Physical Activity - Getting Active

Getting Active with Family & Friends

Children and families should focus on moving more as a family. Children and teens should be physically active for at least 60 minutes on most, preferably all, days of the week. There are many ways to incorporate more physical activity together without needing to make big changes. Shift from sitting less to moving more when you can.

1. Family playtime is a great time to work in physical activity. Hula hoops, hopscotch, jumping jacks, and jump ropes are a great way for the whole family to get active. Games like hide and seek, playing catch, and dancing can keep everyone moving and having fun.
2. Encourage physical activity before and after school. Walking or biking to and from school programs, clubs, and sports can help children find activities that they enjoy and might engage in long term.
3. Plan ahead. Make family activity part of your weekly schedule. Write it on your family's activity calendar.

Active Transportation & Community Benefits

Active transportation is defined as human-powered mobility such as walking, biking, or rolling to everyday destinations, such as a post office, library, or pharmacy. Ideally active transportation is linked with public transit networks (e.g., bus, rail, ferry). Well-connected and well-maintained streets with safe pedestrian and bicyclist paths and infrastructure promote a healthy and active lifestyle for everyone in a community. Despite the many benefits of active transportation, rates have decreased among all New York State adults from 75.3% in 2018 to 67.6% in 2021, with notable decreases occurring among people aged 65 years or older (72.5% in 2018 to 64.0% in 2021) and people living with disability (66.7% in 2018 to 60.2% in 2021). Unfortunately, not everyone has the same opportunity to be physically active.

Differences in access to and use of safe, activity-friendly routes exist by race/ethnicity and location. Communities with little access to safe environments for physical activity often experience higher rates of chronic disease and significant disparities in health outcomes. To improve opportunities to achieve health equity, policymakers can take actions to promote physical activity. This includes maintaining and improving existing infrastructure such as sidewalks and crosswalks. When doing so, it is important to include all people who have experienced these disparities or who may have been left out in the past, including members of racial and ethnic minority groups, older adults, and people with disabilities. Learn more about what communities are doing across the United States to improve active transportation: Walkable and Moveable Communities for Everyone, National Association of Chronic Disease Directors

Video is courtesy of the National Association of Chronic Disease Directors. For more information, please visit https://chronicdisease.org/page/WAI/

Move Your Way, Today

Physical activity is important to stay healthy. It can be hard to know where to start or how to find time. Luckily, you do not need to do all of your activity all at once. Whether you are at home, at work, or outdoors, there are many opportunities to be active throughout the day. By breaking up your daily or weekly activity into smaller chunks, it can feel more achievable. Choose a variety of activities that you enjoy and work towards your goals. Almost three quarters (74.2%) of New Yorkers participate in leisure time physical activity. Let's build on that momentum to reach the daily recommendations.

Make Movement Fun

Remember, any movement counts towards your daily activity. Physical activity can be fun and does not need to feel like another task on your to-do list. Find an activity you enjoy. The more you enjoy something, the more likely you are to do it.

Set Realistic and Achievable Goals

Goals can be a great motivator to get started and keep going. Think about what you want to achieve or how you want to feel from being more active. Perhaps this is walking up a flight of stairs without getting winded. Maybe it is reaching down to tie your shoes rather than needing to sit down to do so. Maybe it is walking a mile without needing to stop. Making a plan and setting goals can make it easier to meet physical activity guidelines and enjoy yourself while you do it. Find your why and visualize the steps you need to get there and how you will feel once you meet your goal. To create a personalized physical activity plan, visit the Move Your Way website.