Tips for Parents
Get Moving into 2010!
Many experts say that you should get between 75 and 150 minutes of physical activity each week, depending on how vigorous your effort is to stay in shape. Yet the ability to take all that time out of your busy schedule to hit the gym may not be realistic for you — or your student.
It is possible for college students to incorporate exercise into their busy schedules, though — and you can help your student learn how to do this!
Encourage your student to include both aerobic and muscle strengthening activities into his daily routine. Some examples of moderate aerobic activity include biking on level ground and walking briskly. Some examples of vigorous activity include hiking uphill, fast dancing and swimming laps. Obviously, the more vigorous the activity, the better it is for you.
Tips to Get Moving
The great thing about physical activity, however, is that it doesn't have to be a big deal. Being healthy is all about moving. And this can be done in so many easy ways. Here are some tips you can share with your student for incorporating exercise into his regular routine without having to turn his entire life upside down:
- Take the stairs instead of the elevator or escalator.
- For every hour you spend sitting in front of the computer, spend five minutes doing simple calisthenics right next to your desk. How many jumping jacks can you do in five minutes?
- Skip dessert and take a walk around your building after dinner.
- Grab a Frisbee and a friend and have some guaranteed fun.
- Offer to help rake leaves in the fall, shovel snow in the winter and cultivate the garden in the spring.
- Ride your bike to the local stores, instead of taking a car or public transportation.
- Exercise while you watch TV. Jog in place or do sit-ups during those annoying commercials.
- Make time to walk across campus to the different buildings where you have classes instead of relying on the campus shuttle.
- Clean your room vigorously once a week."
- Crank up some tunes and have a five-minute dance party before leaving for dinner.
- Hand-deliver those notes of appreciation rather than emailing them.
- Sweep the halls and stairwells yourself rather than notifying maintenance.
- Do subtle leg lifts or isometrics while you sit in a lecture or ride in a car (as a passenger).
- Purposefully use restrooms that are the farthest distance from your room.
It's easy to incorporate simple, extra movement into everyday doings. So, help your student figure out what he can do to keep moving this year!
Add Some Healthy Snacks into the Mix!
As you well know, exercise isn't all it takes to live a healthy lifestyle. Here are some healthy snacks you can encourage your student to grab while he's on the go:
- Wraps made with whole-wheat tortillas, containing either lean cold cuts or low fat cream cheese topped with veggie slices. Even the PB and J is healthier in a wheat wrap!
- Whole grain bagels topped with cream cheese-vegetable spread
- Boiled eggs
- Baby carrots, celery sticks or apple slices with dips made from low fat sour cream, yogurt or peanut butter
- Unsweetened applesauce or fruit without added sugar
- Drinkable yogurt
- Cheese sticks
Prepared for our institution by PaperClip Communications, www.paper-clip.com.
Copyright 2006, 125 Paterson Ave., Little Falls, NJ 07424