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Exercising with osteoporosis: Stay active the safe way

If you have osteoporosis, you might mistakenly think exercise will lead to fracture. In fact though, using your muscles helps protect your bones. Osteoporosis is a major cause of disability in older women. A bone-weakening disorder, osteoporosis often results in fractures in the hip and spine—which can severely impair your mobility and independence. How can...
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Helping Kids Get Active

Today, there’s a world of entertainment for kids that has nothing to do with playing outside. Establishing healthy activity and eating patterns needs to start at a young age.
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Exercise When You Have A Cold

It’s that time of year again, sore throats and the sniffles seem to be abundant and hard to avoid. With a change in your normal health status, you may question how being sick influences your physical activity routine.
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Exercise-How Much is Enough

As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others. Not...
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Fighting the Winter Blues

Daylight savings brings upon early darkness, cold days, comfort foods and busy schedules. These new changes can bring a variety of feelings, one being a feeling of “winter blues”. With this feeling, exercise might be the last thing on your mind. Instead of falling into a winter slump and skipping your work outs, use the...
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Team Nutrition Sub-Grants Available to SD Schools!

South Dakota Team Nutrition Sub-Grants Due to the extension of the 2014-2016 South Dakota Team Nutrition grant, the following sub-grants are available to eligible schools and school districts until all funds are committed. Click on the sub-grant title below to learn more and to apply. Harvest of the Month Farmers Grow MyPlate School Nutrition Success...
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Pheasant Season Preparation

Fall has arrived. As the days get shorter and cooler, and the grass continues to dry out, one thing is on the mind of many South Dakotans and visitors from other states: ROOSTER! Hunting provides physical activity, emotional and social benefits and a nutritious, low-fat protein.
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You Can Decrease Your Cancer Risk. How? Move More!

A new study has shown that more leisure-time physical activity is associated with a lower risk of developing 13 different types of cancer! Leisure-time physical activity is exercise done at one’s own discretion, often to improve or maintain fitness or health. Examples include walking, running, swimming, and other moderate to vigorous intensity activities. In this study, the...
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Happy 100th Birthday National Park Service!

The National Park Service turned 100 on August 25, 2016, and they’ve inviting visitors of all ages to join in the celebration throughout the month! With special events across the country, and free admission to all 412 national parks from August 25 through August 28, the National Park Service is encouraging everyone to #FindYourPark for the centennial!...
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Park RX: Prescribe A Day In the Park!

The SD Department of Health and Department of Game, Fish and Parks are teaming up to encourage healthcare providers to provide their patients with a prescription for physical activity in any South Dakota State Park. Healthcare providers can now prescribe a free 1-day pass to any SD State Park.
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It’s HOT Out There: Exercise Safe!

July and August can be some of the hottest months in South Dakota. Along with a drastic change in temperature, many individuals participate in a variety of different sports and spend prolonged periods of time in the sun during this seasonal change. The human body serves as a great temperature regulator, but without practicing proper...
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Why Walk 20 Minutes?

There are mountains of research, tons of studies, and endless reports stating Americans need to be more physically active. Of course, the truth is – most of us already know we should be more active – it can’t hurt right? But, it seems like everywhere you turn there’s different advice on how much exercise is...
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Walk Walk Walk

South Dakota – it’s time to walk! Walking is one of the easiest ways to increase physical activity levels. The Surgeon General wants walking to become a national priority and we are following in those footsteps by encouraging everyone to walk: walk more, walk often, walk with friends, walk about 20 minutes, walk at work,...
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Active in the Workplace Series

On average, today’s adults work approximately 8 hours per day. For many, time at work is primarily sedentary—time spent sitting during waking hours in the form of computer use, reading, meetings, and driving or riding in a car. Fitting activity into your work schedule can be challenging, but there are small things you can do throughout the...
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Walking Toolkit: Improve your health, well-being & quality of life

