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Creating activity-friendly routes to everyday destinations (known as Active Transportation) is an evidenced-based strategy used to improve walkability and physical activity. It’s a great way to improve public health and prevent chronic disease. Many South Dakota communities have taken steps to create more walkable neighborhoods and connect places and spaces for all people to walk,...
South Dakotans need to move more! Regular physical activity can prevent and treat chronic disease, improve mental health, and enhance quality of life. There are many benefits to physical activity. And yet, many South Dakotans aren’t meeting the recommended amounts of physical activity. Our Playbook is based on the federal Move Your Way® Community Playbook....
Making sure kids stay active with age-appropriate, enjoyable physical activities can be challenging. How much do they need? Are they getting the right type of exercise? And perhaps most importantly, how can you keep them motivated? If you are looking for answers to these questions, you’ve come to the right place! How much activity do...
Physical activity has important health benefits during and after pregnancy. But lots of things can get in the way—like busy schedules and conflicting advice about what’s safe. According to the Centers for Disease Control and Prevention (CDC) moderate-intensity physical activity is safe for you during pregnancy if you are generally healthy. It can help reduce...
Join thousands of schools and communities around the country that participate in Walk & Bike to School annual activities. Bike to School Day is May 3, 2023 Walk to School Day is October 4, 2023 Walk to School Day and Bike to School Day are part of a movement for year-round safe routes to school. These...
South Dakota’s medical professionals are invited to participate in the FREE Park Rx program and prescribe exercise for their patients.
Activity-friendly routes to everyday destinations should be a priority for every community! An activity-friendly route means you can safely walk or bike anywhere you need to go—the grocery store, the park, or to work. Any age, any ability, anyone—because walking is good for your physical and mental health. South Dakota is becoming more walkable, thanks...
Updated June 8, 2020: COVID-19 is affecting the lives of individuals and families in different ways. The Healthy South Dakota Team is dedicated to providing the best information to help you and your family stay safe and healthy.
The Checklist will assist community leaders in starting conversations about walkability, improving the built environment, and gives a snapshot of the necessary steps for increasing active transportation with links to many resources.
During this busy time of year, taking time to be active is especially important. Check out these tips to avoid the holiday fitness pitfalls.
Fit & Strong! is an 8- or 12-week workshop that is designed to help participants exercise safely, improve daily function, and manage joint pain and stiffness. Workshops include a multi-component approach, with flexibility, strength training, aerobics, health education, and group discussion all included. Class activities include: group discussion goal setting lower extremity strength exercises aerobics...
Walk With Ease is a six-week workshop designed to help participants develop and maintain a successful walking program. Topics covered include setting walking goals, techniques for coping with pain, good body mechanics, tips for walking safely, key points about arthritis, and other supporting exercises to try. This program is doctor recommended, and developed and certified...
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.
The South Dakota Department of Health - Heart Disease and Stroke Prevention Program is accepting applications from healthcare facilities to implement or improve upon a self-measured blood pressure monitoring program.
There are so many health benefits to regular physical activity! The Physical Activity Guidelines for Americans details specific scientifically proven benefits and offers a set of guidelines to follow for better overall health, but the point is – ANY movement is good.
The Physical Activity Guidelines for Americans report provides evidence-based recommendations for adults and youth ages 3 through 17 to safely get the physical activity they need to stay healthy.
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...
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...
Take a brain break today and get your classroom up and moving!
As cold weather settles in, your exercise and physical activity may begin to decrease. Unfortunately, cold weather can discourage even the most dedicated physical activity enthusiasts. But cold weather doesn’t have to stop your outdoor activity in its tracks. Stay healthy and fit during cold weather months by establishing a plan to exercise safely during...
Check out the latest version in both English and Spanish from SHAPE America.
Kickball, tag and swinging across the monkey bars may be the highlight of your child's day for more reason than one, but experts say recess is also critical for your students health.
5 tips to get your physical activity in each week.
When you decide you want more physical activity, pick an activity you enjoy that fits into your life.
You can make time for exercise! Get ideas for how to make it work in your busy schedule.
Celebrate National Bike Month this May by biking to work, school, the store, park, pool and anywhere in between.
Have you ever had a hard time picking a fitness plan or exercise program? There are a million plans out there! Which one is best? Which one fits into your lifestyle? Which one guarantees results? Create a plan that “fits” you. Based on your own goals and circumstances fill in a FITT Principle chart. This...
Source: Midwest Dairy Council
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...
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.
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.
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...
Wintertime brings early darkness, cold days, and busy schedules. These new changes can create a variety of feelings, including winter blues.” If you’re feeling blue, exercise might be the last thing on your mind. But, instead of falling into a slump and skipping your workouts, use the winter months as a time to refocus and...
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...
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,...
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...
Break Up Your Day and Move is a 6-week incentive program designed to get SDSU College of Education & Human Sciences faculty and staff to break up the amount of time they sit during the work day in spring 2017. Independent of the amount of activity you participate in, the amount of time you sit each...
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...
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...
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...
Contains food, health, and fitness information.
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....
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...
The Surgeon General’s Call to Action to Promote Walking and Walkable Communities has been released!
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...
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...
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...
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...
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 offers is a place for people to engage in...
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.
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.
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.
America Walks is a national organization is leading the way in making America a great place to walk.
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.
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...
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.
Coordinates and promotes opportunities in physical activity, fitness, and sports for all Americans.
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.
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.
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.
Fun-filled activities to help incorporate physical activity into everyday moments for children ages 2 to 5 in the preschool setting.
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
Provides online tips to increase physical activity and healthy recipes.
A website devoted to the health of children and teens. Current information about growth, food, health, & fitness.
Practical tips to help parents help their family find the right balance between eating well and being physically active to maintain a healthy weight.
Local Government Complete Streets Toolkit
Local Advocates Complete Streets Toolkit
Provides information to help communities of all sizes become more walkable and pedestrian friendly. Provides information on workshops, training, and presentations.
Provides information on community problems and solutions, community design, and bike-ability and walk-ability checklists
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.
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.
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?
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.
Fun activities for individuals, families or groups in South Dakota's state parks.
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.
The American College of Sports Medicine advances and integrates scientific research to provide educational and practical applications of exercise science and sports medicine.
Safe Routes to School is a national program that aims to encourage walking/biking to school and to make it safer and more appealing.
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.
Developed through a partnership with the National Physical Activity Plan Alliance and the National Coalition for Promoting Physical Activity, Implementing Physical Activity Strategies profiles 42 physical activity programs that are helping people adopt more active and healthy lifestyles.
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.
Offers educational programs, activities, and resources that can help your family get started camping, hunting, fishing, and countless other forms of outdoor recreation.
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.
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.
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.
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.
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.
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.
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...
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...
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...
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...
Yoga practice involves breath work (pranayama) to connect the mind and body, as well as to connect our thoughts and feelings with movement. Yoga is a great indoor activity with many different styles that work for all ages and levels of physical activity. Benefits of practicing yoga Yoga provides a number of physical, mental, and...
Wow, it's winter! Get out and enjoy all the frosty frills winter has to offer! There’s a lot to do beyond the couch for individuals, as well as families.
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....
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....
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,...
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
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...
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...
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...
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...
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....
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...
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...
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...
Spring, when 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 and maintaining...
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...
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...
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...
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...
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...
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...
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...
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...
May is National Bike Month! Whether you are biking to school or work, there are so many ways to celebrate the power of the pedal! Here are a few things to keep in mind: The Basics Riding bikes is a great way for you to get active. Riding a bike can help you: Get in...
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...
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...
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...
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...
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.
Why Do You Need to 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...
