Family Sports & Fitness

Take the Challenge

Celebrate National Fitness month in May with The Presidential Active Lifestyle Award (PALA+) challenge. The year-round challenge goes out to every American at any age, and is especially helpful for those who want to make physical activity and healthier eating a part of their everyday lives.

Goals for teens and kids, age 6 – 17
Physical activity
Be active for 60 minutes a day, at least 5 days a week, for 6 out of 8 weeks.
As an alternative, you can count your daily activity steps using a pedometer
Goal for girls: 11,000 steps/day
Goal for boys: 13,000 steps/day

Healthy eating
Focus on meeting at least one healthy eating goal each week. There are eight goals to choose from, and each week you will add a new goal while continuing with your previous goals. By the end of six weeks, you’ll be giving your body more of the good stuff it needs!

Tips for healthy eating include:
• Fill half your plate with fruits and vegetables
• Make half the grains you eat whole grains
• Choose fat-free or low-fat 91%) milk, yogurt or cheese
• Drink water instead of sugary drinks
• Choose lean sources of protein
• Read labels and choose foods with less sodium
• Eat some seafood
• Pay attention to portion size

Goals for everyone age 18 and older:
Physical activity
Be active 30 minutes a day, at least 5 days a week, for 6 out of 8 weeks.
As an alternative, you can count your daily activity steps using a pedometer with a goal of 8,500 steps

Healthy eating
Shoot for the same goals as the kids and you’ll be on the right track too!

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