Get Your Activity Tracker
Use the FitQuest Activity Tracker to keep track of the fun activities and healthy food you eat each day of the week!
Become a More Active Family
Physical activity is important for children and adults of all ages, so being active as a family can benefit everyone. Adults need 2½ hours a week of physical activity, and children need 60 minutes a day. Follow these tips to add more physical activity to your family’s busy schedule.
- Set specific activity times. Determine times throughout the week when the whole family is available and try to devote these times to physical activity. For example, your family can plan to do something active after dinner or begin the weekend with a sunny Saturday morning walk.
- Plan ahead and track your progress. Write your activity plans on a family calendar. Letting kids help in planning the activities and allowing them to check the activities off after completing them can encourage confidence and excitement about being active.
- Include work around the house Involve the kids in yard work and other active chores around the house. Have them help you with raking, weeding, planting, or vacuuming.
- Use what is available. Plan activities that require little or no equipment or facilities. Examples include walking, jogging, jumping rope, playing tag, and dancing. Find out what programs your community recreation center offers for free or minimal charge.
- Build new skills. Enroll the kids in classes they might enjoy, such as gymnastics, dance, or tennis, and help them practice. This will keep things fun and interesting, while also actively encouraging them to try new skills!
- Plan for all weather conditions. Choose activities that do not depend on the weather. Try mall walking, indoor swimming, or active video games when weather determines, and enjoy outdoor activities as a nice weather bonus!
- Turn off the TV. Set a rule that no one can spend longer than 2 hours per day playing video games, watching TV, and using the computer (except for school work). Instead of a TV show, play an active family game, dance to favorite music, or go for a walk.
- Start small. Begin by introducing one new family activity and add more when you feel everyone is ready. Take the dog for a longer walk, play another ball game, or go to an additional exercise class.
- Include other families. Invite others to join your family activities. This is a great way for you and your kids to spend time with friends while being physically active. Plan parties with active games such as bowling or an obstacle course, sign up for family programs at the YMCA, or join a recreational club.
- Treat the family with fun physical activity. When it is time to celebrate as a family, do something active as a reward. Plan a trip to the zoo, park, or lake to treat the family.
Active Lifestyle Tips
Move more! Get out! Join in! Jump up and before you know it, you'll be moving!
Looking for Fit Tips?
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Move Your Way—60 A Day!
Learn how to be more active and start feeling better right away!
Physical activity can help make your daily life better. When you are physically active, your body releases a chemical called endorphins. This encourages production of serotonin (“happiness chemicals”) in the brain and helps minimize any pain or discomfort in our bodies. More health benefits related to increased physical activity include:
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- Boost your mood
- Sharpen your focus
- Reduce your stress
- Improve your sleep
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Ready to get more active this week?
Use this planner to set goals, choose activities you want to do, and get tips to help you stay motivated. When you’re done, print out your plan to track activity throughout the week.
Physical Activity Tips
Adding more physical activity into your day can be intimidating, but with a little help, it can also be easy! It is important to choose activities that you know you enjoy so you will be more motivated to stick to them. To help, we have provided some examples below. Remember to celebrate even your smallest victories and prioritize making physical activity fun for all involved—your brain and body will both benefit from this!
Train Like An Astronaut!
What are your Favorite Outdoor Activities?
Click on an activity below and find out how many calories you can burn during this activity. You have the power to Choose!
Run
Running burns 472 calories an hour.
Skip
Skipping burns 384 calories an hour.
Soccer
Soccer burns 590 calories an hour.
Obstacle Course
Obstacle Course 531 burns calories an hour.
Bike
Cycling burns 236 calories an hour.
Jump Rope
Jumping Rope burns 590 calories an hour.
Swim
Swimming burns 354 calories an hour.
Volleyball
Volleyball burns 472 calories an hour.
Kickball
Kickball burns 413 calories an hour.
Baseball
Baseball burns 295 calories an hour.
Kick-the-Can
Kick-the-Can burns 295 calories an hour.
Tetherball
Tetherball burns 350 calories an hour.
3-Legged Race
Three-legged Race burns 472 calories an hour.
Skate
Skating burns 413 calories an hour.
Football
Football burns 472 calories an hour.
Foursquare
Foursquare burns 207 calories an hour.
Tennis
Tennis burns 472 calories an hour.
Yoga
Yoga burns 236 calories an hour.
Frisbee
Frisbee burns 177 calories an hour.
Dance
Dance burns 325 calories an hour.
Hike
Hiking burns 354 calories an hour.
Cartwheels
Cartwheels burns 325 calories an hour.
Golf
Golf burns 266 calories an hour.
Skiing
Skiiing burns 354 calories an hour.