Staying Active


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Staying Active: Exercise Advice for the Whole Family

Staying active is essential for everyone, regardless of age or stage of life. From expectant mothers and new moms to growing children, physical activity plays a crucial role in maintaining overall health and well-being. In this article, we'll explore practical tips and fun ideas to help you and your family stay active together. Whether you're navigating pregnancy, adjusting to life postpartum, or encouraging your kids to move more, there's something here for everyone. Let's dive into the benefits of physical activity and discover how you can incorporate it into your daily routine, making fitness a family affair.

How Much Activity Each Day?

Adults should aim for at least 2 hours and 30 minutes of moderate-intensity physical activity each week, along with muscle-strengthening activities of moderate or greater intensity on two or more days per week. Check out this physical activity fact sheet!

For pregnant and postpartum women, it's recommended to engage in at least 2 hours and 30 minutes or more of moderate-intensity aerobic activity weekly (activities that get your heart pumping). However, it's important to consult with a healthcare provider before starting any exercise regimen. Physical activity during pregnancy offers numerous benefits, including:

  • Increased or maintained cardiorespiratory fitness.
  • Reduced risk of excessive weight gain and gestational diabetes.
  • Decreased symptoms of postpartum depression.

Pregnant women should avoid exercises that involve lying on their back and activities with a risk of falling or abdominal trauma. When exercising while breastfeeding, women should ease back into routines, stay hydrated, monitor how they feel during and after exercising, and prioritize their safety.

Children and adolescents aged 6-17 should get 60 minutes or more of moderate-to-vigorous physical activity each day. Make activities fun and something the kids look forward to! Split up the 60 minutes over the day and however you want, as it all adds up! Benefits of physical activity for your children include a healthy heart, problem solving skills, social development through play, and increased coordination and movement skills.

For preschool-aged children (ages 3-5), being physically active throughout the day is crucial for enhancing growth and development. Adult caregivers should encourage active play that includes a variety of activity types. See the section below on age appropriate activities.

Understanding Exercise Intensity: Light, Moderate, and Vigorous Activities

Knowing the intensity of your exercise can help you tailor your workouts to your activity goals. A simple way to measure this is by using the "Talk Test."

  • Moderate Intensity: If you can talk but not sing during the activity, you're at a moderate intensity.
  • Vigorous Intensity: If you can only say a few words without needing to catch your breath, you're at a vigorous intensity.

Light Intensity Activities

Light intensity activities require the least effort. They are easy to do and great for gentle movement throughout the day. Examples include:

  • Walking slowly (e.g., shopping, walking around the office)
  • Sitting at your computer
  • Making the bed
  • Eating, preparing food, and washing dishes

Moderate Intensity Activities

Moderate intensity activities require more effort and are excellent for building up your stamina. Examples include:

  • Sweeping the floor
  • Walking briskly, slow dancing
  • Vacuuming, washing windows
  • Shooting a basketball

Vigorous Intensity Activities

Vigorous or high intensity activities demand the most effort and are great for improving cardiovascular fitness (strengthening your heart and lungs!). Examples include:

  • Running, swimming, jumping rope
  • Shoveling
  • Playing soccer
  • Carrying heavy loads (e.g., bricks)

Using the Talk Test, you can easily monitor your activity levels and ensure you're getting the most out of your workouts.

Activities by Age

6 months to One year:

  • Work on crawling, grasping, walking, reaching, patting, and stretching.
  • Using toys like floor mirrors, push and pull cars or rollers, snap-lock beads, and chime bells can encourage and help with activity.
  • Play games!
    • Shake it up: Move your body and shake and rattle. Encourage your child to move in a similar motion.
    • Bubble Burst: Blow bubbles within reach of your child and show them how to pop the bubbles.
    • Active Explorations: Empty cardboard boxes, overturn chairs and clothes baskets, drape chairs with blankets. Invite your child to explore the environment you created!

1 year to 2 years old:

  • Movements to work on: arching, falling, grabbing, stomping, kicking, rolling, squeezing, walking, and more!
  • Toys: drums, a bowling set, or toys moved by feet are good choices.
  • Play Games!
    • Let’s See, I’ll Be… Ask the child to imitate actions. Like a tree swaying, a cat arching it back, or a kangaroo jumping.
    • Log Rolling: Challenge your child to roll like a log by keeping the legs stretched and “glued” together and arms extended and fingers clasped above the head.

3 years to 5 years old:

  • Movements to work on: bouncing, tossing, running, searching, catching, and slithering.
  • Toy: a soft baseball and bat, low balance beam, jump ropes, Velcro catching mitts, or stick pony can be used for play.
  • Play Games!
    • Alphabet zoo: Create an action story going through the alphabet using an animal that starts with each letter. Have your child imitate the movement of that animal.
    • Targets: Make creative targets for aiming and throwing practice. Cut out holes or draw on cardboard or use plastic bottles.

6 years and older:

  • Use both exercises that make them breathe harder and ones that work their muscles.
    • Examples like walking, jumping rope, sports, push-ups, or sit ups.
  • Try to include easy activities before school like stretching, walking the dog, or walking/biking to school to meet activity goals.
  • After school activities can include programs or sports kids can sign up for or play with friends.
  • Evening exercise can be walking as a family before or after dinner and playing games.

PA Guidelines for Americans 2nd Edition Table 3-1

Tips to Encourage Active Play

  • Start Early: Kids naturally love to play and be active. By encouraging safe play from a young age, you help build a strong foundation for a lifelong active lifestyle.
  • Lead by Example: Show your children the importance of physical activity by living an active lifestyle yourself. Be their role model!
  • Incorporate Activity into Your Routine: Make physical activity a regular part of your family's daily routine. Whether it's a morning walk or an evening dance session, consistency is key.
  • Explore Play-Friendly Places: Visit public parks, gyms, or pools to provide your children with exciting environments that encourage active play.
  • Keep It Fun: Ensure that physical activities are enjoyable. The more fun they have, the more likely they are to stay active.
  • Stay Positive and Encouraging: Foster a positive attitude towards physical activity. Encourage your children to try new activities and celebrate their efforts and achievements.

Walk. Run. Dance. Play. What’s Your Move? Check out the Move Your Way interactive Activity Planner to help plan you and your family’s weekly physical activity.

Sources: Making Physical Activity a Part of a Child's Life, How much physical activity do children need?; CDC