Nurses Corner Food Exercise Mcminnville School District Nurses Corner Food Exercise Mcminnville School District

Tips from MSD nurses

Regular exercise is one of the most important things you can do for your health.  And we know that balancing the calories you eat with physical activity is key to maintaining a healthy weight.  You might be wondering how much physical activity your body needs for your age or if the type of physical activity you choose really does matter.  It matters. 

  • Children ages 3-5 should be physically active throughout the day to enhance growth and development.
  • Children ages 6-17 need one hour of moderate to vigorous physical activity daily.  And of that, at least three times a week should include activities that include muscle-building and bone-strengthening exercises. 
  • Individuals 18 and older need 150 minutes ( 2-½ hours) of moderate physical activity a week as well as two or more days a week that includes muscle-strengthening exercises.
  • Moderate-intensity aerobic activities include brisk walking, bike riding, swimming, mowing the lawn, baseball and softball.

  • Vigorous-intensity aerobic activities include running, jumping rope, skiing and sports such as basketball, soccer and tennis.

  • Muscle-strengthening activities include forms of weight lifting, climbing on playground equipment and some forms of yoga.

  • Bone-strengthening activities include sports and activities that involve jumping or rapid changes in direction: jumping rope, running, etc.

Eating for a healthy weight includes a variety of healthy foods.  A healthy eating plan can be individualized to meet your specific needs and goals.  See tips for healthy eating here. 

Healthy eating doesn’t have to be an instant or drastic change. Try to make one healthier choice each day. Have water with your meal instead of soda, drink green tea instead of a high carb/sugar coffee drink once or twice a week, or take the stairs instead of the elevator today. A lot of small things add up to big things. It’s never too late to start working on a healthy heart!