Along with eating a balanced diet that includes the five food groups (grains, protein, fruits, vegetables, and dairy), it is equally as important to fit some physical activity into your day. Children need 1 hour a day at least 5 days of the week, while adults need 30 minutes of physical activity for at least 5 days of the week.

Physical activity can be anything from playing sports, walking, running, swimming, to vacuuming, using a push lawn mover, and picking up leaves, etc. 

Resistance bands are a fun and new twist to put in your workout routine. The 7 following exercises can be done in or outside and should be done at your own pace.

How to do each exercise:

Skiers : Hold band between both feet, shoulder-width apart and hold the ends of the band in hands. Slightly bend at the knees and and lean forward. Pull both arms back so that the elbow comes to a 90 degree angle and hold for a second. Slowly return arms to starting position.

Squats:  Hold band between both feet, shoulder-width apart and hold ends of the band in hands. Keep a straight back and squat down to a sitting position, hold for a second and slowly return to beginning position.

Tricep Curls: Hold band between both feet, shoulder-width apart and hold ends of the band in hands. Face your wrist up and slowly pull them towards your chest and hold for a second. Slowly return them to starting position.

Push-ups: Place the band across your back at your shoulder blade level and secure band in each hand. Place arms shoulder-width apart on the ground and your feet together with straight legs. Bend arms so that they form a 90 degree angle, hold for a second and then push up to starting position. A modification to this is to bend your knees and have them rest on the floor rather than your feet.

Calf Raises: Hold band between both feet closer towards your toes, shoulder-width apart and hold the ends of the band in each hand. Lift the heels of your feet up so that you stand on the tips of your toes. Hold for a second and slowly return to starting position.

Modified Sit-Ups: Sit on the floor and place band under both feet shoulder-width apart and bend your knees. Hold band with each hand and slowly recline your back to the floor. Slowly sit back up to starting position.

Leg Extensions: Sit on a chair and place the band behind one foot and hold band between both hands, placed just about stomach height. Slowly extend leg forward until straight. Hold for a second and then return to starting position.

Family Centered events are our specialty at UC CalFresh Fresno! 

This year UC CalFresh Community Education Specialists spent the summer teaching families participating in the Healthy Lifestyle Fitness Camp all about eating a healthy breakfast, using MyPlate, and increasing their physical activity. Parents also learned how to build and maintain healthy bones, got familiar with edible plant parts and so much more!

The Healthy Lifestyle Fitness camp is a no-cost camp for youth provided by the City of Fresno Parks and Recreation. This camp promotes healthy lifestyles while providing children ages 10-14 and their families nutrition education and fun activities.

 Families worked together to prepare healthier snacks.

Educator Javier Miramontes teaching this family about low fat milk. Now that's what I call "hands on education!"

Green Monster Smoothies for everyone!

Being physically active can be fun!

What a brilliant way to present a fruit salad! Educators Consuelo Cid, Yolanda Lopez, and Tacu Vang gave parents a good way to think outside of the box to help kids eat more fruits.

Families learned about different plant parts and finished by planting their own vegetables!

The UC CalFresh Nutrition Education Program uses different visuals to teach kids good food habits and decision-making skills. The plastic MyPlate is one of many tools that will be used this year to build and maintain healthy families and communities.

If you are looking for a fun and interactive way to enhance your next nutrition education lesson, try including items like the ones you see below!

Ask your educator how you can use these tools in your next nutrition lesson.

The OrganWise Guys and the "Wheel-O-Health" took center stage at Rowell Elementary's back to school night.

Many students gathered around to spin the wheel and participate in a fun physical activity while UCCalFresh coordinators spoke with parents.

The display was a great way to introduce parents to the OrganWise Guys curriculum that will be used in Pre-K through second grade classrooms at Rowell elementary. We look forward to working with families again this school year to improve health and wellness in Fresno County.

Check out the festivities: