- Author: Austin Cantrell
- Editor: Emily Harris
Image Source: http://bit.ly/2m4ndUG
It can often be difficult to work exercise into our busy lives. There are many difficulties we must overcome to meet the two hours and 30 minutes a week, or 30 minutes a day for five days a week, of moderate aerobic physical activity as recommended by the Physical Activity Guidelines for Americans, not to mention the strength or resistance training we need to work in two times a week, and flexibility exercises two to three times a week. Perhaps the most common barrier that's hard to tackle is lack of time. In order to implement an exercise routine into our lives, many of us will need to plan out our day and see where we can fit exercise into our schedule.
Not only does scheduling and planning our exercise help us find the time, it also helps us create a better structured and more concise work out program and makes us more likely to adhere to a well thought out plan, as opposed to exercising on an impromptu basis. By having a plan, you will likely hold yourself accountable because you set aside that time for your exercise. One important thing to remember is that our exercise doesn't have to take place all at one time. If you exercise for 10 minutes three times throughout your day, you will have met your 30 minute requirement for the day.
So, if we exercise for 10 minutes before we go to work, take a 10 minute walking break while at work and exercise for 10 minutes after work, we will meet our recommended amount of physical activity for the day. We can also save time by engaging in vigorous physical activity, which is only required for 75 minutes a week, or 15 minutes a day, 5 days a week. Examples of moderate activity would be light exercises like walking or gardening, while vigorous physical activity would be running, sprinting or swimming. Typically, you will be able to hold a conversation during moderate activity, but will be unable to sing. During vigorous activity, you will not be able to have a conversation without considerable shortness of breath or pausing.
If you find that you are not motivated to be physically active, find activities that you enjoy and count it towards your daily physical activity time. Spend time with your children playing outdoors or playing sports. Seek social support by joining walking clubs or recreational sports leagues. If you still find yourself short on time or unable to overcome barriers, visit the Center for Disease Control website to see more suggestions for overcoming physical activity barriers.
Sources:
https://www.cdc.gov/physicalactivity/basics/adding-pa/index.htm
https://www.cdc.gov/physicalactivity/basics/adults/index.htm
https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html
https://www.cdc.gov/physicalactivity/basics/adding-pa/index.htm
- Author: Hannah Lee
Storey Elementary's new Nutrition Corner emphasizes physical activity just in time for those New Year's Resolutions! The Nutrition Corner is featured in the staff lounge, reminding teachers that physical activity is important for their students and themselves.
Getting enough exercise can seem daunting, but it is possible. Try breaking up the time throughout the day, such as walking around the office during your breaks and playing outside with your kids after work. Whether it's playing sports, running around the block with a friend, or walking the dog, find a way to do some physical activity today! Remember - adults need 2 and a half hours of moderate intensity physical activity every week and children need 1 hour per day! How will you (and your kiddos!) meet those recommendations in 2017?
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Nutrition Corners are a great way to reinforce nutrition education at your school. If you're interested in adding one to your classroom, contact your nutrition educator.
- Author: Consuelo Cid
- Contributor: Emily Harris
Promoting MyPlate and
Physical Activity is what
UC CalFresh does best!
UC CalFresh has a long withstanding partnership with Fresno Unified School District; this partnership makes promoting healthy eating habits and physical activity, at a critical time period in these students' lives, possible.
UC CalFresh Staff are ready to get students moving.
UC CalFresh supported Vang Pao Elementary during their school wide Jog-a-Thon event on November 10, 2016 by providing a MyPlate Obstacle Course. The Vang Pao Jog-a-Thon was a success where students raised $2,800 for their school!
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What is a MyPlate Obstacle Course?
Glad you asked! A MyPlate obstacle course is a great stand alone physical activity motivator or in Vang Pao's case, a fun warm-up.
Vang Pao students warmed up their muscles and hit the track with a bang! The obstacle featured 5 main stations named after our beloved food groups, of course. It also featured in-between activities to keep students moving as they transitioned from station to station.