Did you know that walking is the #1 physical activity of choice for South Dakotans? We walk for fun. We walk for exercise. We walk for transportation, and we walk to connect – with each other and with our environment. This toolkit is for anyone who wants to walk more and inspire others in their...
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Healthy Habits for Lifelong Cancer Protection

Cancer affects almost everyone whether it’s a friend, family member, neighbor, classmate, co-worker, or you. But what if there were things we could do that could potentially help us protect ourselves and our families from cancer? It is not one magic super food or a new drink, pill, supplement, or drug. It is eating healthy...
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Exercise when you have a cold

It’s that time of year again—sore throats and the sniffles seem to be abundant and hard to avoid. With a change in your normal health status, you may question how being sick influences your physical activity routine. Prevention is key and a great way to decrease the risk of getting sick is engaging in regular...
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Screens: Not for babies!

Many babies and toddlers absolutely love playing with touch-screen technology—and it’s no wonder! The touch screen provides instant gratification with its cool images, movements, and sounds appealing to their senses. Many parents are understandably thrilled with this interactive technology because they’ve heard (mostly through media ads) that babies can learn letters, numbers, words, and concepts....
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South Dakota Physical Activity Study 2014

At 53.7%, South Dakotans recently surpassed the National median (50.6%) when it comes to meeting recommended physical activity guidelines for aerobic exercise. However, we still rank lower than many of our surrounding states. Studies have shown that 71% of “inactive” South Dakotans are either overweight or obese, putting them at significant health risk. In November...
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Step It Up!

The Surgeon General’s Call to Action to Promote Walking and Walkable Communities has been released!
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Fitness Trends: Barre Workouts

Ballerinas have been doing Barre workouts for years, and now in the 21st century these awesome workouts are becoming mainstream. Ballet Barre workouts have been become very popular in the last 10 years and have found their way to South Dakota. What is a Barre Workout? Barre workouts are a combination of yoga and Pilates...
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#Commit2Ten

We challenge you to commit to 10 more minutes of physical activity each day. A little more physical activity makes a big difference! Visit the #Commit2Ten website and receive a personalized fitness profile, a 30-day activity calendar, resources, and support to commit to 10 additional minutes of physical activity per day. Take the next step: sign up for the #Commit2Ten...
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Fall into Fitness

Many consider Fall one of the most beautiful times of year. Changes in the natural outdoor colors, the arrival of cool weather, and the sight of farmers in the field all make this season a gorgeous time of year. Fall offers the opportunity for engagement in a number of outdoor activities, in a cool and...
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Staying Active in a Rural Community

In South Dakota, we are surrounded by small towns with low populations. Memberships to fitness facilities, gyms, recreation centers, or community physical activity opportunities may be slim, if available at all. With constant messaging about the benefits and importance of being physically active, one may wonder how they can keep active with limited access to...
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Park It This Summer: Health Benefits of Enjoying the Outdoors

Spending time outdoors, specifically at parks, offers many health benefits to both adults and children. The open space, green grass, trees, and other natural features may improve mood, reduce stress, or increase feelings of overall relaxation. One of the most obvious benefits parks and outdoor spaces offer is a place for people to engage in...
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National Physical Activity Plan

The National Physical Activity Plan has a vision: One day, all Americans will be physically active and they will live, work, and play in environments that facilitate regular physical activity.

The Plan is a comprehensive set of policies, programs, and initiatives that aim to increase physical activity in all segments of the American population.

www.physicalactivityplan.org

Let’s Move! Child Care

Let’s Move! Child Care is a nationwide call-to-action that empowers child care and early education providers to make positive health changes in children that could last a lifetime.

healthykidshealthyfuture.org

National Complete Streets Coalition

A nationwide movement launched by the National Complete Streets Coalition in 2004, Complete Streets integrates people and place in the planning, design, construction, operation, and maintenance of our transportation networks. The Coalition promotes the development and implementation of policies and professional practices that ensure streets are safe for people of all ages and abilities, balance the needs of different modes, and support local land uses, economies, cultures, and natural environments.

www.smartgrowthamerica.org/complete-streets/

America Walks

America Walks is a national organization is leading the way in making America a great place to walk.

www.americawalks.org

Partnership for Active Transportation

The Partnership for Active Transportation is a unique collaboration of organizations working at the intersection of transportation, public health and community vitality to promote greater investment in creating safe trail, walking and bicycling networks for all, and facilitating greater physical activity through active transportation.

