Physical Therapist

Get Moving, Stay Healthy! 

The U.S. Department of Health and Human Services 2008 Physical Activity Guidelines for Americans recommend that children and teens be physically active for at least 60 minutes on most, if not all, days. For children, the 60 minutes of activity can be done in smaller chunks of time over the day. Some of that time may come from physical education (PE) and gym classes in schools.

The Guidelines recommend that adults should do a minimum of 2 hours and 30 minutes, or 30 minutes 5 days a week, of moderate-intensity aerobic activity a week. Health experts recommend this level of activity to reduce the risk of chronic disease later in life.

Also, 60 minutes of moderate- to vigorous-intensity activity on most days of the week will help adults avoid gradual weight gain. This physical activity also can be done in smaller chunks of time over the day (Source). 

The key is to create opportunities for your child to move throughout the day!  

Walk, Walk, Walk

  • Take the stairs instead of the escalator or elevator
  • Take a family walk after dinner
  • Park farther from the entrance to the grocery store or mall
  • Go for a half-hour walk instead of watching TV
  • Make a Saturday morning walk a family habit
  • Take the dog on longer walks

Do More Around the House

  • Plant a garden
  • Do yard work. Get your children to help rake, weed, or plant
  • Ask your children to get items on different levels of the house 
  • Wash the car by hand

Movement Activities

  • Enroll your child in an afterschool or weekend activity
  • Play with your kids at least 30 minutes a day
  • Dance to music… with your kids
  • Have an older child push the shopping cart at the grocery store
  • Explore new physical activities - play mini golf, go rock climbing, have a family bowling night (Source)


Happy Moving!

~ Jamie Fugowski, DPT

Disclaimer This website is not a place for therapeutic recommendations or interventions.  The ideas presented here are informational and intended to be used only for play with close adult supervision and should not be used for diagnostic or training purposes.  If you are concerned about you or a family member starting an exercise program please see your medical provider.

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