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How to Make Physical Activity Fun
How Can I Become Physically Active?
Do you know, for Delaware, more than half (56%) of adults get insufficient physical activity? That is, they get no physical activity or they do not meet minimum recommendations for even moderate physical activity. Lack of physical activity is a risk factor for overweight and obesity, which cause heart disease and Type 2 diabetes. Only 44% of Delaware adults meet recommendations for regular, moderate or vigorous physical activity.
Overweight and obesity are major health risks. About 60% of all adult Delawareans are estimated as either "overweight" or "obese." 36.2% of adults are overweight, and another 24% are obese. Obesity levels have been increasing for the past 14 years.
Inactive adults have twice the mortality of adults who are at least somewhat active. Active living is the way of life to help you reduce the risk factors. You can be active in many environments such as:
- Work
- School
- Play
- Home with your family
At Work:
- Take the stairs whenever possible instead of the elevator
- Walk or cycle part or all of the way to work.
- Park an extra few blocks from work and walk the rest of the way.
- Get off a train or bus stop one or two blocks early and walk the rest of the way.
- Stand while talking on the telephone
- Drop the phone and walk to your co-worker's desk.
- Start a workplace walking club.
- Take an active lunch break, go for a walk or to a noontime fitness class at the local fitness centerS
- Plan errands that require walking during your lunch hour.
- Travel in walking shoes so you can use layovers to walk through the airport.
- Conduct a meeting with a co-worker while walking.
- Take a 10-minute walk around your building or outside during your morning and afternoon breaks.
At School:
- Physical education, provided at school, is an ideal way to encourage activity and develop fitness among children and, for many children, will be their only preparation for an active lifestyle. For this reason, the Centers for Disease Control and Prevention (CDC), the National Association for Sport and Physical Education (NASPE), and the American Heart Association all recommend comprehensive daily physical education for children K-12.
- Promote collaboration between physical education and classroom teachers.
- Involve interested teachers and parents in extracurricular physical activity programs.
- Encourage and enable parental involvement in physical activity.
- Provide physical and social environments that encourage and enable physical activity.
- Encourage your children to be active during recess time by playing games with their friends
At Play Time:
- Play and recreation are important for good health. Look for opportunities to be active and have fun at the same time.
- Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
- See the sights in new cities by walking, jogging, or bicycling.
- Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
- Play your favorite music while exercising, something that motivates you.
- Dance - with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow.
- Join a recreational club that emphasizes activity.
- At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.
- When golfing, walk instead of using a cart.
- Play singles tennis or racquetball instead of doubles.
- At a picnic, join in on badminton instead of croquet.
- At the lake, rent a rowboat instead of a canoe.
Being Active as a Family
Being physically active as a family whether it is indoor or outdoor is fun! As a parent, you have a huge influence on your children. Your child is likely to adopt your exercise habits. You should encourage your children to be active by setting a good example and by planning physical activities for the entire family to participate in. Don't be afraid to use your imagination and get creative! You will find there are numerous ways to increase physical activity at little or no cost. Help your children build physical activity into the pattern of their life and encourage good life-long habits for your children. Some tips to help you get started as a family include:
- Include your children in decisions to change. If they are included, they may be more willing to make the changes.
- Invite everyone in your home to go for a walk and talk about fun ways you can be active.
- Make detailed plans to be active and write them down.
- Stick to your plan for a while. Be creative to explore new activities and vary your plans.
- Ensure that you have equipment for being physically active available in your home.
- Locate available nearby outdoor green space and play equipment in your community.
- Participate in what physical activity programs are offered in your community.
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