Find Local Physical Activity

Transcripción

Get Moving Outside
Look inside for:
•
Get Healthy CT Website: Find Local Physical Activity
•
New Haven Bike Month Calendar
•
Find Local Walking, Hiking and Biking Trails
•
Do You Like Treasure Hunts?
•
Staying Active With Your Pet
•
Benefits of Outdoor Exercise (English/Spanish)
•
Be an Active Family (English/Spanish)
•
Healthy Tips for Active Play (English/Spanish)
•
Bicycle Safety
•
Healthy Eating for an Active Lifestyle (English/Spanish)
•
Monthly Health Challenge – Jumping Jack Challenge
•
Monthly Recipe – Light Fresh Potato Salad
•
“Get Healthy Walk n’ Talk” (English/Spanish)
For more information on ways to lead a healthier
lifestyle visit our website getheathyct.org
Like us on Facebook!
May 2016
Find Local Physical Activity Opportunities
Near You at the NEW
www.gethealthyct.org!
#bikemonthnhv calendar
SUNDAY
1
MONDAY
2
10am — Outspokin Ride
11am-4pm — Riverfest
10am — Fair Haven
History Ride
6pm — Women’s Ride
7pm — Tube & Tire
Workshop
4pm — Bike Polo
8
9
8am —Rock the Guantlet
10am — Clean Air Run
7pm — Tube & Tire
Workshop
16
7pm — Tube & Tire
Workshop
23
10am — East Rock Trail
Cleanup and MTB ride
4pm — Bike Polo
10am
—
Pizza
and
29
Pints Bike Tour
2pm — Ansonia Memorial
Day Pardade Ride with
Outspokin
4pm — Bike Polo
THURSDAY
10am — Bike to the
30
Beach
6pm — Feminist Ride
7pm — Tube & Tire
Workshop
10am-2pm— Open
Streets : Fair Haven
SATURDAY
4
5
6
7
10
11
12
13
14
10-2pm— Yale Day of
All Day —Bike to School All Day —SuperpresTge
7:30-9:30pm— Bike to
Service
Day
Race
Work Breakfast on Green
5pm — Tuesday Night
10-2pm— Open Streets :
All Day —CCAP Junior
Casual Road Ride
ArtWalk
Bike Race
6pm — Bike Trivia at Anna 5:30pm — Ice Cream Ride
Liﬀey’s
6pm — BSBC Worlshop 7pm - #NHVTourDeBrew
Town Green
7pm - #NHVTourDeBrew
BSBC
17
20
18
19
All Day —SuperpresTge
Race
6pm — TransportaTon
Book Club
24
7pm - Breaking Away
noon-4pm— Open
Streets : WEB
Work Breakfast on Vision
All Day— #BiketoStuﬀ
Trail
6pm — TransportaTon on 5:30pm — Ice Cream Ride 7pm - Bike-In Movie @
6pm — BSBC Worlshop
Tap
BSBC
7pm — Tube & Tire
Workshop
FRIDAY
3
4pm — Bike Polo
22
WEDNESDAY
4pm — Bike Polo
15
TUESDAY
Work Breakfast on Pitkin
Plaza
5:30pm — Ice Cream Ride
6pm — BSBC Worlshop
7pm - #NHVTourDeBrew 7:30-9pm— Bike Party
25
26
7pm — Adventure Cycling
7pm — Twilight Sandwich
21 10am —Bike 101
10am —Bike 101
noon-4pm— Open
Streets : Cornell-Scod
27
28
7:30-9:30pm— Yale Bike
to Work Breakfast
noon-4pm— Open
Streets : The Hill Pop-Up
5:30pm — Ice Cream Ride 7pm - #NHVTourDeBrew 6-9pm— CriTcal Mass
6pm — BSBC Worlshop 7:30pm — “Bikes VS Cars” 9-11pm— Bike-In Movie
9:30pm- 12am— Final
Bike Bash
31
noon-4pm— Open
Streets : Dixwell Pop-Up
6pm — Bike Awards
Dinner
http://static1.squarespace.com/static/54cd48a2e4b0d4b6c1e392d7/t/5709c10b59827e091dde8133/1460257058768/Bike+Month+Calendar+V2.png
Finding Local Walking, Hiking and Biking Trails
Trail Link (www.traillink.com)
Website Features:

Search trails by City, State, Zip Code and Trail Name

Find trails for different types of activities:
Biking, ATV, Hiking, Running, Mountain Biking,
Snowmobiling, etc.
CT Bike Routes (www.ctbikeroutes.org)
Website Features:

Search trails by Geographic Region, Start Town, Ride
Length and Terrain/Difficulty

Ability to download a ride description sheet and/or
turn-by-turn route sheet

Interactive map of the route selected showing the
elevation
Trails.com (www.trails.com)
Website Features:

Search by City, State and Zip Code

Filter trails by different types of activities including:
Fishing, Kayaking, Skiing, Mountain Biking, etc.

