University of Wisconsin - Extension

ANTIGO, Wis.—Ready. Set. Go! Summer time in Wisconsin is an easy time to be active. It is also a time to make some important choices about your health. Not only is getting regular physical activity beneficial for your body, it is also a great way to decrease stress. To help guide you in this endeavor, Dawn Schneider, University of Wisconsin-Extension 4-H Youth Development Agent for Langlade County, offers a few quick tips to keep in mind.

Physical Activity Recommendations:

1. Participate in at least 30 minutes of moderate physical activity per day (60 minutes/day for kids).

2. Participate in physical activity at least 5 days a week.

3. Everyday activities count (for example, yard work)! In fact, purposeful activities such as mowing the lawn or walking the dog are a great way to ensure some activity on a regular basis.

4. Decrease or limit “screen” time (TV viewing, computer work, video games, etc.) or make sure physical activity goals are met before extra TV time is allowed.

5. Increasing activity to 60 - 90 minutes per day or adding more strenuous activities may be necessary to lose weight or maintain weight loss.

So now that you know what to do, here are a few tips to help you get started:

-- Set realistic goals (number of times active per week, miles walked, etc.).

-- Make changes together. Engage your family or friends to make healthier changes with you. Participate in activities with others for both the social interaction and “peer pressure” to stay involved.

-- Monitor or track your progress. Some useful tools to track physical activity progress can be found online. For a paper form, see: http://dhfs.wisconsin.gov/forms/DPH/dph40073.pdf. For computer tracking, see: http://www.wisconsinchallenge.org/.

-- Set-up incentives, whether individual or by organization.

-- Work physical activity into your daily routine and develop certain tasks that require physical activity such as a noontime walk.

-- Identify “destinations” near your work place or home that you can walk or bike to instead of traveling by car. Examples include a retail store, newspaper box, park or other places you have a reason to visit on a regular basis.

-- Any activity is better than no activity. Three sets of physical activity, each lasting 10 minutes, have now been proven to provide similar health benefits as one 30-minute bout.

-- Get your kids out and play in the yard or nearby park. If you are looking for outdoor games to play, check out http://www.gameskidsplay.net/ for a variety of games and instructions.

-- Take advantage of the many parks and trails in Wisconsin and hike or bike in a beautiful setting.

-- Lastly, think ahead. Try and establish a routine or participate in a variety of activities so you can carry some of them over when the weather turns colder later in the year. But for now, enjoy the weather and the many opportunities that are available.

So what are you waiting for? Get up and get going towards being more active and staying healthy!

Want more information, resources or ideas? Visit the Wisconsin Nutrition and Physical Activity website at: http://dhfs.wisconsin.gov/health/physicalactivity/