The purpose of the Partnership is to build a diverse and influential movement to create healthy places for healthy people by supporting "active transportation" policies and practices. Active transportation -- human powered mobility such as walking and bicycling -- increases physical activity, provides balanced transportation choices, and fosters economically vibrant communities with a high quality of life.

http://www.partnership4at.org/about

Physical Activity Data Infographic

The latest physical activity data in SD shows how SD compares to surrounding states and the nation. The infographic (letter-size | tabloid size) reinforces the 150 minutes per week message through multi-sectorial collaboration. This resource is a call to action for SD community leaders and advocates working to increase physical activity – let’s keep SD...
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Active Transportation Checklist

A resource developed to assist SD communities in creating access and opportunities for increasing physical activity among residents of all ages and abilities. The Active Transportation Checklist will assist community leaders in starting conversations about walkability, improving the built environment, and gives a snapshot of the process for increasing active transportation with links to many...
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Today I Will…

An educational and participatory site to help people balance the calories they eat with the calories they burn each day by making active living and healthy eating choices.

todayiwill.com

President’s Council for Physical Fitness and Sports

Coordinates and promotes opportunities in physical activity, fitness, and sports for all Americans.

www.fitness.gov

Alliance for a Healthier Generation Schools Program

Healthy kids have higher attendance rates, higher test scores and behave better in class. The latest research on childhood health that has been combined with the most effective school policies to maximize impact and help make your school healthier.

www.healthiergeneration.org/take_action/schools

Assessment and Planning Tool: School Health Index

The CDC's Division of Adolescent and School Health has released a new online version of the School Health Index: A Self-Assessment and Planning Guide (SHI). The SHI allows schools to assess their policies and programs in relation to physical activity and physical education, healthy eating, tobacco use prevention, and unintentional injury & violence prevention.

www.cdc.gov/healthyyouth/shi/index.htm

Fuel Up to Play 60

In-school nutrition and physical activity program launched by National Dairy Council and National Football League with additional support from U.S. Department of Agriculture. Focuses on empowering kids to make smart choices about their nutrition and physical activity.

school.fueluptoplay60.com/tools

Let’s Move to Make Schools Healthier

A comprehensive initiative, launched by the First Lady, dedicated to solving the challenge of childhood obesity within a generation, so that children born today will grow up healthier and able to pursue their dreams. Let's Move! is about putting children on the path to a healthy future during their earliest months and years.

www.letsmove.gov


SPARK™ PE and SPARK™ After School

Evidence-based programs designed to promote physical activity in youth from K-12, and ages 5-14, respectively. They include curricula, training, equipment, and follow-up support components

http://www.sparkpe.org/


KidsHealth

A website devoted to the health of children and teens. Current information about growth, food, health, & fitness.

kidshealth.org



Walkable Communities

Provides information to help communities of all sizes become more walkable and pedestrian friendly. Provides information on workshops, training, and presentations.

www.walkable.org/

Pedestrian and Bicycling Information Center

Provides information on community problems and solutions, community design, and bike-ability and walk-ability checklists

www.bicyclinginfo.org/

Centers for Disease Control and Prevention – Active Community Environments

Active Community Environments (ACEs) is a CDC-sponsored initiative to promote walking, bicycling, and the development of accessible recreation facilities.