Create a profile to save your favorite trails and photos

Message boards
For even more local physical activity and nutrition resources,
visit our website at www.gethealthyct.org
Do you like treasure hunts?
Do you like to exploring parks, forests and cities?
Then you need to try letterboxing!
Letterboxing is a fun, intriguing pastime that sends people on "treasure-hunts" in parks, forests,
and cities around the world. Participants seek out hidden letterboxes by cracking codes and
following clues. Small boxes are hidden in various locations--usually outdoors, though some are
planted indoors as well--and the creator of the box will release clues so others can find them.
The box is expected to have a logbook that finders can log into and a stamp that the finder can
stamp into their own personal logbook as a record of all the letterboxes they've found. The
finder of the letterbox will stamp their personal stamp into the logbooks found inside letterboxes
so others who find the letterbox later know they found it.
Letterboxes can be hidden almost anywhere. Most are planted in scenic, outdoor areas, but
others have been planted in bookstores, libraries, zoos, pubs, coffee shops, cemeteries and
playgrounds.
What do you need to start?
1.
2.
3.
4.
Clues - you can find local clues on these websites: Atlasquest.com or Letterboxing.org
A trail name that you can make up
Stamp, ink pad, logbook and pen/pencil
Compass (some boxes require a compass)
Other things you may want: gloves, water, snacks, sunglasses, hat, mosquito repellent, cell
phone, flashlight, first-aid kit, and anything else that would ensure your safety, comfort, and
general well-being
Here is a sample clue for a letterbox in New Haven:
Butterfly at Lighthouse Park
Go to Lighthouse Park, park if you need to and find the Butterfly Garden located
along the main road (not turning right towards the beaches and lighthouse). From the
butterfly garden, cross the main road and walk southward along it about 40-45 paces,
then start searching low to the ground, where the box is sheltered by a large rock.
This letterbox has Monarch butterfly stamp in honor of the migrating butterflies that
pass through the park every September and was placed by kids in the Learning
Collective of Middletown, CT.
For more information and to find clues in or close to your hometown, visit:
1. AtlasQuest.com
2. Letterboxing.org
Not only is physical activity important for you and your family, but it is important for your pet too.
Try these ideas for participating in physical activity together:
 Go on a family picnic and bring your dog.
Pack some healthy snacks like fruit, veggie sticks, mixed nuts, and plenty of water (including a bowl
for your dog to drink!). Bring some fun toys like a Frisbee or ball and play a game of catch with your
kids and your pet.
 Cool off when it is hot by taking a run through the sprinklers.
Put the kids in their swim trunks (don’t forget the SPF!) and run around with your pet in the water. Be
sure to have a lot of drinking water available to stay hydrated.
 Go to the open water.
If you live near a beach or a lake find a location that is pet-friendly and bring them along for a day in
the sun with your kids. Don’t forget the sunscreen and water!
 Participate in local walks.
Find local fundraising walks or fun runs that are animal-friendly and bring the whole family. You will be
exercising, spending time together, and supporting a great cause.
 Visit a dog park.
If your dog gets along well with other dogs, find a local dog park to visit for an afternoon. You and
your kids can take turns playing fetch, tug-of-war, and running around with your pet.
 Walk home from school.
If your child walks home from school, bring the dog when you meet them at school and walk home
together. You can also walk together in the morning on the way to school or with a spouse or family
member who walks to or from work.
Incorporate one or two of these tips a week and your family and your pet will thank you!
Learn more at, www.heart.org
Benefits of Outdoor Exercise
Exercising outside can offer many benefits. It can help improve your mood, expose you to vitamin D
from the sun, and increase your energy level. It also offers a varied landscape that you do not get
indoors. So if you are walking, running, or bicycling, you are more likely to encounter hills. This helps
work different muscle groups and increase the intensity of your workout.
A Complete Workout
Your routine should include three types of exercise:

Aerobic exercise. This is any kind of exercise that uses your larger muscles and gets your
heart beating faster. Aim to get at least 2 hours and 30 minutes of moderate-intensity aerobic
exercise each week.

Stretching exercises. These exercises stretch your muscles for better flexibility and range
of motion in your joints. You can stretch before or after doing your other exercises.

Strength training. These exercises work your muscles to make them stronger and help
build stronger bones. Try to work out all of your major muscle groups at least twice a week.
Just make sure to rest for a day in between.
No matter what type of outdoor workout you choose, include exercises from all three groups. Include
exercises that target your arms, legs, shoulders, chest, back, and abdominal muscles.
If you have not been active in a while, or if you have a health condition, it is a good idea to talk with
your health care provider before starting an exercise program.
Ideas for Outdoor Exercise
There are many ways to exercise outdoors, the possibilities are almost endless. Choose something
that appeals to you and is right for your level of fitness. Here are some ideas:

Warm up first. Get your blood flowing by walking for about 5 minutes. Add a dynamic
stretch by bringing your knees up toward your chest. Warming up and stretching your
muscles can help prevent some injuries. You should continue with your warm up until your
body feels warm and you are just starting to sweat.

Walk or jog to your outdoor gym. Choose a park or playground near your house for your
workout. This way you can start, and end, your routine with a brisk walk or light jog.

Choose your props. Park benches, trees, and monkey bars all make great exercise props.
Use a park bench for doing pushups, dips, and step-ups. Monkey bars and tree branches are
great for pull-ups. Or you can use them to work your abs by pulling your bent legs up
towards your chest while you hang from your hands. You can also wrap resistance bands
around trees or poles to do strengthening exercises.

Think full body. When exercising outside, use exercises that use your body weight. For
example, you can do squats, lunges, pushups, dips, sit ups, and planks. Do 15 repetitions of
each exercise. Build up to 3 sets of 15 repetitions for each exercise.

Join a class or group. Many people feel more motivated when exercising in a group. Look
for fitness classes, such as yoga, tai chi, or aerobics, offered outside in local parks and
recreation areas. You can also look for groups that focus on a sport you enjoy, such as
bicycling, hiking, jogging, rowing, tennis, or Frisbee.

Make chores a workout. Yes, your outdoor chores can count as exercise. A combination of
gardening, mowing the lawn with a push mower, pulling weeds, or raking leaves can give
you a full body workout.

Mix it up. Keep your workout new by varying your routine every so often. Try a new sport or
walk, hike, or jog along a new route. Take a day trip and do your routine somewhere new.
Staying Safe
Whenever you exercise outside, you should take a few precautions to make sure you stay safe.

Watch the weather. While you can exercise in most types of weather, extreme heat or cold
can be dangerous. In cold weather, dress in layers, and wear a hat and gloves. In hot
weather, wear plenty of sunscreen, choose lightweight clothing, and drink lots of water.

Use caution on streets. Walk or jog facing oncoming traffic and wear bright clothing so
drivers can see you. If you are out when it is dark, wear reflective clothing or carry a
flashlight.

