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Physical Activity We all need to be active. People who participate in any amount of physical activity will benefit. Stay active throughout the day by walking or bicycling for errands and using the stairs. Taking short activity breaks is a great way to do it. Getting a variety of physical activities are important. • Two or more days a week you should Avoid Injury schedule moderate or high-intensity muscle strengthening activities that When Bicycling involve all major muscle groups. Ride on the roadway, • Get a minimum of 2 1/2 hours a rather than on sidewalks. week of moderate-intensity aerobic Follow the same rules of activity, or 75 minutes a week, the road as when you are at least 10 minutes at a time, of driving a car. vigorous-intensity aerobic physical Wear a helmet every activity. time you ride. Active kids are healthy kids. Make sure Make yourself visible, children are physically active for a day and night. minimum of 60 minutes each day.

Healthy Eating • Eat a variety of vitamin-packed foods, especially whole grains, fruits, vegetables, low-fat or fat-free milk or foods high in calcium, leaner meats and other proteins. • Reduce your risk of cancer and other chronic diseases by eating as many fruits and vegetables as you want. It is the best way for your body to get the nutrients it needs. • Drink less pop and other sweet drinks — a can of pop has the same amount of sugar as a six-inch Snickers candy bar. • Limit saturated and trans fats, salt, added sugars and alcohol. • Eat moderately at meals and limit excessive caloric intake. • Limit the portion size of low-nutrient foods. Each portion should be no bigger than your fist. • Pay attention to how much you are eating. Grazing is a common reason people overeat. • Eat within two hours of waking up so your body’s metabolism will increase slightly throughout the day and help you burn calories. For more information, visit:


Minnesota Bike/Hike Guide - Spring 2017  

The Spring Bike Guide, offering many free maps of fun destinations in Minnesota to explore also lists hundreds of events to participate in f...

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