Tips for a Healthier Family
Get Up! Get Moving! Get Active!
Eating nutritious food is important, but we all need to be more active every single day.
Having a sedentary lifestyle, or sitting still while awake, is linked to more medical issues and shorter lifespans.
Children should aim for 60 minutes of physical activity EVERY day while adults can shoot for 30-60 minutes.
Things NOT to do:
· Watch TV
· Spend time on computers/phones/tablets (aka “screen time”)
· Relax too long on the couch
Things TO do:
· Take a family walk around the neighborhood
· Create organized exercises outside or in the house
· Have a dance party!
· Sweep the house
· Wash the car
· Jumping jacks before bath time!
Don’t overwhelm yourself! Start with one day of extra physical activity, then add more days as you go along!
Sleep is Important!
The National Sleep Foundation recommends:
Newborns ranging in age from 0-3 months need 14-17 hours daily
Infants ranging in age from 4-11 months need 12-15 hours daily
Toddlers, ages 1-2 years need to sleep 11-14 hours daily
Preschoolers ages 3-5 need to sleep 10-13 hours daily
School aged children ages 6-13 need to sleep 9-11 hours daily
Teenagers ages 14-17 need to sleep 8-10 hours daily
Young adults ages 18-25 need 7-9 hours sleep daily
Adults ages 26-64 require 7-9 hours daily
Older adults over age 65 need 7-8 hours daily
More Printable Resources for Creating a Healthy Family:
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