Be prepared. Carry an ID and a cell phone, just in case.
For More Information
The American Council on Exercise (ACE) has many exercise routines listed on its site -www.acefitness.org/acefit/fitness-programs.
There are also many books on exercises you can do on your own. You can also get fitness videos or
DVDs. Choose books or videos created by people with fitness credentials. Look for someone
certified by ACE or the American College of Sports Medicine.
When to Call the Doctor
Call your health care provider right away if you have any of the following symptoms during exercise:
 Pressure or pain in your chest, shoulder, arm, or neck
 Feeling sick to your stomach
 Severe pain
 Trouble breathing or shortness of breath even when you stop exercise
 Lightheadedness
 A headache, weakness, confusion, or muscle cramps in hot weather
 Loss of feeling or stinging on any area of your skin in cold weather
Source: https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000891.htm
Rutina de ejercicios al aire libre
Hacer ejercicio no tiene que significar ir a un lugar cerrado, como el gimnasio. Usted puede realizar un
entrenamiento completo en su propio patio trasero, en una zona de juegos infantiles local o en el parque.
Beneficios del ejercicio al aire libre
Hacer ejercicio al aire libre puede ofrecer muchos beneficios. Puede ayudar a mejorar su estado de ánimo,
exponerlo a vitamina D del sol y aumentar su nivel de energía. También ofrece un paisaje variado que no
obtiene cuando está en interiores. De esta forma, si está caminando, corriendo o montando en bicicleta, es
más probable que se encuentre con colinas. Esto ayuda a trabajar distintos grupos de músculos e
incrementar la intensidad de su entrenamiento.
Un entrenamiento completo
Su rutina debe incluir tres tipos de ejercicio:

Ejercicio aeróbico. Este es cualquier tipo de ejercicio que utiliza sus músculos más grandes y que
hace que su corazón lata más rápidamente. Intente hacer al menos 2 horas y 30 minutos de ejercicio
aeróbico de intensidad moderada todas las semanas.

Ejercicios de estiramiento. Estos ejercicios estiran sus músculos para una mayor flexibilidad y
rango de movimiento en sus articulaciones. Usted se puede estirar antes o después de hacer sus
otros ejercicios.

Entrenamiento de fortalecimiento. Estos ejercicios ponen a trabajar sus músculos para
fortalecerlos y ayudan a formar huesos más fuertes. Intente ejercitar todos los principales grupos de
músculos al menos dos veces por semana. Solo asegúrese de descansar un día entre sesiones.
Sin importar qué tipo de ejercicio al aire libre elija, incluya ejercicios de los tres grupos. Incluya ejercicios que
trabajen sus brazos, piernas, hombros, pecho, espalda y sus músculos abdominales.
Si no ha realizado ninguna actividad en un tiempo o si tiene una afección, es buena idea hablar con su
proveedor de atención médica antes de comenzar un programa de ejercicios.
Ideas para hacer ejercicio al aire libre
Existen muchas formas de hacer ejercicio al aire libre; las posibilidades son prácticamente infinitas. Elija algo
que le atraiga y que sea adecuado para su nivel de estado físico. Estas son algunas ideas:

Caliente antes de comenzar. Ponga a fluir su sangre caminando aproximadamente 5 minutos.
Añada un estiramiento dinámico elevando sus rodillas hacia su pecho. Calentar y estirar sus
músculos puede ayudar a prevenir algunas lesiones. Debe realizar su calentamiento hasta que su
cuerpo se sienta caliente y esté apenas comenzando a sudar.

Camine o trote a su gimnasio al aire libre. Para realizar su entrenamiento, elija un parque o una
zona de juegos que esté cerca de su casa. De esta manera usted puede comenzar y terminar su
rutina con una caminata vigorosa o un ligero trote.

Elija los objetos que usará para su ejercicio. Las bancas de los parques, los árboles y los
pasamanos son excelentes para usarse para hacer ejercicio. Utilice las bancas del parque para hacer
lagartijas, fondos (flexiones de brazos en sus distintas variantes) y para usarlas como escalón. Los
pasamanos y las ramas de los árboles son grandiosos para hacer barras. O puede utilizarlas para
trabajar su abdomen elevando sus piernas dobladas hacia su pecho mientras se cuelga con las
manos. También puede atar bandas de resistencia alrededor de árboles o postes para hacer
ejercicios de fortalecimiento.

Piense en su cuerpo completo. Al hacer ejercicio al aire libre, utilice ejercicios que utilicen su peso
corporal. Por ejemplo, puede hacer sentadillas, estocadas estáticas, lagartijas, fondos, abdominales y
planchas anaeróbicas. Haga 15 repeticiones de cada ejercicio. Aumente poco a poco hasta llegar a 3
series de 15 repeticiones de cada ejercicio.

Inscríbase a una clase o un grupo. Muchas personas se sienten más motivadas cuando hacen
ejercicio en grupo. Busque clases locales de entrenamiento físico, como yoga, taichí o aeróbics, que
se realicen al aire libre en parques y zonas recreativas locales. También puede buscar grupos que se
enfoquen en un deporte que usted disfrute como el ciclismo, el montañismo, trotar, remar, jugar tenis
o lanzar y atrapar un frisbee.

Haga de las labores del hogar un ejercicio. Así es, sus tareas al aire libre pueden contar como
ejercicio. Una combinación de jardinería, cegar el césped con una cegadora manual, quitar hierbas o
rastrillar hojas puede proporcionarle una entrenamiento del cuerpo completo.

Incorpore variantes. Mantenga su ejercicio novedoso al variar su rutina cada tanto tiempo. Pruebe
un nuevo deporte o camine, haga montañismo o trote por una nueva ruta. Realice un paseo y lleve su
rutina a un lugar nuevo.
Cómo mantenerse seguro
Siempre que haga ejercicio al aire libre, debe tomar algunas precauciones para asegurarse de mantenerse
seguro.

Observe el clima. Si bien es posible hacer ejercicio en la mayoría de las condiciones climatológicas,
el calor o frío extremo puede ser peligroso. En el clima frío, vístase en capas y use un gorro y
guantes. En el clima caliente, use mucho protector solar, elija ropa ligera y beba mucha agua.

