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.
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.
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.
What is a school wellness policy?
In 2004, Congress passed a law stating that each local educational agency (including school districts) that participates in the National School Lunch Program, or any other federal child nutrition program, is required by federal law to establish a local school wellness policy for all schools under its jurisdiction.
At Jump IN for Healthy Kids, we are very happy that it's summer. Long sunny days, warm weather, and outdoor activities allow for some wonderful family time, physical activity, and just plain fun. Before you hop on that bike or send the kids out to the swing set, we wanted to share with you some tips to help ensure that the outdoor equipment you're using is safe.
Central Indiana has many wonderful qualities, but a year ago, our investment in the city's built environment was looking bleak. That has started changing, and Indianapolis has shared several bits of built environment good news recently. The term "built environment" refers to the built structures in communities and includes everything from sidewalks to trails to public transportation. The quality of a community's built environment can severely impact public health.
According to the Centers for Disease Control (CDC), "The built environment influences a person’s level of physical activity. For example, inaccessible or nonexistent sidewalks and bicycle or walking paths contribute to sedentary habits. These habits lead to poor health outcomes such as obesity, cardiovascular disease, diabetes, and some types of cancer."
Jump IN for Healthy Kids has a close partner in Early Learning Indiana, helping our work to reduce overweight and obesity prevalence in children. Research tells us that children establish their habits around nutrition and physical activity by age five, so ensuring they learn healthy behaviors early on is critical. We reach these young children through the Taking Steps to Healthy Success (TSHS) program, a best practices approach to nutrition and physical activity for children ages zero to five that covers the topics of nutrition, healthy beverages, physical activity, screen time, breast feeding, family engagement and staff wellness. Jump IN and Early Learning Indiana offer TSHS free to child care providers and all participating programs will receive a cash incentive upon completing the requirements. Thanks to Anthem, Jump IN and Early Learning Indiana are now enrolling 25 new child care providers to begin the full session and 25 providers who've already had the training for ongoing technical assistance to ensure that the best practices are being thoroughly followed and are embedded into the policies and day-to-day of the centers. More than 170 child care providers in central Indiana have already participated in the program, impacting more than 10,000 children.