Sitting for long periods of time is hard on the body and mind. Research suggests that even short bursts of exercise are beneficial—and every bit helps add up to the 60 minutes of physical activity needed daily.
Healthy workplaces promote the “Sit for 60, Move for 3” rule, getting 3 minutes of physical activity for every 60 minutes of inactivity, especially if you sit for long stretches of time at work. Setting an alert on your phone or wrist monitor to remind you to get up regularly for stretching or a brisk walk is a good way to be sure you don't go too long without a break.
Walking is an easy way to get active. Walk or march in place while you’re on the telephone. Walk to a co-worker’s desk instead of calling or emailing. Lap the building when you go to the restroom, before or after lunch and before leaving for the day. Walk to and from lunch; if you usually bring your lunch, go for a walk before and/or after eating. If you keep a water bottle on your desk, only fill it halfway so that you finish it more quickly and can double the number of times you get up to walk to the water dispenser.
Ready to do more than walk? Here are 10 easy exercises you can do at your desk or almost anywhere:
Parks, trails, and greenway systems are part of the built environment of communities. Built environments that encourage walking, biking, and hiking have multiple health benefits - they offer opportunities for physical activity, recreational time, and can boost mental health as well. Cooler temperatures and changing leaves mean central Indiana's trails and greenways are at their best and now is the perfect time to take advantage of them.
More than 3.3 million children across the U.S. will eat healthier meals and snacks, thanks to recent revisions to the Child and Adult Care Food Program (CACFP) sponsored by the United States Department of Agriculture (USDA). These new dietary rules and suggested best practices may serve as a useful guide for you, even if your program or child care facility does not participate in the subsidized program.
As designated by the Centers for Disease Control (CDC), September is National Childhood Obesity Month. Nationally, roughly one in five children suffers from obesity. In central Indiana, those numbers are worse. Jump IN for Healthy Kids is focused on changing those numbers and helping children and families lead healthier lives.
If you work full-time, that's where you spend the majority of your day. It is important to make sure that your work environment is as healthy as it can be, so that you can get in the habit of practicing healthy behaviors.
Across central Indiana, child care providers of all shapes and sizes are making changes to improve the health of the children they serve. Some have dramatically changed their menus, adding whole grains, eliminating processed foods, and increasing fresh fruits and vegetables. Some have stopped using candy and sweets as rewards for desired behavior. Many have eliminated sugary beverages like lemonade and fruit juice. A few have started gardens and engage children in caring for the plants, picking and prepping the produce, and eating the fruits and vegetables.
At Jump IN, one of our focus areas is early childhood education. Very young children who learn healthy habits around nutrition and physical activity are more likely to be at a healthy weight as they get older. Conversely, preschoolers who are overweight or obese are five times more likely to become overweight or obese as adults. Equally troubling, the prevalence of obesity among U.S. preschoolers has doubled in recent decades and keeps getting worse.
Child care providers tell us that they would prefer to serve healthy food in their centers and homes, but the expense is a constant barrier. We are always working to find lower-cost ways to access healthy food, and we have a resource we are happy to share, the Healthier Generation Store with Amazon Business. It's an online marketplace for purchasing food that meets CACFP (Child and Adult Care Food Program) guidelines. The Store currently stocking non-perishables and plans to expand to produce, meat and dairy, to eventually be a full-service store for child care providers. Because it's available across the country, it offers lower prices and free delivery anywhere with a minimum $25 purchase. And because it's connected to Amazon, providers can add on to their order other items they may need, also for delivery - everything that Amazon offers.
Yesterday morning at around 8:30, volunteers began streaming into the parking lot of the Carriage House East Apartments on Indianapolis' Far Eastside to begin building a new playground for the residential area. These volunteers represented the Finish Line Youth Foundation, the Glick Fund, and residents of the Carriage House East community.
The things that children learn when they're young provide stepping stones for the rest of their lives. This is why it is so important for children to learn and practice healthy behaviors in positive environments from the start. Childcare facilities are the perfect places to provide healthy foundations for children, and we have 3 easy practices to help you get started on making health and wellness a priority in your childcare facility.
New Year's Resolutions
This week, many schools around Indianapolis are reopening their doors to students after a summer away. A new school year provides opportunities for school leadership to implement new plans and goals for improvement, and this year the school district of Warren Township is implementing some new year's resolutions of their own. Superintendent Dr. Timothy Hanson and Assistant Superintendent Ryan Russel are hoping to focus on the district's view of health and wellness. Warren Township has a new District Wellness Policy that has a larger focus on physical activity in schools as well as stronger nutrition standards. This new wellness policy is much more comprehensive than the district's original and provides an encouraging stepping stone as the district moves forward to make health and wellness a priority in all of its schools.