Active Community Environments (ACEs) is a CDC-sponsored initiative to promote walking, bicycling, and the development of accessible recreation facilities.

www.cdc.gov/nccdphp/dnpa/physical/health_professionals/active_environments/aces.htm

Active Living Leadership

Basic facts on creating environments that encourage physical activity, including policy development resources. Also includes a calculator for communities and businesses to calculate what costs are associated with physical inactivity in their community or business.

www.activelivingbydesign.org

The Community Guide: What Works to Promote Health

The Community Guide is a credible resource with many uses because it is based on a scientific systematic review process and answers questions critical to almost everyone interested in community health and well-being such as:
- What interventions have and have not worked?
- In which populations and settings has the intervention worked or not worked?
- What might the intervention cost? What should I expect for my investment?
- Does the intervention lead to any other benefits or harms?
- What interventions need more research before we know if they work or not?

www.thecommunityguide.org/index.html

The Walking Revolution

A 30-minute documentary film that's guaranteed to get you walking, The Walking Revolution explores the tremendous changes a regular walking routine can make in your life and community.

http://everybodywalk.org/documentary/


National Institute on Aging

Offers tip sheets, posters, bookmarks, articles about exercise and physical activity, free copies of Exercise and Physical Activity: Your Everyday Guide, free copies of Go4Life exercise video to use in your waiting room.

Offers tip sheets, posters, bookmarks, articles about exercise and physical activity, free copies of Exercise and Physical Activity: Your Everyday Guide, free copies of Go4Life exercise video to use in your waiting room.

go4life.nia.nih.gov

2008 Physical Activity Guidelines

Fitting regular exercise into your daily schedule may seem difficult at first, but the 2008 Physical Activity Guidelines for Americans are more flexible than ever, giving you the freedom to reach your physical activity goals through different types and amounts of activities each week.

www.cdc.gov/physicalactivity/everyone/guidelines/index.html

American College of Sports Medicine

The American College of Sports Medicine advances and integrates scientific research to provide educational and practical applications of exercise science and sports medicine.

www.acsm.org

Safe Routes to School

Safe Routes to School is a national program that aims to encourage walking/biking to school and to make it safer and more appealing.

www.saferoutesinfo.org

PE Central

A site for health & physical education teachers, parents and students with the goal to provide the latest information about developmentally appropriate physical education programs for children.

www.pecentral.org

WalkSteps.org

Online resource for developing strategies toward walkable communities.

walksteps.org

Walkable and Livable Communities Institute

An educational, non-profit organization working to create healthy, connected communities that support active living and that advance opportunities for all people through walkable streets, livable cities and better built environments.

http://www.walklive.org/


MyPlate SuperTracker: My Foods. My Fitness. My Health

Get a personalized nutrition and physical activity plan. Track your foods and physical activities to see how they stack up. Get tips and support to help you make healthier choices and plan ahead.

www.choosemyplate.gov/SuperTracker/default.aspx

The President’s Challenge

Helps people of all ages and abilities increase their physical activity and improve their fitness through research-based information, easy-to-use tools, and friendly motivation.

www.presidentschallenge.org/index.shtml

South Dakota Game, Fish and Parks: Outdoor Learning

Offers educational programs, activities, and resources that can help your family get started camping, hunting, fishing, and countless other forms of outdoor recreation.

https://gfp.sd.gov/outdoor-learning/

Exercise is Medicine

Focuses on encouraging primary care physicians and other health care providers to include physical activity when designing treatment plans for patients.

Focuses on encouraging primary care physicians and other health care providers to include physical activity when designing treatment plans for patients. Includes a section specifically for communities.

exerciseismedicine.org

We Can!

Ways to Enhance Children's Activity & Nutrition is a national movement designed to give parents, caregivers, and entire communities a way to help children 8 to 13 years old stay at a healthy weight.

www.nhlbi.nih.gov/health/educational/wecan

School Health

Collaborative partnership between the South Dakota Departments of Education and Health. Through funding from the Centers for Disease Control and Prevention, they develop partnerships and coordinate programming to improve the health and educational outcomes of young people.

doe.sd.gov/schoolhealth/index.aspx

CATCH Kids Club – A Curriculum for Youth

An evidence-based curriculum for after-school and community recreation settings that includes lessons and activities to motivate heart-healthy behavior in children in grades K-5.

http://catchinfo.org/about/

JAM School Program

The JAM (Just-a-Minute) School Program is a free physical activity and health education resource that promotes activity in the classroom. JAM is designed to teach kids (adults too!) healthier lifestyle habits and get them moving. JAM resources offer a weekly one-minute exercise routine called JAMmin’ Minute®, a more extensive routine called JAM Blast®, and a...

