Have an Active Summer!

The weather is warm, the sun is shining and outdoor activities are calling your name. Why not walk to a local park for a picnic or take your family out for an afternoon at a nearby playground or swimming pool? If summer is the time for a family vacation, consider making it an active one. On a vacation, you can look for opportunities to enjoy activities such as biking, hiking, swimming and canoeing.

This summer, remember that it's never too late - or too early - to begin an active lifestyle.

Everyone Can Benefit From Physical Activity

The good news about regular physical activity is that everyone can benefit from it. Additionally, physical activity does not need to be hard or challenging. Participating in http://www.cdc.gov/nccdphp/dnpa_redesign/old_files/physical_OLD/terms/index.htm moderate-intensity physical activity is an important part of a healthy lifestyle for people of all ages and wide range of abilities.

What's in it for me?

Regular physical activity may help reduce your risk for many diseases including cardiovascular disease, type 2 diabetes, colon and breast cancers and osteoporosis. It may also provide you with a constructive way to deal with the demands of the day, and help relieve stress.

Do not let the heat or rainy weather slow you down. There are plenty of things you can do both inside and outside to stay active.

For more information about the benefits of physical activity see http://www.cdc.gov/nccdphp/dnpa_redesign/old_files/physical_OLD/importance/why.htm

How much is recommended?

Current physical activity recommendations for adults include cardio activities and resistance, strength-building and weight-bearing activities:

Cardio or aerobic activities.

Achieve the aerobic activity recommendation through one of the following options:

A minimum of 30 minutes of moderate-intensity physical activity per day (such as brisk walking) most days of the week or a minimum of 20 minutes of vigorous-intensity physical activity (such as jogging or running) 3 days a week.

Resistance, strength-building and weight-bearing activities.

Two days a week, incorporate strength training into your routine. Strength training activities, such as weight lifting, maintain and increase muscle strength and endurance. A goal to reach towards is completing 6-8 strength training exercises, with 8-12 repetitions per exercise.

Most people can get greater health benefits by increasing the intensity or the amount of time that they are physically active. Incorporating up to 60 minutes of moderate- to vigorous-intensity physical activity may also help you manage your weight or help you prevent weight gain, whatever your goal may be.

How much physical activity does my child need?

Children and teenagers should get at least 60 minutes of physical activity most, preferably all, days of the week.

What types of aerobic activities are considered moderate-intensity?

During moderate-intensity activities you should notice an increase in your heart rate, but you should still be able to talk comfortably. If you are breathing hard and fast and your heart rate is increased substantially, you are probably doing vigorous-intensity activity. Many activities (such as bicycling or swimming) can be either moderate- or vigorous-intensity depending on your level of effort. See the http://www.cdc.gov/nccdphp/dnpa_redesign/old_files/physical_OLD/measuring/index.htm > for more information. More examples of moderate-intensity activities are provided below.

What are ways to get the amount of physical activity that I need?

You can reach your goal of at least 30 minutes of moderate-intensity physical activity most days of the week in more than one way: you can do one type of activity for at least 30 minutes, or you can break down your minimum of 30 minutes of physical activity into smaller, 10- to 15-minute segments.

Think of it as the 3-2-1 plan!

- Complete three activities for 10 consecutive minutes at a moderately intense rate

- Complete two activities for 15 consecutive minutes at a moderately intense rate

- Complete one activity for 30 consecutive minutes at a moderately intense rate

Follow the 3-2-1 and stick with it!

Stick with it!

Want to see how you are doing with your new goal? Tracking or writing down the days that you do physical activity is a good way to follow your progress.

You can download a printable, weekly calendar that you can use to http://www.cdc.gov/nccdphp/dnpa_redesign/old_files/physical_OLD/pdf/my_physical_activity_tracker.pdf>track your progress.

Content Source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

Ideas for Healthy Hydration on the Go

(NewsUSA) - On sunny days when you are out and about, it can be easy to forget to drink enough water.

Healthy hydration, especially during the warmer months, is of the utmost importance. On hot days, your body naturally uses more water, and health experts say you should replenish every ounce you lose.

For many people, the key to drinking enough fluids is a matter of convenience - keeping healthy beverages always within reach.

The American Dietetic Association suggests drinking between eight and 12 cups of water a day. Though this may seem like a lot, carrying a water bottle can help you meet this quota with ease. Stash one at work, in the car and in your bag so that you always have one nearby.

