Spring is ideal for getting out and staying active

The sun is shining, the grass is growing, and kids are laughing -- the spring season is officially upon us.

In this season, it's very important to incorporate physical activity into our daily routine.

The Center for Disease Control and Prevention reports adults (18-64) need two hours and 30 minutes (150 minutes) of moderate-intensity aerobic (brisk walking) every week. This equates to 30 minutes a day, five days a week.

For greater health benefits they suggest adults incorporate five hours (300 minutes) of moderate- intensity aerobic exercise. The rule of thumb is; if you go over 300 minutes of moderate-intensity activity, or 150 minutes a week of vigorous-intensity (jogging, running) you will gain more health benefits.

On the other hand, children between the ages of six to 17 years of age need at least one hour of physical activity a day.

When looking at the recommendation for physical activity, people often times say, "I do not have enough time for 30 minutes a day" or "I do not know where to start in exercise."

Well, this article will provide tips for incorporating physical activity at home, work and play.

At home/family:

* Get the whole family involved -- enjoy an afternoon bike ride with your kids.

* Walk up and down the soccer or softball field sidelines while watching the kids play.

* Walk the dog -- don't just watch the dog walk.

* Clean the house or wash the car.

* Walk, skate or cycle more, and drive less.

* Do stretches, exercises, or pedal a stationary bike while watching television.

* Mow the lawn with a push mower.

* Plant and care for a vegetable or flower garden.

* Play with the kids -- tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.

* Exercise to a workout video.

At work:

* Get off the bus or subway one stop early and walk or skate the rest of the way.

* Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.

* Take part in an exercise program at work or a nearby gym.

* Join the office softball team or walking group.

At play:

* Walk, jog, skate, or cycle.

* Swim or do water aerobics.

* Take a class in martial arts, dance, or yoga.

* Golf (pull cart or carry clubs).

* Canoe, row, or kayak.

* Play racquetball, tennis,or squash.

* Play basketball, softball or soccer.

* Most important -- have fun while being active.

Suggestions listed are recommended by the United States Department of Agriculture. Visit the homepage at www.extension.purdue.edu/putnam or you can contact the local Purdue Extension Office by calling 653-8411 for more information regarding this week's column topic or to RSVP for upcoming events.

It is always best to call first to assure items are ready when you arrive and to RSVP for programs. While many publications are free, some do have a fee.

Upcoming Events

May 4 -- Adult Open Class Fair Entry lesson, Purdue Extension Office, 7 p.m.

May 15 -- Last day to sign up for 4-H camp, subject to availability.

May 15 -- FAMACHA workshop registration deadline.

May 15 -- Livestock 4-H enrollment deadline (except poultry and rabbit meat pen).

May 20 -- Selecting garden plants and planting, Library, noon-1 p.m.

May 30 -- Master Gardener plant auction, Fairgrounds, 10 a.m.

June 1 -- State Fair 4-H entry deadline.

June 2 -- FAMACHA workshop, Fairgrounds, 6 p.m.