Being physically active with your family is a great way to stay healthy and make exercise fun. As the weather starts to get warm, get outside and enjoy the sunshine but be prepared for cooler days as well. If you are thinking about springing in some activity, how much do you actually need?
Adults need at least 150 minutes of moderate-intensity aerobic activity and at least 2 days of muscle-strengthening activity each week.
- Or get the same benefits in half the time. If you step it up to vigorous-intensity aerobic activity, aim for at least 75 minutes a week.
- If that is more than you can do right now, do what you can. Even 5 minutes of physical activity has real health benefits.
Kids and teens ages 6 to 17 need at least 60 minutes every day. Most of it can be moderate-intensity aerobic activity. Anything that gets their heart beating faster counts.
- At least 3 days a week, encourage your kids to step it up to vigorous-intensity aerobic activity.
- As part of their 60 minutes, kids and teens also need 3 days a week of muscle-strengthening activity such as climbing or swinging on the monkey bars.
- They also need 3 days a week of bone-strengthening activity such as running and jumping.
Fun springtime activities might include flying a kite, playing soccer, going on a nature hike, taking a bike ride or having a picnic in the park. For something new, try gardening, playing pickleball or kayaking.
- 3 ice cream cones
- 1 cup low-fat yogurt, any flavor
- 3 tablespoons blueberries, gently rubbed under cool running water
- 3 tablespoons strawberries, gently rubbed under cool running water
- Wash hands with soap and water.
- Use a spoon to fill the bottom of the ice cream cones with yogurt.
- Top with blueberries and strawberries.
- Calories 90
- Total Fat 1.5g
- Saturated Fat 0.5g
- Cholesterol 5mg
- Sodium 65mg
- Total Carbohydrates 16g
- Fiber 0g
- Total Sugars 13g, includes 6g Added Sugars
- Protein 4g
- Vitamin D 0%
- Calcium 10%
- Iron 0%
- Potassium 4%
Spring Physical Activity Bingo
Here are a few more fun springtime activities in a bingo game. See how many squares you can check off!
Are my kids getting enough physical activity?, Office of Disease Prevention and Health Promotion, Office of the Assistant Secretary for Health, Office of the Secretary, U.S. Department of Health and Human Services.
What's Your Move? Office of Disease Prevention and Health Promotion, Office of the Assistant Secretary for Health, Office of the Secretary, U.S. Department of Health and Human Services.
This newsletter was reviewed and updated in 2021.