The JAM (Just-a-Minute) School Program is a free physical activity and health education resource that promotes activity in the classroom. JAM is designed to teach kids (adults too!) healthier lifestyle habits and get them moving. JAM resources offer a weekly one-minute exercise routine called JAMmin’ Minute®, a more extensive routine called JAM Blast®, and a monthly health newsletter called Health-E-tips.

www.jamschoolprogram.com

Let’s Move! Active Schools

A comprehensive program to help parents and schools create active environments for students to reach their greatest potential. Tools and resources, activation grants and direct assistance and training is available to schools.

http://www.letsmoveschools.org/

Physical Activity and Your Toddler

During the toddler developmental years, manipulative, locomotor, and non-locomotor skills begin to emerge. These fundamental skills are the prerequisites for more complex skills of later childhood and adulthood. Recent research suggests that if children do not master these fundamental motor skills during childhood, they may be less physically active as an adult. Toddlers should have...
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Pediatricians Warn to Keep Kids Off Trampoline

Parents should be discouraged from letting kids bounce on trampolines at home, according to an updated policy statement from the American Academy of Pediatrics (AAP). Using a trampoline is inherently dangerous, the authors of the report said, and safety features like enclosed netting and padding are insufficient to reduce the risk of injury. Many children...
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Get Moving Today! Activity Calendar

Check out the Get Moving Today Activity Calendar developed by Head Start Body Start. Each month, you’ll find fun ways to help preschoolers be active. The activities are perfect for children to do at home with their families too. Head Start Body Start suggests sending the calendars home in backpacks, posting them on bulletin boards, or...
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Community Recreational Trails in South Dakota

One of the under used treasures in South Dakota are the many, many miles of trails through out the state, both in parks and in local communities. Many cities and towns in South Dakota have started on the ‘path’ to wellness and healthy lifestyle by adding walking, hiking, and biking trails to encourage exercise. Regular...
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Moderate Exercise May Cut Women’s Stroke Risk

Brisk walking, tennis and other types of moderate exercise may lower a woman’s stroke risk by one-fifth, a new study says. Being more active also offset the increased stroke risk linked with using hormone replacement therapy to treat the symptoms of menopause, the study found. The researchers looked at the number of strokes that occurred...
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How to Make Your Desk Job Healthier

Nearly 1 in 4 people blame aches and pains on their work environment because they remain in the same position for long periods of time. Is there something we can be doing about this? After all, we spend most of our day working and usually sitting and don’t actually have a choice to up and...
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Selecting and Effectively Using a Yoga Program

Yoga provides a number of well-documented physical, mental, and emotional benefits, including reduced blood pressure, enhanced feelings of relaxation, stress reduction, improved digestion, better posture, increased strength and flexibility, and improved balance. Yoga also has been shown to benefit individuals with chronic diseases and disabilities through improved body awareness and orientation, the development of focus...
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Winter Time: Get Up & Out!

Wow, its winter! Get out and enjoy winter, it has its magical moments. There’s a lot to do beyond the couch for individuals, as well as families. The following are some great reasons to get out: With family or with friends, activities help to build social skills for youth as well as adults. Outdoor activities...
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Target Heart Rate

When talking or learning about exercise, you often hear the word “intensity”. Intensity refers to how hard a person works to do a select activity. The two most often examined intensities in exercise are moderate and vigorous intensity. For many individuals, determining if you are working at a moderate or vigorous intensity may be tricky....
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15 Pilates Moves that Get Results

What sets Pilates apart is its focus on toning the muscles with springs, bands, or your own body weight. View the WebMD article to see how Alycea Ungaro, author of 15 Minute Everyday Pilates, shares her routine for beginners. Some moves are shown using Pilates studio equipment, but you can do most moves at home....
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Enhanced School-Based Physical Education