Need leg warm ups before hitting the trail? Try the Dairy Dips. Need some energy for some added spring to your step? Try the Whole Grain Hops. Want to test your aim? The Fruit Hoops station is for you. If you are in need of some arm warm ups, visit the Protein Push-up station to keep those arm muscles strong and limber. Still not challenged? Get your heart pumping with Vegetable Vertical Mountain Climbers.
All you need is a large open space and a little imagination to make the MyPlate Obstacle course a reality...
UC CalFresh is ready to get moving; shall we begin?
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How about some raise the roof push-ups?
Students master the Whole Grain Hops as they put their agility to the test.
Ms. Strawberry loses no time and keeps students moving to their next station.
Vegetable vertical mountain climbers are a challenge, but look at how these students and Chris the Carrot rise to the occasion.
Ms. Perez motivates her students to improve their physical fitness and promote their bone health one dairy dip lunge at a time.
Looks like Ms. Perez has some friendly competition: who lunged better? Ms. Tomato or Ms. Perez's group? Regardless, both groups are winners!
If the MyPlate Obstacle course does not energize students, nothing will! Students easily breezed through the MyPlate Obstacle Course.
Our fruit and vegetable friends remind students that eating healthy foods along with 60 minutes of physical activity is the key to their health and to their continued academic success.
Running is such a great way to improve heart and lung health, and who knew one could raise money doing something this fun?!
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Until the next running adventure...
- Author: Angelica Perez
- Editor: Emily Harris
UC CalFresh was able to showcase its very first obstacle course for Madera Unified School District at La Vina Elementary School Harvest festival on October 28, 2016. The students were thrilled to go through the obstacle course and Nutrition Coordinators, Consuelo Cid and Angelica Perez, enjoyed sharing the benefits of the MyPlate-themed obstacle course.
Consuelo Cid, above, showcasing the obstacle course.
The obstacle course consisted of three stations: the Whole Grain Hops, where students hopped a variety of ways, the Dairy Dunes, which made the students jump over and go under two bars, and the last obstacle, where the students were able to throw a bean bag through the Fruit Hoops.
Angelica Perez, above, watching the students toss the beanbags through the Fruit Hoops.
The obstacle course was a great success and the students had lots of fun. Even Pete, the MyPlate Superhero, joined in on the fun and sat on the information table to greet the students and parents at La Vina Elementary.
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If any Fresno/Madera schools are interested in setting up a MyPlate-themed obstacle course, contact UC CalFresh Nutrition Educator Austin Cantrell at ajcantrell@ucanr.edu or (559) 241-7505.
- Author: Consuelo Cid
- Contributor: Emily Harris
Are you looking to FUNdraise?
Fundraising helps support our schools and can be both fun and creative!
Did you know that supporting your school and promoting active and healthy students can go hand-in-hand?
Have you considered a ...
Color Run?!?!
The University of California CalFresh Nutrition Education Program supported Ezekiel Balderas Elementary School during their Character Counts Community Color Run on October 20, 2016. UC CalFresh provided an interactive Rethink your Drink display and Hydration Station.
The Color Run celebrated Fresno Unified School District's Character Counts Week! Participating students were issued a Color Run T-shirt and were painted in the 6 character count pillar colors. The Color Run was a huge success, with 300 tickets sold!
Just look at how this this little one sports his Balderas Character Counts T-shirt.
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On your mark...get set...Go!
Slow and steady wins the race...
Students quickly learned that jogging was the best strategy to conserve energy during their hour-long race!
Did someone say WATER?
Water is the beverage of choice!
After a few laps, students sought out water to hydrate their bodies and keep them moving.
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Would you like to join in on the Color Run movement?
Visit Active School Fundraising for more ideas and tips on how to spearhead your very own healthy fundraising event.
Don't hang up your running shoes just yet! Stay tuned for more physical activity successes in Fresno and Madera Counties.
Until next time....
