New

Editor’s note
The following abstract describes a publication that is available as a downloadable PDF.
See the companion publication N1055, Be An Active Family handout.

Poster

Sarah Wood
Assistant Extension Professor, Department of Health Sciences

Tammy Roberts
Nutrition and Health Extension Specialist

This poster addresses the importance of being physically active, reviews guidelines for physical activity for families and provides tips for ways to be more physically active and less sedentary.

Topics

  • Physical activity
  • Physical activity for families
  • Exercise
  • Health
  • Lifestyle activity
  • Aerobic
  • Muscle strengthening
  • Sedentary
  • Inactivity
  • SNAP

Pages

  • One 36 x 24 inches poster

See poster content below.


Be an Active Family

Benefits

  • Being more active helps you think, feel and sleep better.
  • Kids who are active have better bone health and brain function.
  • Active kids do better in school.
  • Activity is good for mental health and can lead to fewer symptoms of anxiety or depression.
  • Regular physical activity helps prevent or manage type 2 diabetes, obesity, high blood pressure and high cholesterol.

The Physical Activity Guidelines for Americans recommend

Adults

  • 150+ minutes/week moderate activity or 75+ minutes of vigorous activity
  • Even more benefit with 300+ minutes/week

Kids and teens (6–17)

  • 60+ minutes/day moderate to vigorous activity

Young children (3–5)

  • Active play throughout the day
  • Aim for 3 hours/day of a combination of light, moderate and vigorous activities.

Light vs. moderate vs. vigorous activity

boot

Light

Daily activities that don’t increase heart rate or breathing rate much above resting

  • Easy walking
  • Light household chores
  • Tossing a ball
  • Cooking
  • Stretching

Moderate

bowling ball

Heart rate and breathing are a bit higher, but you can still have a conversation.

  • Brisk walking
  • Water aerobics
  • Gardening
  • Dancing
  • Biking at an easy pace
  • Skateboarding

Vigorous

It is difficult to talk without getting out of breath.

  • Hiking uphill
  • Running
  • Heavy yardwork
  • Biking at a fast pace
  • Jumping rope
  • Competitive sports

If 30 or 60 minutes seem like a lot, start with just 10 minutes!


Funded in part by USDA SNAP.
For more information, call MU Extension’s Show Me Nutrition line at 1-888-515-0016.
Need help stretching your food dollars? Contact your local resource center or go online to mydss.mo.gov/food-assistance/food-stamp-program.
Publication No. N1054