How active is your family? Are you looking to make physical activity a family challenge? Want some creative ideas to get started? No problem! See below for guidance on how much (and what kind of activity) is right for your family members. Plus, discover easy ways to squeeze more activity into your schedule.

Kids and teens:• The U.S. Department of Health and Human Services

recommends that children and teens be physically active at least 60 minutes a day.

• Kids and teens need three kinds of physical activity, but they need them in different amounts. It’s also important that the activities be “age-appropriate.” For example, little kids usually don’t need to weight-lift.

– Aerobic activity (moderate or vigorous-intensity) should take up most of your child’s 60 minutes of daily activity; at least three days per week should include vigorous-intensity activities. (Examples: brisk walking or running)

– Muscle-strengthening activity should be a part of the 60 minutes of daily activity at least three days per week. (Examples: gymnastics or push-ups)

– Bone-strengthening activity should also be included as a part of the 60 minutes of daily activity at least three days per week. (Examples: jumping rope or running)

Adults:• Over time, you should aim to meet the federal

guidelines established by fitness specialists. The guidelines for adults call for both aerobic and muscle-strengthening activities. Try to exercise most, if not all, days of the week. Remember, if you’ve been inactive or have a health condition, check with your doctor before significantly increasing your activity level.

• There are several ways to get in the right mix of aerobic and strength-building activities. Aim for:

– 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (e.g., brisk walking) every

week AND muscle-strengthening activities on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

– OR, 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (e.g., jogging or running) every week AND muscle-strengthening activities on two or more days a week.

– OR, an equivalent mix of moderate- and vigorous-intensity aerobic activity AND strength-building activities on two or more days a week.

Turn the page for a fun family goal sheet! >

Family exercise tips

All ages: Remember to use protective gear and equipment, as appropriate.

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© 2014 Optum, Inc. All rights reserved. OPTPRJ3830 37926-012014

Sources:Centers for Disease Control and Prevention. How much physical activity do children need? Accessed: 1/24/14. http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html

National Heart Lung and Blood Institute:How much physical activity should your family get? Accessed: 1/24/14. http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/get-active/physical-activity-guidelines.htmMake family time active time. Accessed: 1/24/14. http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/get-active/family-active-time.htm

United States Department of Health and Human Services:2008 Physical Activity Guidelines for Americans – Chapter 3. Accessed: 1/24/14. http://www.health.gov/PAGuidelines/guidelines/chapter3.aspx2008 Physical Activity Guidelines for Americans – Chapter 6. Accessed: 1/24/14. http://www.health.gov/paguidelines/guidelines/chapter6.aspx

Our family goal sheetAsk each family member to think of new ways to work activity into your family’s daily routine. Most importantly, make your family activity time fun. Each time a family member completes an activity, draw a star or place a small sticker next to their name. See how many stars everyone can earn this month!

The ___________________________________ family cares about keeping everyone in it healthy and fit. We

will use this sheet to keep track of our success.

Family member name Stars

Here are some ideas to get started: • Went on a family walk or run• Tried a new sport • Took the stairs instead of the

elevator or escalator• Danced to music• Jumped rope• Completed sit-ups or push-ups• Completed a run• Took a yoga or Pilates class

• Walked a pet• Played at the playground• Did yardwork or gardening• In-line skated or skateboarded• Played with a friend or family

member for at least 30 minutes• Went on a bike ride• Played Frisbee® or Ultimate Frisbee• Tried a martial arts class

• Played an outdoor game with friends or family

• Went bowling• Played basketball or shot hoops• Achieved 10,000 steps on a

pedometer• Got off the bus one stop early

and walked• Other:_______________________

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For employees who are covered under the Montgomery County health plan, the HelpCare Advisor program is available at no additional cost as part of such health plan. For employees NOT covered under the Montgomery County health plan, the HelpCare Advisor program is available at no additional cost as part of your employee benefi ts. CERTAIN PROGRAMS OR SERVICES ARE AVAILABLE TO EMPLOYEES WHO ARE COVERED UNDER THE MONTGOMERY COUNTY HEALTH PLAN ONLY. CONTACT YOUR HELPCARE ADVISOR PROGRAM OR HUMAN RESOURCES REPRESENTATIVE FOR MORE INFORMATION. The information provided is for informational purposes only. HelpCare Advisor representatives cannot diagnose problems or recommend specifi c treatment and are not a substitute for your doctor’s care. They may use or disclose the information you provide in furtherance of the HelpCare Advisor program; or, for employees who are covered under the Montgomery County health plan, other services in furtherance of such health plan. Discuss with your doctor how the information provided is right for you. This is not an insurance program and may be discontinued at any time. The telephonic service should not be used for emergency or urgent care situations. In an emergency, call 911 or go to the nearest emergency room.

HelpCare(TM) Advisor 1-855-583-3165 TDD/TTY callers, please call 711 and provide this number.

Call HelpCare Advisor for additional resources on staying active.