Being physically active is one step that can help us feel our best. Physical activity promotes health, builds endurance and improves fitness. No matter what your age or fitness level, there are activities that are right for you. Work toward accumulating at least 30 (60 for kids) minutes of moderate physical activity each day – every five or ten-minute period of movement goes toward that goal.
Remember, everyday activities and active play count toward your 30 minutes, too! Here are some ideas. Although most can be done alone, many are more enjoyable when done with others.

Moderate Intensity Activities (to get a general gauge of moderate intensity,
 you should be able to talk while doing the activity, but not sing)

❖ Cycling (leisurely)  ❖ Yoga (active posture changing)   ❖ Swimming (slow) 
❖ Calisthenics (without weights)   ❖ Golf (without a cart)❖ Walking (15 to 20-minute miles) 
❖ Using exercise equipment (rowing machines, stationary cycles, stair-climbing machines)

Vigorous Activities (talking should be possible, in short phrases but not conversations)

❖ Climbing hills (without weights) ❖ Moderate cycling ❖ Dancing (aerobic, ballet, fast ballroom, square, tap) ❖ Jogging (10-minute miles)

❖ Racquetball ❖ Gymnastics ❖ Skiing (downhill, cross-country) ❖ Squash ❖ Rope skipping ❖ Skating (ice or roller) ❖ Walking (12-minute miles) ❖ Tennis

Activities of Daily Living (active everyday chores count, too)

Active Play (time goes by quickly when kids—and grown-ups—are having fun)

❖ Biking ❖ Basketball ❖ Jumping rope ❖ Rope climbing ❖ Playing on playground equipment ❖ Volleyball ❖ Throwing horseshoes

❖ Soccer ❖ Softball or Tee-Ball ❖ Flag or Touch Football ❖ Badminton ❖ In-line skating ❖ Playing catch ❖ Ping Pong

❖ Games (Keep Away, Hide and Go Seek, Tag)

www.krafthealthyliving.com Spring 2005