Sea cuidadoso en las calles. Corra o trote de cara al tráfico y utilice ropa de colores brillantes para
que los conductores puedan verlo. Si sale a correr cuando está oscuro, utilice ropa que refleje la luz o
lleve consigo una linterna.

Esté preparado. Lleve consigo una identificación y su teléfono celular, en caso de que los necesite.
Para más información
El Consejo Estadounidense del Ejercicio (American Council on Exercise, ACE) tiene muchas rutinas de
ejercicio listadas en su sitio web -- www.acefitness.org/acefit/fitness-programs.
También están disponibles muchos libros sobre ejercicios que puede hacer por su parte. Adicionalmente
puede encontrar videos o DVD de ejercicios. Elija libros o videos creados por personas con certificados en
entrenamiento físico. Busque a personas certificadas por el ACE o por el Colegio Estadounidense de
Medicina Deportiva (American College of Sports Medicine).
Cuándo llamar al médico
Llame a su proveedor de atención médica de inmediato si presenta cualquiera de los siguientes síntomas
durante el ejercicio:
 Presión o dolor en el pecho, el hombro, el brazo o el cuello
 Sensación de náuseas
 Dolor intenso
 Problemas para respirar o falta de aire cuando detiene el ejercicio
 Mareo
 Dolor de cabeza, debilidad, confusión o calambres musculares en el clima cálido
 Pérdida de sensación o escozor en cualquier parte de su piel en clima frío
Source: https://www.nlm.nih.gov/medlineplus/spanish/ency/patientinstructions/000891.htm
10
tips
be an active family
Education Series
10 tips for becoming more active as a family
Nutrition
Dairy
Fruits
Vegetables
Grains
Protein
Physical activity is important for children and adults of all ages. 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
activity to your family’s busy schedule.
1
6
set specific activity times
Determine time slots throughout
the week when the whole family is
available. Devote a few of these times to
physical activity. Try doing something
active after dinner or begin the weekend
with a Saturday morning walk.
2
Choose some activities that do not depend on the weather conditions. Try mall walking, indoor swimming,
or active video games. Enjoy outdoor activities as a bonus
whenever the weather is nice.
3
plan ahead and track your progress
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.
4
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.
5
build new skills
Enroll the kids in classes they might enjoy such as gymnastics, dance, or tennis. Help them practice.
This will keep things fun and interesting, and introduce new
skills!
United States
Department of
Agriculture
7
Write your activity plans on a family calendar. Let the kids help in planning the activities. Allow them to
check it off after completing each activity.
plan for all weather conditions
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.
8
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.
9
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.
10
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.
Go to www.ChooseMyPlate.gov
for more information.
DG TipSheet No. 29
April 2013
Center for Nutrition Policy and Promotion
USDA is an equal opportunity provider and employer.
10
consejos
Serie
de educación
en nutrición
que su familia se
mantenga activa
10 consejos para que su familia sea más activa
La actividad física es importante en niños y adultos de todas las edades. Mantener la familia activa puede
beneficiar a todos. Los adultos necesitan 2½ horas de actividad física a la semana y los niños necesitan 60 minutos
por día. Siga estos consejos para incrementar la actividad física de su familia.
1
planee actividaes específicas
Determine las horas en las que toda
la familia esta disponible. Dedique
algunas de éstas horas para la actividad
física. Trate de hacer alguna actividad
después de la cena o empieza el fin de
semana con una caminata en la mañana
del Sábado.
2
Escoga algunas actividades que no dependan de las condiciones del tiempo. Pruebe caminando en el centro
comercial, natación en piscina cubierta o juegos activos de
video. Disfrute actividades adicionales afuera cuando el
tiempo lo permita.
planee con anticipación y tome nota de sus logros
Escriba sus planes en el calendario familiar. Deje
que los niños ayuden a planear las actividades. Permita
que ellos marquen las actividades que ya realizaron.
3
incluya el trabajo en la casa
4
5
use lo que esta disponible
desarrolle nuevas habilidades
Suscriba a los niños en clases que los entretengan como: gimnasia, danza o tenis y ayúdelos a practicar.
Esto ayudará a mantener las actividades divertidas,
interesantes y desarrollarán nuevas habilidades.
United States
Department of
Agriculture
8
empiece poco a poco
Empiece introduciendo una
nueva actividad familiar y
adicione más cuando vea que todos
esten listos. Lleve al perro a largas caminatas, juegue con la
pelota o vaya a clases de educación física.
Planee actividades que no requieren herramientas o espacios especiales. Ejemplos incluyen: caminar,
trotar, saltar soga, jugar a las escondidas y bailar. Busque
programas gratis o de bajo costo en los centros recreativos
de su comunidad.
7
apague la televisión
Establezca una regla de tal manera que nadie pueda ver TV, juegos de video o usar la computadora por más
de 2 horas por día (excepto por las tareas de la escuela). En
vez de un programa de televisión participe en un juego familiar
activo, baile su música favorita o salga a caminar.
Deje que los niños participen en el
trabajo del jardín y otras tareas de
la casa. Ellos pueden ayudar rastrillando,
deshierbando, plantando o aspirando.
6
planee para todas las condiciones del tiempo
9
incluya otras familias
Invite a otras familias a tus actividades. Esta es una manera para que sus niños compartan el tiempo con
amigos mientras hacen actividad física.
Planee fiestas con juegos activos como
boliche, carrera de obstáculos, suscríbase
en los programas familiares de YMCA
o en un club recreacional.
10
deleite a su familia con actividad
divertida
Cuando sea tiempo de una celebración familiar, planee algo activo como premio. Planee un paseo al zoológico,
al parque o al lago, para
deleite de todos.
Visite www.ChooseMyPlate.gov
para obtener más información.
DG TipSheet No. 29
Abril 2013
El USDA es un proveedor y empleador que ofrece
igualdad de oportunidades para todos.
Healthy Tips
for Active Play
Why is active play important?
Active play helps your child learn healthy habits. There are many health
