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!

Teachers!

Rainy day schedule? Bad air? No problem. We've got you covered. The exercises below will get you and your students pumping this Valentine's season!

Have your students stand behind their desk quietly. Make sure they have plenty of room to move their arms and legs!

• Sugar Dip: Have students do 20 squats with their hands overhead
• The Proposal: Have students do 20 reverse lunges (step back into a lunge and raise arm forward at the same time)
• Heart Throb Jack: Have students do 20 jumping jacks in unison
• Cupids Arrow: Have students touch their toes and jump straight in the air 20 times

Share your favorite exercises in the comment section below!

Can you move like an elephant, roar like a lion and shimmy like a penguin? Transitional Kindergarten students at Storey elementary can!

As part of a healthy diet, the 2010 Dietary Guidelines encourage children to get at least 60 minutes of physical activity per day. This can include sports, walking, running and more. At Storey elementary this includes moving like an elephant!

Enter a story called Bearobics.

Image courtesy of Barnes and Noble

You might be wondering is Bearobics about a bear doing aerobics? Of course it is! Well actually, its about a bear AND other animals like elephants, penguins, lions and gorillas getting their exercise.

After hearing the story students got the opportunity to practice their animal movements and get their hearts pumping. It was a "roaring" good time!

Brittanny Zweigle, Nutrition Educator, reviewing MyPlate with students