It’s President’s Day. Kids are out of school. Maybe you’ve got the day off work. Looking for a fun way to stay active instead of sitting on the couch and watching a movie marathon? In honor of President’s Day, check out the President’s Challenge, a program which encourages regular fitness and healthy eating. (Oh, and if you’re looking for Monday’s regular Need to Know column, it will be making a special appearance tomorrow.)
No matter what your political tendencies are, there’s no disputing that the current presidential administration has made a commitment to helping Americans become more physically fit. The Oval Office has a long history of interest in keeping young Americans active, dating back to Dwight D. Eisenhower’s President’s Council on Youth Fitness in 1956. Over the years other presidents have modified and expanded the program. Then in 2010, President Barack Obama renamed the program the President’s Council of Fitness, Sports and Nutrition, to reflect the importance of a healthy diet in overall fitness. Earlier in 2010, First Lady Michelle Obama introduced the Let’s Move! initiative, a campaign to encourage physical activity, better food labeling, and healthier foods in schools. Together, these two programs are striving to make a positive impact on the health of America’s youth.
So, if you’re sitting around today, wondering what to do, here are a few suggestions.
Check out the President’s Challenge website by clicking on this link.
Choose a challenge Whether you want to be more active or work toward a more concrete goal, there’s something for all ages and abilities. These include simple exercises like the curl-up, shuttle run, V-sit reach (or sit and reach), pull-ups, and endurance run/walk.
Take a fitness test Measure your aerobic fitness, flexibility and muscular strength so you know where you’re starting.
Sign up for a challenge Click on this link to create an account.
Set goals The website has plenty of suggestions to get you started, as well as motivation to keep you going.
Get tips You’ll find everything from healthy eating suggestions to emotional support to help you on your journey. There are guides to featured activities, such as cycling, which make it easy to get started, whether you’re a beginner or experienced rider. There are even tips for families so that everyone can be included.
Mark your progress The President’s Challenge encourages awards for all. What might seem easy for one person can be difficult for another. The President’s Challenge recognizes that success means different things to different people. Although improved scores on fitness challenges are something to celebrate, so is a changing attitude toward food and daily activity.
Sign up for the Fitness is Fun newsletter Get helpful information about events, inspirational stories and other tips. Click on this link to receive the monthly e-newsletter.
Those are suggestions from the President’s Challenge, but here are some other ideas for today.
Do a workout Get your family together and have everyone pick an activity. Clear some space in the living room or head outside for some active fun. Use simple equipment like a medicine ball or light dumb bells. Don’t have those things? Use a stack of books, a jug of laundry soap, or a tub of Legos or other toys. Do push-ups, squats, lunges and jumping jacks.
Set up an obstacle course The sillier it is, the better. Hop to one end of the course and then read a page from your child’s favorite book. Skip halfway back. Put together a simple puzzle or build something with blocks. Jog the rest of the way and tag the next person.
Plan some healthy meals Get everyone’s input. Including family favorites increases the odds of them eating, and enjoying, healthy new recipes. Ask what healthy foods you can put into their lunch each day. Suggest items like baby carrots, cucumber slices, cherry tomatoes, red or green grapes, diced mango and almonds, and see where that leads. Their answers might surprise you.
Go for a walk Gather your family and take a walk around the block. Or saddle up your bikes and take a spin through the neighborhood. Keep it at an easy pace, and just enjoy moving together.
Have a plank off Clear some floor space and have everyone drop into a plank. Whoever holds it the longest gets out of one chore for the day.
Plan some healthy outings Sit down with the calendar and plan one day each month you can get out and do something, whether it’s ice skating at Idaho IceWorld, a bike ride through Julia Davis Park, a long walk on the Boise Greenbelt, or a day of hiking through the Boise Foothills. Or it can be golf, tennis, rock climbing, or Ultimate Frisbee. Whatever you choose, put it on the calendar so everyone can look forward to it. Don’t forget to have some alternate plans in case of inclement weather.
Talk it up:
How does your family stay healthy?
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