benefits of active play, such as:
Active children are less likely to weigh too much.
Keeping your child active now helps lower the chance of developing chronic diseases like Type 2 diabetes.
Activities, like running and jumping rope, help your child learn movement skills to develop muscles and strong bones.
Active play can also help the mind develop. Playing “pretend” lets kids be creative.
Active children are more likely to be happy and feel good about themselves. Children feel proud after learning how to bounce a ball or ride a bike.
Your child loves to move!
Encourage your child to play actively several times each day. Active play for children can happen in short bursts of time and can be
led by you or your child. Active play can include playing on the playground,
playing tag with friends, or throwing a ball.
Do you wonder if your child is active enough?
My child plays outside several times a day or inside where he or she is free to move.
YesNo
I make sure my child’s TV and screen time is less than 2 hours a day.
YesNo
I make sure my child is actively moving for at least 60 minutes a day. YesNo
When actively playing, my child breathes quickly or sweats.
YesNo
If you can usually answer yes to these statements, your child is probably getting enough active play.
United States Department of Agriculture
FNS-456
Revised May 2012
How can you raise an active child?
Make active play fun for the whole family. Let your child help plan the fun.
Focus on fun, not performance. All children like to play. They will win when they move, have fun, and are
active daily.
Set limits on TV and computer time. Limit TV and other screen time to less than 2 hours a day, as advised by many doctors. Try reading during inactive time rather than watching TV.
Be active yourself. Active parents tend to raise active children. You influence your
child’s behavior, attitudes, and future habits. Be more active and limit your own time
watching TV. Set the example by using safety gear, like bike helmets.
SH LI N
FI N I
E
As children grow, they may be ready for new activities.
By age 2, they can run, walk, gallop, jump, and swim with
adult help.
By age 3, they can hop, climb, ride a tricycle or bicycle with
training wheels and a safety helmet, and catch, throw, bounce, and kick a ball.
By age 4, they can skip, swim, and complete an obstacle course.
There are many activities you can do with your child.
Here are some ideas of how to be active with your child.
Write down your own ideas, too!
Indoor play
Outdoor play
Act out a story
Family walks after dinner
Turn up the music and dance
Play catch
Walk inside a shopping mall
Take a nature hike
Play games, such as duck-duck-goose, hide
and seek, follow the leader, Simon says
Games in the yard or park
Your family ideas: __________________________
Your family ideas: ___________________________
Kick a ball
For more great tips on these
and other subjects, go to:
ChooseMyPlate.gov/preschoolers/
Consejos Saludables
para
el Juego Activo
¿Por qué es importante el juego activo?
El juego activo ayuda a su hijo a aprender hábitos saludables. El juego activo
tiene muchos beneficios de salud, tales como:
Los niños activos son menos propensos al sobrepeso.
Mantener a su hijo activo ahora ayuda a reducir la posibilidad de contraer enfermedades crónicas como diabetes tipo 2.
Las actividades, como correr o saltar la cuerda, ayudan a su hijo a aprender habilidades de movimiento para desarrollar músculos y huesos fuertes.
.
El juego activo también puede ayudar al desarrollo mental. Jugar simulando les permite a los niños ser creativos.
Es más probable que los niños activos sean felices y se sientan bien con ellos mismos. Los niños se sienten orgullosos después de aprender cómo rebotar una pelota o andar en bicicleta.
¡A su hijo le encanta moverse!
Anime a su hijo a jugar activamente varias veces al día. El juego activo
para niños puede realizarse en períodos cortos de tiempo y puede guiarlo
usted o su hijo. El juego activo puede incluir jugar en el parque de juegos,
jugar a corretearse con amigos, o lanzar una pelota.
.
¿Se pregunta si su hijo es suficientemente activo?
Mi hijo juega afuera varias veces al día o adentro donde puede moverse.
SiNo
Me aseguro de que mi hijo vea la TV o use la computadora menos de dos horas diarias.
SiNo
Me aseguro de que mi hijo se mueva activamente por lo menos 60 minutos al día. SiNo
Cuando juega activamente, mi hijo respira rápidamente o suda.
SiNo
Si por lo general responde que sí a estas preguntas, es probable que su hijo tenga suficiente juego activo.
United States Department of Agriculture
FNS-456-S
USDA es un proveedor y empleador que ofrece igualdad de oportunidades.
Revisado Mayo del 2012
¿Cómo criar a un niño activo?
Haga el juego activo divertido para toda la familia. Permita a su hijo planear la diversión.
Enfóquese en la diversión, no en el desempeño. A todos los niños les gusta jugar. Ganarán al moverse, divertirse, y estar activos diariamente.
Ponga límites al tiempo frente a la TV o la computadora. Limite el tiempo frente a la TV a menos de 2 horas diarias, como aconsejan muchos médicos. Procure leer en momentos de inactividad en lugar de ver televisión.
Sea activo usted mismo. Los padres activos tienden a criar hijos activos. Usted tiene
influencia en el comportamiento, actitud y hábitos futuros de su hijo. Sea más activo y
limite su propio tiempo de ver televisión. Ponga el ejemplo usando equipo de seguridad,
como cascos de bicicleta.
M E TA
A medida que crecen los niños, pueden estar listos para actividades nuevas.
A los 2 años, pueden correr, caminar, correr al galope, saltar y nadar con ayuda de un adulto.
A los 3 años, pueden dar brincos, escalar, andar en triciclo o
bicicleta con rueditas de entrenamiento y casco de protección, y atrapar, lanzar, rebotar y patear una pelota.
A los 4 años, pueden brincar, nadar y completar una pista de obstáculos.
Hay muchas actividades que puede hacer con su hijo.
Estas son unas ideas de cómo mantenerse activo con su hijo.
¡También escriba sus propias ideas!
Juegos bajo techo
Outdoor play
Actuar una historia
Caminar con la familia
Encender la música y bailar
después de cenar
Caminar dentro de un centro comercial
Jugar atrapadas
Juegos tales como la gallinita ciega,
escondidas, “sigue al líder,” Simón dice
Hacer caminata en la naturaleza
Juegos en el patio o parque
Ideas de su familia: __________________________ Patear un balón
