Activity Snacks

Have you ever heard of activity snacks? These are like food snacks, but in physical activity form! Sometimes I dread going to start a workout- whether that be at the gym or at home, I do not want to put in a chunk of time to move. Days can become busy, but I often feel discouraged and defeated when I feel I did not get enough movement in. This is where activity snacks can fit in your everyday.

According to the Physical Activity Guidelines for Americans, adults should move more and sit less getting in 150 to 300 minutes of physical activity each week. This is about 22 to 43 minutes of activity per day.

This can be a great goal to accomplish through activity snacks. This is when you dedicate 5 to 15 minutes 3 times a day to be active whether that be in your living room, at your desk, or in-between meetings. This totals 15 to 45 minutes of your day dedicated to movement without the burden of setting up a huge space of your time for the gym.

It is as simple as waking up and doing morning stretches, pushing through a chair workout over lunch hour, and going for an evening walk. Every little thing adds up to big numbers at the end of the day.

Check out some activity videos we have on our website for some easy activities to work into your day! All you need is your body and a chair- perfect for your busy life.

Ideas for movement:

Hello! I am Brianna Montross, currently a graduate student and dietetic intern at Iowa State University. Some of my favorite things to do are write poetry, run, and find new ways to incorporate veggies in my cooking.

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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New Videos for At-Home Workouts on Frigid Days

As I write this blog, snow is swirling in the air and it is cold outside. Like really cold. As much as my kids and I enjoy sledding and being active outdoors, it’s not possible right now, since it is recommended to limit your time outside. This also means my kids are having indoor recess at school which usually isn’t very active. Therefore, I’m thinking of different ways we can be active inside our house.

This past week we’ve been doing different workout videos after school. We’ve done a couple that they do in school. And I also introduced them to the new stretching and workout videos we have on Spend Smart. Eat Smart. We have four new videos: Chair workout, Upper Body Stretches, Cardio Pyramid Exercises, and Chair Stretches. My 11 year old son and I did the Cardio Pyramid together. He thought it was pretty fun watching mom on the video! The videos are short so they work well when you need to add a little movement to your day or when you are short on time. And you don’t need a lot of space to do them.

If, like my family, you need to find ways to be active indoors, check out the new videos and let us know what you think.

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Staying Active in the Winter

We are in the thick of winter here in Iowa and it’s not always easy to get enough physical activity. In the summertime there are options but many of those options disappear when the temperature drops, and the days get shorter. It is recommended to exercise at a moderate level for at least 150 minutes every week. If you need some inspiration to raise your activity levels in the winter, don’t worry, we have some ideas!

  • If you have ever shoveled snow, you know how tiring it is. It uses many muscles for an extended period of time. Take advantage of the next snowfall by shoveling your driveway/sidewalk and offering to shovel for your neighbors too! Remember to take breaks to warm up and get a drink of water.
  • Play in the snow with the family. Get the whole family active outdoors by going sledding, having a snowball fight, or building a snow family!
  • Scope out the parks and trails in your area, put on a coat and boots, and go on a winter walk/hike. Make sure you are dressed warmly, stay on marked paths, and watch for ice.
  • Try some living room workouts- there are many apps you can download onto your phone that will get your heart rate up with strength exercises or cardio. There are two At-Home Workouts on the Spend Smart. Eat Smart. website. Give them a try!
  • Start spring cleaning a few months early! Choose a project that is not included in your normal cleaning routine like dusting all of the baseboards or tackling something that needs to be scrubbed down like a shower or tile. 

Just because the nice weather is gone doesn’t mean your physical activity has to go with it. Get creative and get active with the whole family!

Written by Stefanie Jensen, ISU Dietetic Intern

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Be Active Your Way Every Day

You might be wondering why this blog is titled Be Active Your Way Every Day. What does that have to do with eating healthy on a budget? Well, being active might not affect your grocery budget but it is important to your health! Being active helps you sleep better, feel better and have more energy.  Who doesn’t want all of those things?

Here are the current recommendations for physical activity:

  • Adults should get at least 2 ½ hours of aerobic physical activity each week. This type of activity works your heart and lungs such as walking, running, or swimming.
  • If you break up the 2 ½ hours over the week, this means being active for 30 minutes 5 days of the week.
  • When your schedule is busy or you are just starting to be more physically active, do it in small segments of 10 minutes or so. To get in your 30 minutes of activity for the day you could walk for 10 minutes in the morning, 10 minutes at lunch, and 10 minutes in the evening.
  • It is also recommended to do strength and flexibility training 2-3 times a week. This could be lifting weights, stretching, or doing exercises like squats and push-ups.
  • Children need to get 60 minutes or more of active play every day.

There are many ways to be active such as biking, gardening, dancing, and playing outside. If you like to track your activity, consider using the SuperTracker from choosemyplate.gov. It’s free!

When it comes to being active, the important thing is to find something you enjoy doing that moves your body!

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Getting Active when Time is Tight

It is important to me that my family eat well, but being active matters too. As a working mom of two daughters I am always looking for more energy!  The cheapest and easiest way for me is by adding physical activity into my day. It feels great to get the blood pumping through my body. Afterwards I always think I’m so glad I did that.   But being a mom with limited time requires creativity. Currently my three favorite ways to get active are:

  • Take a neighborhood walk. My daughters love a good ride in the stroller. We talk about our days, and my two-year old loves to point out what she sees – birds, school buses, other kids, dogs, trees, flowers, rabbits, lawn mowers, bicycles, etc.
  • Walk to run errands. Sometimes I need to grab a sandwich at lunch, or return a book to the library or mail a letter at the post office. I love when it is just a few blocks away and I can walk there. A 15-minute walk to and from the store means I have completed my activity for the day and I didn’t have to find any additional time (or load kids into car seats)!
  • Watch you tube videos. There are so many free exercise videos out there. My daughter thinks it is so much fun to hop alongside me doing jumping jacks, push-ups, running in place, and dancing. Being silly together is a real treat for both of us.

 

Guest Blogger

Sarah Taylor Watts

Physical Activity Coordinator
Iowa Department of Public Health

Christine Hradek

Christine Hradek

Christine Hradek is a State Nutrition Specialist with Iowa State University Extension and Outreach. She coordinates ISU’s programs which help families with low income make healthy choices with limited food budgets. Christine loves helping families learn to prepare healthy foods, have fun in the kitchen and save money. In her spare time, Christine enjoys cooking, entertaining and cheering on her favorite college football teams with her family and friends.

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