Click the file Below to print a Fitness calendar
January 2017 (CSFC)This fitness calendar is to promote wellness and to increase opportunities for kids to be more physically active, out of school and to create new opportunities for families to move together. Start the New Year with a healthier life through positive changes to physical activity and eating behaviors. Let’s get Active and Move! Physical activity is an essential component of a healthy lifestyle. In combination with healthy eating, it can help prevent a range of chronic diseases, including heart disease, cancer, and stroke, which are the three leading causes of death. Physical activity helps control weight, builds lean muscle, reduces fat, promotes strong bone, muscle and joint development, and decreases the risk of obesity. Children need 60 minutes of play with moderate to vigorous activity every day to grow up to a healthy weight. If this sounds like a lot, consider that eight to 18 year old adolescents spend an average of 7.5 hours a day using entertainment media including TV, computers, video games, cell phones and movies in a typical day, and only one-third of high school students get the recommended levels of physical activity. To increase physical activity, today’s children need safe routes to walk and bike ride to school, parks, playgrounds and community centers where they can play after school, and activities like sports, dance or fitness programs that are exciting and challenging enough to keep them engaged. For kids and teens (between 6 and 17 year-olds) your Physical Activity goal should be:
Suggested Activities for the Month: Winter Activities (Outdoors)
Winter Activities (Indoors)
Monthly Healthy Snack Toss out the junk food and start making snack time fun! Try these kid-friendly snacks ideas to make healthy homemade snacks.
Kids go crazy over these delicious sippable treats, and they're packed with nutrients. It's a great way to sneak two or three servings of fruit and vegetables into your child's diet. Carrot Orange Smoothies Prep time: 5 minutes Makes: 32 ounces, or 4 8-ounce servings Ingredients:
Layer the ice, banana chunks, orange segments, and carrots in the blender, add the orange juice, and blend until smooth. Beet Berry Smoothies Prep time: 5 minutes Makes: 32 ounces, or 4 8-ounce servings Ingredients:
Layer ice, banana chunks, blueberries, and beets in blender, add orange juice, and blend until smooth.
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