Ideas de su familia: ___________________________
Para recibir más consejos acerca de
estos y otros temas, visite:
ChooseMyPlate.gov/preschoolers/
TIPS FOR
PARENTS,
GUARDIANS,
AND KIDS
BICYCLE SAFETY
Bicycling is fun, healthy, and a great family activity.
But a bicycle isn’t a toy; it’s a vehicle!
So DRIVE your bicycle and follow these tips.
Safe Riding Tips
Before riding, make sure you, your family, and the bicycles are
ready to ride. Be a “Roll Model” for other adults and children.
Remember to:
■■
Wear a Bicycle Helmet. Everyone – at every age – should
wear bicycle helmets. For more guidance on fitting a helmet, see
the National Highway Traffic Safety Administration’s Fitting Your
Bike Helmet.
■■
Adjust Your Bicycle to Fit. Stand over your bicycle. There
should be 1 to 2 inches between the rider and the top tube (bar)
if using a road bike and 3 to 4 inches if using a mountain bike.
The seat should be level front to back, and the height should be
adjusted to allow a slight bend at the knee when the leg is fully
extended. The handlebar height should be level with the seat.
■■
Check Your Equipment. Before riding, inflate tires properly and
check that the brakes work.
■■
See and Be Seen. Whether daytime, dawn, dusk, bad weather,
or at night, make yourself visible to others. Wear neon, fluorescent
or other bright colors when riding, to be most easily seen. Wear
something that reflects light, such as reflective tape or markings,
or flashing lights. Remember, just because you can see a driver doesn’t
mean the driver can see you.
■■
Control the Bicycle. Ride with two hands on the handlebars, except when signaling a turn. Place books and
other items in a bicycle carrier or backpack.
■■
Watch for and Avoid Road Hazards. Look for hazards such as potholes, broken glass, gravel, puddles,
leaves, and dogs. All these hazards can cause a crash. If you are riding with friends and you are in the lead, yell
out and point to the hazard to alert the riders behind you.
■■
Avoid Riding at Night. It’s hard for road users to see bicyclists at dusk, dawn, and nighttime. Use reflectors
on the front and rear of your bicycle. White lights and red rear reflectors or lights are required by law in all States.
Many bicycle-related crashes resulting in injury or death are associated with bicyclist behavior and are in your
control, including such things as not wearing a bicycle helmet, riding into a street without stopping, turning left
or swerving into traffic that is coming from behind, running a stop sign, and riding the wrong way in traffic. To
maximize your safety, always wear a helmet and follow the rules of the road.
Rules of the Road - Bicycling on the Road
In all States, bicycles on the roadway are considered vehicles, and bicyclists are the drivers, with the same rights
and responsibilities as motorists to follow the rules of the road. When riding, always:
■■
Go With the Traffic Flow. Ride on the right in the same direction as other vehicles. Go with the flow – not
against it.
■■
Obey All Traffic Laws. A bicycle is a vehicle and you’re the driver. When you ride in the street, obey all traffic
signs, signals, and lane markings.
■■
Yield to Traffic. Almost always, drivers on a smaller road must yield (wait) for traffic on a major or larger road.
If there is no stop sign or traffic signal and you are coming from a smaller roadway (out of a driveway, from a
sidewalk, a bike path, etc.), you must slow down and look to see if the way is clear before proceeding. Yield to
pedestrians in a crosswalk.
■■
Be Predictable. Ride in a straight line, not in and out of cars. Signal your moves to others.
■■
Stay Alert at All Times. Use your eyes and ears. Watch out for potholes, cracks, wet leaves, storm grates,
railroad tracks, or anything that could make you lose control of your bike. Listen for traffic and avoid dangerous
situations; don’t use personal electronics when you ride.
■■
Look Before Turning. When turning left or right, always look behind you for a break in traffic, and then signal
before making the turn. Watch for left- or right-turning traffic.
■■
Watch for Parked Cars. Ride far enough out from the curb to avoid the unexpected from parked cars (like
doors opening, or cars pulling out).
Sidewalk versus Street Riding
The safest place to ride your bicycle is on the street, where bicycles are expected to follow the same rules of the
road and ride in the same direction as motorists. Sidewalks are designed for slower moving traffic like pedestrians.
■■
Children younger than 10 years old, however, are not consistently able to make the decisions
necessary to safely ride unsupervised in the street. Therefore, they are safer riding away from traffic.
■■
For anyone riding on a sidewalk:
• Check the law in your State or jurisdiction to make sure sidewalk riding is allowed.
• Watch for vehicles coming out of or turning into driveways.
• Stop at corners of sidewalks and streets to look for cars and to make sure the drivers see you before crossing.
• Enter a street at a corner and not between parked cars. Alert pedestrians that you are nearby, saying, “Passing
on your left,” or use a bell or horn.
DOT HS 811 557
May 2012
For more information
on bicycle safety, visit
the NHTSA Web site at:
www.nhtsa.gov.
8024b-050212-v3
10
tips
Nutrition
Education Series
healthy eating for
an active lifestyle
Dairy
Fruits
Vegetables
Grains
Protein
10 tips for combining good nutrition and physical activity
For youth and adults engaging in physical activity and sports, healthy eating is essential for optimizing
performance. Combining good nutrition with physical activity can lead to a healthier lifestyle.
1
maximize with nutrient-packed foods
Give your body the nutrients it needs by eating a
variety of nutrient-packed food, including whole grains,
lean protein, fruits and vegetables, and low-fat or fat-free
dairy. Eat less food high in solid fats,
added sugars, and sodium (salt).
2
energize with grains
Your body’s quickest energy source
comes from foods such as bread,
pasta, oatmeal, cereals, and tortillas. Be sure to
make at least half of your grain food choices whole-grain
foods like whole-wheat bread or pasta and brown rice.
3
power up with protein
Protein is essential for building and repairing muscle. Choose lean or low-fat cuts of beef or pork, and
skinless chicken or turkey. Get your protein from seafood
