Ways to be active
Daily Life Activities
Walking
- Goal for average steps per day = 10,000 to 12,000 steps
- RPE 2-4
- Measure your steps for a day and increase by 2,000 steps daily until you reach the goal
- When possible walk! To school, friends’ houses, to the park
Stairs
- Take the stairs whenever they are available
- RPE 6-8
Household activities (extra bonus points with mom and dad):
- RPE 2-6
- Clean your room
- Vacuum the house
- Unload and load the dishwasher or wash and put away dishes
- Do laundry including folding and putting away
Tips for exercising
- Recruit a buddy and get your family involved
- Create a motivating play list of music
- Write down your goals and tape them to the mirror
- Set an alarm with a motivating message
- Use a pedometer to track your steps (add a free app to your phone – see below)
My Fitness Pal
- Easy to use step counter
- Meal tracker
- Exercise tracker
- Calculates total calories per day based on meals and exercise you input for the day
- Can add friends to motivate each other
- Additional recipes, health tips and custom reminders available
SWORKIT (“Simply Work It”)
- Provides an app specific to kids “Sworkit Kids”
- Pick how much time you have to spend and the app will walk you through an exercise routine
Nike Training
- Provides a wide variety of workout routines
- Allows you to pick and choose the type of work out you want and the amount of time to spend