACTIVITY
Aerobic activities use large muscles in a rhythmic way and make the heart beat faster to keep up with the movement of the muscles. Consistent aerobic activity can make the heart stronger.
Examples: jogging/running, hopping, skipping, swimming, dancing, jumping rope
MUSCLE-STRENGTHENING
Muscle-strengthening activities make muscles work against weight to increase muscle strength and power.
Examples: resistance band exercises, weights, push-ups
BONE-STRENGTHENING
Bone strengthening activities create a force on the bones that promotes bone growth and strengthening.
Examples: jogging/running, climbing, jumping rope, lifting weights
Written by: Jennifer Powell, BLT Extension Agent- Williamson County Source: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Photo: Better Living for Texans
Do it Yourself (DIY) Obstacle Course
Prep Time: 5 Minutes
Play Time: 30-60 Minutes
AEROBIC ACTIVITY:
PICK 1-3 MOVES
Brisk walking or running
Riding bicycle or scooter
Climbing up and down on steps
Jumping rope
Dancing
BONE-STRENTHENING ACTIVITY:
PICK 1-3 MOVES
Hopping
Skipping
Jumping
Movements that involve quick changes in direction
Running around cones
MUSCLE-STRENTHENING ACTIVITY:
PICK 1-3 MOVES
Push-ups and planks
Squats
Bicep curls with water bottles
Climbing
Lunge Walks
DIRECTIONS
1. Pick 1-3 moves from each section.
2. Find things around the house and set them up in a fun and challenging way.
3. Keep time while moving through the course and challenge yourself and kids to improve their time each round.
4. Perform 2-4 rounds.
SAMPLE COURSE
• Station 1: Running around “cones” using canned goods or any other object
• Station 2: Jumping rope (20 jumps)
• Station 3: 10 Bicep curls with water bottles
• Station 4: 5 Push-ups
• Station 5: Sprint from one object to another
• Station 6: Bunny Hops for a chosen length of time
Notes: Some exercises can fit more than one category.
Remember to warm up before and stretch to cool down after exercising
Avocado Corn Salad
Recipe by Merritt Cloud, BLT Extension Agent- Collin Count
CUSTOMIZE IT!
This salad can be a great way to include more vegetables in your day. Try adding red onion slices, diced cucumbers, chopped carrots, green onions, radish slices, and/or diced celery. Serve with a lean meat or add a can of low-sodium beans like black beans, kidney beans, or chickpeas.
Serves 8
Ingredients:
2 medium avocados, cubed (about 2 cups)
1 (15-ounce) can reduced sodium corn, drained & rinsed
2 medium tomatoes, diced
(about 1 1/2 cups)
1 bell pepper, diced (about 1 cup)
1 tablespoon cilantro (optional)
Dressing
2 tablespoons lime juice (juice from 2 fresh limes)
¼ teaspoon salt
¼ teaspoon black pepper
Directions:
1. Combine avocado, corn, tomatoes, bell pepper, and cilantro in a medium bowl.
2. For the dressing, mix lime juice, salt, and black pepper in a small bowl.
3. Add dressing to avocado mixture and stir to combine.
Estimated Total Cost: $3.90; Cost per serving: $ .65
Nutrients Per Serving: 160 calories, 10 grams total fat, 1.5 grams saturated fat, 0mg cholesterol, 115mg sodium, 19g total carbohydrate, 7g fiber, 5g total sugars, 0g added sugar, and 3g protein.