The Community Preventive Services Task Force recommends enhanced school-based physical education (PE) to increase physical activity. This is based on strong evidence of effectiveness in increasing the amount of time students spend in moderate- or vigorous-intensity physical activity during PE class. Read the full Task Force Finding and Rationale Statement for details including implementation issues,...
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Take the American Heart Association getting fit quiz

If you think you could be moving more to stay fit and healthy, you’re probably right. Take the American Heart Association’s Getting Fit Quiz to test your fitness finesse. Source: American Heart Association; Getting Fit Quiz
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South Dakota Game, Fish and Parks Fitness Passport Challenge

The GFP Fitness Passport Challenge encourages people of all ages to get outdoors and visit South Dakota State Parks, the state fish hatcheries and The Outdoor Campuses. To get started you can pick up a passport book at any state park or GFP office or visit the GFP website to request a copy. WHO Visitors...
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Limit Screen Time and Get Your Kids Moving!

Experts recommend that kids get no more than 1–2 hours of TV/computer/video games a day. But did you know that most kids today get 4–6 hours of these combined things daily? You know your child needs to watch less TV or put down their computer or iPod, but you’re dreading the screaming, yelling and crying...
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Safe Routes to School

Study reveals more K-9 children are walking to school! Soon after the establishment of the Federal SRTS Program in 2006, the National Center for Safe Routes to School launched a data collection system to support local program planning and evaluation and to monitor student commute patterns nationwide. Seven years after the start of the Federal...
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Active Family Ideas

Help your children form healthy habits for life and improve their school performance by making activity part of your family life. Most active kids have active parents and families, so it’s important to model the behavior for them. Make sure it’s fun, and really integrated into your life, not forced. Ideas to try: Plan physical...
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Core-strength exercises with a fitness ball

Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis. You can do many core-strength exercises with a fitness ball. In general, use a fitness ball sized so that your knees are at a right angle when you sit on the ball with your feet flat on...
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Yoga and older adults

Yoga is a mind and body practice that typically combines physical postures, breathing exercises, and relaxation. Researchers are studying how yoga may help improve health and to learn more about its safe use in older adults. Recent studies in people in their late 40’s have found that yoga is helpful in reducing chronic low-back pain...
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Balance exercises

When you’re ready to try balance exercises, start with weight shifts: Stand with your feet hip-width apart and your weight equally distributed on both legs. Shift your weight to your right side, then lift your left foot off the floor. Hold the position as long as you can maintain good form, up to 30 seconds....
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What’s the Difference Between Exercise and Physical Activity?

Exercise is a form of physical activity that is planned, structured, and repetitive such as weight training, tai chi, or an aerobics class. Physical activities are activities that get your body moving such as gardening, walking the dog, and taking the stairs instead of the elevator. Including both in your life will provide you with...
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Yoga in your 50s, 60s and 70s – and beyond

Thirty-five years ago, cardiologist Dean Ornish, M.D., made headlines with his claim that yoga and meditation, when combined with improvements in diet and exercise habits, could reverse heart disease. Since then, research into the health benefits of yoga, especially its effect on adults 50-plus, has exploded. Read this brief guide of the benefits of yoga (and some...
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Heart Disease and Exercise for a Healthy Heart

A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it’s a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits. It can: Strengthen your heart and cardiovascular system Improve your circulation and help your body use oxygen better Improve your heart failure...
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Spring into Action

Benefits of Physical Activity Spring. The days get longer and the temperatures rise. In addition to all of the wonderful fruits and vegetables spring provides, warmer weather gives us the chance to get out of the house and enjoy the benefits of physical activity. With a balanced eating plan, exercise is important both for losing weight...
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Is it OK to exercise if I have a cold?

