Leisure activity need not be sedentary.
In fact, you and your family’s
health will likely improve when
you limit computer and
television use and get moving!
Material used with permission from
North Carolina State University
Cooperative Extension’s
Successful Family Program
| Physical fitness involves moving the body
in a way that will improve aerobic capacity, stamina,
muscular strength, flexibility or body composition.
Physical activity can help reduce the risk of heart
disease, diabetes, high blood pressure or colon
cancer. It can help reduce weight, maintain healthy
bones, muscles and joints, reduce depression and
manage stress.
If you are inactive now,
you can improve your health and well-being by becoming
moderately active on a regular basis. Activity doesn’t have
to be strenuous to achieve health benefits. Small bits of
physical activity can add up to big benefits. As your fitness
improves increase the duration, frequency and intensity of
physical activity.
Experts agree
that between 30 and 60 minutes per day, obtained at
one session, or spread over the day will improve health.
Examples of physical activity include — washing and
waxing the car, washing windows, playing team sports,
throwing a Frisbee, gardening, canoeing, mowing grass,
raking leaves, biking, dancing, swimming or pushing a
child or grandchild in a stroller.
Walking is easy to incorporate into the day,
and it requires no special equipment, can be done as
part of a group or alone and can be done almost anywhere.
Adults can model healthy habits by walking on a daily basis.
An added benefit
Adding bursts of speed while doing a 20-30 minutes of
workout is is the opportunity to make walking a family
affair and enjoy the time spent together.
10 glasses of water in day
Moreover, drink more than 10 glasses of water in day.
Water is considered as the perfect and natural calorie
burner and it also keeps the digestive system perfect
in any condition. You can also drink limewater in early
morning that will also help your body maintain its skin
and overweight.
Try these tips to add to your family’s fitness:
Another health fitness tip is, try out many different things
to give your
• Do housework and yard work as a family, rather than
hiring help or letting one person do it all.
• Park at the far side of the parking lot and walk rather
than searching for the closest parking space.
• Replace sedentary activities, such as video games,
TV and playing computer games, with activities such
as walking, biking, swimming, dancing or team sports.
• Go for a walk before breakfast or after dinner, rather
than sitting down in front of the TV set.
• Take stairs rather than elevators or escalators.
• Stand and move when talking on the phone.
• Limit time in front of the TV or computer to no more
than 2 hours per day.
• Walk around rather than standing or sitting while you wait
for someone.
• Play with the children rather than just watching them play.
• Walk the dog; don’t just watch the dog walk.
Men over 40 and women over 50
who plan to start a vigorous physical activity program and
anyone with a chronic disease should consult their physician
before starting a physical fitness program.
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