twice a week. Quality protein sources come from plantbased foods, too.
4
mix it up with plant protein foods
Variety is great! Choose beans and peas (kidney,
pinto, black, or white beans; split peas; chickpeas;
hummus), soy products (tofu, tempeh, veggie burgers), and
unsalted nuts and seeds.
5
vary your fruits and vegetables
Get the nutrients your body needs by eating a variety of colors, in various ways. Try blue, red, or black
berries; red and yellow peppers; and dark
greens like spinach and kale. Choose
fresh, frozen, low-sodium canned, dried,
or 100 percent juice options.
6
don’t forget dairy
Foods like fat-free and low-fat milk, cheese, yogurt, and fortified soy beverages (soymilk) help to build and
maintain strong bones needed for everyday
activities.
8
9
7
balance your meals
Use MyPlate as a reminder to include
all food groups each day. Learn more at
www.ChooseMyPlate.gov.
drink water
know how much to eat
Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water bottle with you to always
have water on hand.
Get personalized nutrition information based on your age, gender, height, weight, current physical activity
level, and other factors. Use SuperTracker to determine your
calorie needs, plan a diet that’s right for you, and track progress
toward your goals. Lean more at www.SuperTracker.usda.gov.
10
reach your goals
Earn Presidential recognition for reaching your healthy eating and
physical activity goals. Log on to
www.presidentschallenge.org to
sign up for the Presidential
Active Lifestyle Award (PALA+).
Go to www.ChooseMyPlate.gov and
www.Fitness.gov for more information.
DG TipSheet No. 25
March 2013
10
consejos
Serie
de educación
en nutrición
alimentación saludable
para un estilo de vida activa
10 consejos para combinar buena
alimentación y actividad física
Para jovenes y adultos comprometidos a practicar deportes y mantener actividad física, la alimentación saludable
es esencial para optimizar su rendimiento. La buena alimentación y la actividad física lo conducirán a un estilo de vida
saludable.
1
maximize alimentos nutritivos
Dé a su cuerpo los nutrientes que éste necesita
escogiendo alimentos nutritivos; incluya cereales
integrales, productos con proteína y bajos en grasas, frutas,
vegetales y leche sin o baja en grasa. Coma
menos alimentos ricos en grasas sólidas,
azúcares adicionados y sodio (sal).
2
revitalize con cereales
La fuente rápida de energía de su cuerpo
proviene de alimentos como el pan, pasta, avena,
otros cereales y tortillas. Asegúrese que por lo menos la
mitad de los productos de grano que selecione sean integrales
como pan, pasta o arroz integral.
3
enriquezca con proteína
La proteína es esencial para desarrollar y mantener los músculos. Seleccione carne de res o cerdo baja en
grasa, pollo o pavo sin pellejo. Obtenga proteína del pescado
dos veces a la semana. Fuentes ricas en proteína también
provienen de las plantas.
4
consuma proteínas de origen vegetal
¡La variedad es grandiosa! Seleccione legumbres (frejoles tipo riñon, pinto o negras; alverjitas; garbanzo
y crema de garbanzo), productos de soya (tofu, tempeh,
hamburguesas vegetales), nueces sin sal y semillas.
5
diversifique las frutas y verduras
Obtenga los nutrietes que su cuerpo necesita consumiendo variedad de colores en varias formas. Puré de bayas
azules, rojas o negras; pimientos rojos o amarillos, verduras
como la espinaca o acelga. Seleccione frutas
frescas, deshidratadas, congeladas, enlatadas
bajas en sodio o jugos 100% de frutas.
6
no olvide los productos lácteos
8
9
Alimentos como la leche sin o baja en grasa, queso, yogur y bebidas fortificadas de soya (leche de soya) ayudan a mantener los huesos sanos, tan necesarios para las actividades diarias.
7
balancee las comidas
Use MyPlate para recordar e incluir todos los grupos de alimentos en sus comidas diarias. Lea más en ChooseMyPlate.gov.
beba agua
conozca cuánto debe comer
Manténgase hidratado bebiendo agua en vez de
bebidas azucaradas. Guarde y reuse botellas de agua
para tener siempre agua a la mano.
Obtenga información nutricional basada en su edad, sexo, altura, peso, actividad física actual y otros
factores personales. Use SuperTracker para determinar sus
necesidades calóricas, planee una dieta apropiada para usted
y siga su progreso hasta llegar a su meta. Lea más en
www.SuperTracker.usda.gov.
10
logre su meta
Obtenga reconocimiento presidencial por alcanzar sus metas de alimentación
saludable y actividad física. Vaya a
www.presidentschallenge.org para
inscribirse al premio “Vida Activa
Presidencial” (PALA por sus siglas
en inglés).
Visite www.ChooseMyPlate.gov y
www.Fitness.gov
para obtener más información.
DG TipSheet No. 25
Marzo 2013
El USDA es un proveedor y empleador que ofrece
igualdad de oportunidades para todos.
Monthly Health Challenge: Jumping Jack Challenge
Are you looking for a total body workout? Well jumping jacks are a simple cardiovascular exercise that
incorporates a variety of muscles. Jumping jacks help tone your arms, shoulder, chest, hips, behind,
thighs, and legs, while also improving both your stamina and endurance. Plus, you can burn up to 6
calories per minute.
How to perform the perfect Jumping Jack?
1. Stand with your feet together and your hands down
by your side.
2. In one motion jump your feet out to the side and
raise your arms above your head. Your hands should
touch each.
3. Immediately reverse that motion by jumping back to
the starting position and repeat.
*To make jumping jacks easier, take out the jumping. Step
out to the side at a distance that you are comfortable with.
To make the jumping jacks more difficult, perform a squat
and touch the floor after each jump.
For beginners, please follow the (E) Easy track. For a more
challenging workout, follow the (C) Challenging track .
Sunday
1
(E)10
(C) 15
Monday
2
(E)12
(C) 20
Tuesday
3
(E)15
(C)25
Wednesday
4
(E) 18
(C) 35
Thursday
5
(E)Rest
(C)45
Friday
6
(E)20
(C) Rest
Saturday
7
(E) 25
(C) 55
8
(E) 28
(C) 65
9
(E) 30
(C) Rest
10
(E)Rest
(C)75
11
(E)35
(C)90
12
(E) 38
(C) 100
13
(E)40
(C) 115
14
(E)50
(C) Rest
15
(E)Rest
(C) 135
16
(E) 55
(C)150
17
(E)60
(C) 175
18
(E) 65
(C) 185
19
(E) 70
(C)Rest
20
(E) Rest
(C) 200
21
(E) 80
(C) 215
22
(E)85
(C) 230
23
(E)90
(C) Rest
24
(E) 95
(C) 245
25
(E) Rest
(C) 260
26
(E) 100
(C) 270
27
(E) 110
(C) Rest
28
(E) 120
(C) 280
29
(E) 130
(C) 290
30
(E) 140
(C) 300
31
(E) 150
(C) Rest
Source: http://30dayfitnesschallenges.com
Light and Fresh Potato Salad

