ADULTS & PARENTS

Most people think of physical activity as a laborious process that takes up too much time, money, and energy.  Sound familiar?  How about we change this stigma and make physical activity fun.  There’s no need for glamorous equipment and high priced, gym memberships.  All you need is you.  Make activity part of your day and forget the no-pain-no-gain attitude.  If your activity levels are minimal, don’t set your goals too high.  Just think a little more is better than none and before you know it you’ll be feeling great and getting active won’t feel like a chore.  Here are some simple ways to fit activity into your day:

•   Walk or bike for transportation- Everyone needs to leave the house, right?  Not everyone can walk or bike everywhere they need to go but a few short trips a week could help you reach your goal.  Think about your neighborhood.  Perhaps there is a store or park in walking distance that you hadn’t considered.  When time allows, try walking your children to school or the park or take a stroll to a market.  For more information go to www.caphysicalactivity.org
• Take breaks throughout the day- Those minutes can add up quickly when you squeeze in 10 minute of activity. Find a co-worker and take a stroll. For more information on worksite wellness go to   www.dhs.ca.gov/ps/cdic/cpns/worksite/ws_resources.htm#FitKit
• Dance- Whether you hit the town for salsa lessons or just groove in your living room, dancing is a great way to get your heart rate up with a smile on your face.  
•  Form a walking group- Gather some friends and commit to a regular walking time.  It’s much easier to motivate yourself when you know someone else is counting on you.  Not to mention you get your social time and your activity together. Check out this website to find information on forming a walking group www.caphysicalactivity.org
• Play with your kids- As parents, we encourage our children to go outside and play.  That doesn’t mean you can’t join them.  Turn the TV off and head outside for games.  Show your children games that you played as a child.  You may find they haven’t changed.
• Take the California Governor’s challenge- Visit www.activeca.org and take the challenge to be active at least 3 days/wk for 4 weeks.  You’ll be able to log your progress online as well as receive tips for success.

More resources available on the PA Resources document

TEACHERS & AFTER SCHOOL PROVIDERS

You will most likely find children are more ready to learn when they have opportunities for movement. Before you think about how impossible it is to fit activity into your already jam-packed day, think about integrating activity into your teaching and daily routines.  You can even have the children come up with some ideas for you.  Here are some fun ways to fit in movement:

• Have a verb of the day- Children can draw a verb of the day from a hat or a designated student can come up with one.  Examples could include; walking, hopping on one foot, desk push-ups, squatting, skipping, etc.  Use this verb when lining up to leave the classroom, as a transition, or however you can fit it in. 
• Use movement as a teaching tool- Not everything needs to be done in a chair.  If there is a way to get children up and moving for an activity, take advantage of it.  For example if you’re teaching counting, children can count out loud together while jumping to the beat.  If you’re teaching literature, have the kids perform and interactive skit. 

For more ideas, check out these websites:

(Also available as downloadable pdf file)

Bam!  Body and Mind

A website put out by the Centers for Disease Control and Prevention (CDC).  This website is geared for kids and features a physical activity section which includes free activity cards explaining a variety of sports and games.

www.bam.gov/

CANFIT (California Adolescent Nutrition and Fitness Program)

The CANFIT Program’s mission is to engage communities and build their capacity to improve the nutrition and physical activity status of California´s low-income African American, American Indian, Latino, Asian American, and Pacific Islander youth 10-14 years old. Available for free on the website is a quarterly newsletter and a variety of nutrition and physical activity resources.

www.canfit.org/

ESPN Play Your Way Program

ESPN Play Your Way is a youth fitness initiative that empowers kids ages 7 to 12 to get fit and remain physically active. Combining creativity with activity, Play Your Way encourages youth to develop games that can be played with traditional and non-traditional materials, and in a wide range of settings. This site features kid-created games and innovative low-cost equipment ideas.  Anyone can download all the tools necessary to create their own Play Your Way club.

www.disney.go.com/playyourway/index/html

Live It!

The easy-to-use Live It! program provides fun ideas and activities to help students get moving, while enlightening them on the benefits of a healthy and active lifestyle.  Live It! encourages students to be active and make healthy eating choices.

www.liveitprogram.com

PE Central

PE Central has an extensive database of physical activity lessons and games.  The ability to search by age group and type of activity makes it particularly useful.

www.pecentral.org

San Diego County Office of Education- After School Physical Activity

this website has a wealth of free physical activity ideas specifically for after school programs.

www.afterschoolpa.com

SPARK (Sports, Play and Active Recreation for Kids)

SPARK has curricula for all ages.  The after School curriculum has been developed for all out-of-school PE physical activity programs.  The SPARK After School philosophy: Include ALL youth, ALL youth ACTIVE, and ALL youth learning to enjoy movement.

www.sparkpe.org

Sports 4 Kids

The mission of Sports4Kids is to support and create youth sports and recreational opportunities to enhance the health and well-being of youth and communities.  The resource section of this website has downloadable Physical activity curricula, games and activities

www.sports4kids.org

VERB- Youth Media Campaign

This Web site includes resources and information to make regular physical activity “cool” for tweens and a fun thing to do. The website includes tween and parent sites in addition to downloadable materials

www.cdc.gov/youthcampaign/index.htm