Mild to moderate physical activity is usually OK if you have a garden-variety cold and no fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion. As a general guide for exercise and illness, consider this: Exercise is usually OK if your symptoms are all “above the...
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Fitness & Health Apps

Remember back in the dim, distant past, when you had a training journal and a pen and went to the gym with the latest workout book, rather than a phone? Well technology has moved on and there are now a whole range of phone apps to help out and make your workouts more interesting and...
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What is Exergaming?

Exergaming is defined as technology-driven physical activities, such as video game play, that requires participants to be physically active or exercise in order to play the game. These games require the user to apply full body motion to participate in virtual sports, in group fitness exercise or other interactive physical activities. The concept behind Exergaming...
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Play Baseball

Gear Up All ball players will need a ball, a bat, and a glove. All baseballs are pretty much the same, but bats can be either wooden or aluminum. These days, only the pros use wooden bats full time. Aluminum bats are lighter and easier to handle and don’t break as often. There are a...
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Dog Ball Game

Use your head and follow your nose to win. This game is for 4 or more players and should be played in an open area on a soft surface. To play, you need two balls and two teams. (Rubber playground balls work best.) First, mark the end of your course, which should be about 15...
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Tips to Get Active

Part of a healthy lifestyle is staying physically active. Doctors say kids your age should be physically active for at least 60 minutes a day. Here are some tips to keep in mind during physical activity: Physical activity is fun! Being physically active doesn’t have to be a hard or scary thing. Did you know...
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Play Frisbee

Gear Up Of course the first thing you’ll need is a Frisbee! The most common kinds are made of plastic and come in all sorts of cool colors. If you are planning to play a serious game, or want to play an organized game of Ultimate, you’ll also need cleats or tennis shoes with good...
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5 Ways Play Can Change Your Day

It doesn’t matter how you move, as long as you’re physically active. Move until you breathe hard or break a sweat and you will be doing great things for your body and physical health. Here are five changes you may start noticing today: Sleep tight: Being physically active will help you improve your sleep. **Fun...
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Ride Your Bike Safely

The Basics Riding bikes is a great way for you to get active. Riding a bike can help you: Get in shape Lose weight Lower your risk of health conditions like heart disease Save money on gas Riding bikes is also a great way to spend time with your family and get active together. Follow...
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Hiking Fun

Gear Up First, you’ll need a good pair of shoes and thick socks designed for this type of activity. You can start with some sturdy sneakers with thick bottoms. When you begin to take on more difficult trails, try a pair of hiking boots, and make sure they fit! Also, get a backpack or fanny...
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5 Steps to Loving Exercise

We all know the benefits of regular physical activity – increased energy, better cardiovascular health, reducing the risk of heart disease and stroke and looking more svelte. But about 80 percent of Americans don’t make exercise a regular habit, and, according to a 2012 American Heart Association website survey, 14 percent say they don’t like exercise. So...
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Rowing Exercise

Rowing is an efficient and effective low-impact exercise that utilizes the arms, abdomen, back and legs to provide a total body workout. This activity offers the opportunity for a wide range of training, from fat burning and aerobic conditioning to high-intensity anaerobic. The rowing stroke is a smooth, continuous movement. If you have a history...
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Strength Training for Older Adults

If you’re interested in feeling stronger, healthier, and more vital, this program is for you. This strength-training program was developed by experts at Tufts University and the Centers for Disease Control and Prevention (CDC). Growing Stronger is an exercise program based upon sound scientific research involving strengthening exercises—exercises that have been shown to increase the...
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Exercise is Medicine: Prescription Pads

ExerciseIsMedicine.org calls all healthcare providers to assess and review a patient’s physical activity program at every visit. Exercise prescription pads are available to help encourage individuals to increase physical activity for health purposes. The prescription pads can be ordered through the SD Department of Health’s Educational Materials Catalog, within the Physical Activity section.
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Monitoring Exercise Intensity Using Heart Rate

Why monitor your heart rate? You’re huffing and puffing through another aerobic workout, wondering if you’re really doing yourself any good. Are you working too hard or not hard enough? You look around. The person next to you has barely broken a sweat while the one in front is drenched from head to toe. Well,...
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