Yield: 12 servings (serving size: 3/4 cup)
Ingredients















Dressing:
1/4 cup seasoned rice vinegar
2 tablespoons canola oil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
Salad:
5 cups cubed red potato (about 2 pounds)
1/2 teaspoon salt
1 cup chopped peeled cucumber
3/4 cup sliced grape or cherry tomatoes
3/4 cup chopped green bell pepper
1/2 cup chopped orange bell pepper
1/4 cup chopped green onions
1 (2 1/4-ounce) can sliced ripe olives, drained
Photo by: Photo: Howard L. Puckett; Styling:
Lydia Degaris-Pursell
Preparation
1.
To prepare dressing, combine first 4 ingredients in a large bowl; stir with a whisk.
2.
To prepare salad, place potato and 1/2 teaspoon salt in a medium saucepan. Cover with water to 2 inches
above potato; bring to a boil. Reduce heat, and simmer 8 minutes or until tender; drain.
3.
Add potato to dressing in bowl, tossing gently to coat; let stand 15 minutes. Stir in cucumber and remaining
ingredients; toss well. Cover and chill.
Nutritional Information
Amount per serving
 Calories 90
 Calories from fat 28 %
 Fat 2.8 g
 Sat fat 0.2 g
 Mono fat 1.6 g
 Poly fat 0.8 g
 Protein 1.8 g
 Carbohydrate 14.9 g
 Fiber 2 g
 Cholesterol 0.0 mg
 Iron 0.9 mg
 Sodium 295 mg
 Calcium 19 mg
Source: http://www.myrecipes.com/recipe/light-fresh-potato-salad
Get Healthy
Walk n’ Talk
DID YOU KNOW?
Walking can help aid in weight loss, improve breathing,
improve circulation, strengthen bones, reduce stress,
improve sleep, and prevent or manage chronic diseases.
Come walk with us!
Get Healthy Walk n’ Talk is a 4-week community walking series where the community is
invited to take a walk with local health care professionals on Saturday mornings at
Seaside Park. Each week will include:



1 hour walk with local health care professionals
30 minute health question and answer session
Giveaways and refreshments
Date & Time
Participating Health Care Professionals
*Subject to change*
Saturday, April 30th
10-11:30 am
Endocrinologist, Nutritionist, Internist
Saturday, May 7th
10-11:30 am
Saturday, May 14th
10-11:30 am
Cardiologist, Pediatrician, Nutritionist, Midwife
Saturday, May 21st
10-11:30 am
Nutritionist, Internist, Urgent Care Physician
Nutritionist, Internist, Naturopath
Interested in walking?
 Register for the walks at www.eventbrite.com and search for Get Healthy Walk n’ Talk.
 All walks will start at Casino Beach, located in the middle of Seaside Park, near the horse
stables. Just look for the Get Healthy CT table.
 Please arrive by 9:45 am on each walk day.
 You are welcome to attend as many of the walks as you can.
 Free parking!
For questions, please contact Jonathan James at (203) 576-7680
To find out more about Get Healthy CT, visit
www.gethealthyct.org
Recupere la Salud
Camine y Hable
¿SABÍAS usted?
El caminar puede ayudarle bajar de peso, mejorar la
respiración, mejorar la circulación, fortalecer los huesos, reducir el estrés, mejorar el sueño, y prevenir o manegar
enfermedades crónicas.
Camine con nosotros!
Recupere la Salud, Camine y Hable es una serie de la comunidad a pie de 4 semanas, donde
la comunidad es invitada a dar un paseo con profesionales de la salud en las mañanas de
los sábados en Seaside Park. Cada semana incluirá:



Una camnata de una hora con professionales de la salud
30 minutos para hacer preguntas sobre la salud
Regalos y refrescos
Fecha y Hora
Los Participantes
Sábado, 30 de abril
10-11:30 am
Endocrinólogo, Nutricionista, Internista
Sábado, 7 de mayo
10-11:30 am
Sábado, 14 de mayo
10-11:30 am
Cardiólogo, Pediatra, Nutricionista, Partera
Sábado, 21 de mayo
10-11:30 am
Nutricionista, Internista, Médico de Atención Urgente
Nutricionista, Internista, Naturópata
¿Tiene ud. Interés en la caminata?





Registrese para las caminatas en www.eventbrite.com y busque “Get Healthy Walk n’
Talk”.
Todos los paseos se iniciará en el Casino Beach, ubicado en el medio del parque de playa, cerca de los establos de caballos. Sólo tiene que buscar la mesa de Get Healthy CT”
Por favor llegue a las 9:45 de la mañana
Usted es invitado a asistir todas las caminatas, no hay límites
¡Estacionamiento gratis!
Para preguntas, favor de contactarse con Jonathan James at (203) 576-7680
Aprende más acerca de “Get Healthy CT”— www.gethealthyct.org

Find Local Physical Activity

Transcripción

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