Another healthy option is tea. It naturally contains flavonoid antioxidants and is a healthy way to stay hydrated. Bob Greene, exercise physiologist and trainer to Oprah Winfrey, recommends Lipton tea in his book The Best Life Diet.

But when it is hot outside and you are on the move, you may not want to wait for freshly brewed tea to cool down. For an easy and time-saving alternative to the typical method of hot brewing, try Lipton Cold Brew.

Made through a unique patented process in which natural black tea leaves are treated soon after being harvested, this tea brews directly in cold water - yielding refreshing iced tea in minutes and eliminating the wait for hot water to cool down.

Try it by itself or in the following recipe:

COLD BREW LEMON LIFT COOLER

(Makes 4 8-ounce servings)

4 cups cool water

2 Lipton Cold Brew Family Size or 6 Cold Brew Glass Size

Tea Bags

1 can (6 oz.) frozen lemonade concentrate, partially thawed and undiluted

In 2-quart pitcher, pour cool water over Lipton Cold Brew Family Size Tea Bags; brew 3 minutes, dunking tea bags occasionally.

Remove tea bags. Stir in lemonade concentrate until blended. Pour into ice-filled glasses and garnish, if desired, with mint.

(NewsUSA) - Men in the United States may not be as healthy as they say they are. Data from the Centers for Disease Control and Prevention indicate cases of testicular and colorectal cancer have been on the rise for more than a decade. According to a recent survey commissioned by the American Academy of Family Physicians and conducted by Harris Interactive, almost one in five men age 55+ have not received the recommended screening for colon cancer. While 79 percent of the men surveyed said they are in excellent, very good or good health, 42 percent have been diagnosed with at least one of the following chronic conditions: high blood pressure, heart disease, arthritis, cancer or diabetes.

One of the biggest obstacles to improving men's healthcare is men themselves, the survey indicates. Among the findings:

* Twenty-nine percent of men said they wait as long as possible before seeing a doctor when they feel sick, are in pain or are concerned about their health.

* Men spend an average of 19 hours a week watching television, and more than 4 hours a week watching sports, but only 38 percent of men exercise on a regular basis.

The Centers for Disease Control and Prevention estimates more than 71 percent of men are overweight.

But not all is bad news. Among those men surveyed who indicated they had a spouse/significant other, 78 percent said their spouse or significant other has influence over their decision to go to the doctor. But, what kind of doctor should a man see?

The Academy of Family Physicians recommends that all men have a personal family physician who knows their medical history and is their first point of contact for medical care.

In addition to diagnosing and treating illnesses, family physicians provide routine checkups, health-risk assessments, immunization and screening tests and personalized counseling on healthy lifestyle choices. They also manage chronic illnesses and coordinate care, when necessary, with other specialists.

For more information on men's health, visit www.familydoctor.org. For survey methodology, please contact the Academy of Family Physicians Public Relations Department.

(NewsUSA) - Summer vacation: Many children and teens view this less-structured time as an opportunity to sleep late, watch TV and snack on whatever they choose.

This can present a challenge for working parents. Recent studies cite the need for parental involvement, especially during school vacations, in developing and reinforcing healthy habits for children at home.

"There are many resources available to parents that provide tips and information on getting into the game of health and fitness at home," said Dr. Liz Applegate, director of sports nutrition at the University of California at Davis. "The key is to introduce activities and a balanced diet in a manner that resonates with kids."

One resource is the "Triple Play Parents Game Plan," a health and wellness guide from the Boys & Girls Clubs of America that is designed to help parents demonstrate how eating right, keeping fit and forming positive relationships add up to a healthy lifestyle. Try some of these tips from the guide to help jumpstart healthy habits at home:

Boost the blood flow.

Try the 20-20-20 approach to physical activity to help children achieve their daily 60 minutes of physical activity. Encourage them to walk for 20 minutes in the morning, shoot hoops for 20 minutes in the afternoon, and then help with chores, such as vacuuming, for 20 minutes during the day.

Show kids that facts can be fun.

Turn information about healthy eating into a fun game for younger kids. Food group quizzes are a great teaching example. Simply cut out pictures of foods and beverages in each food group from magazines. Next, ask your child to place the pictures into the correct food groups.

Play skills games, such as "spelling baseball."

In spelling baseball, two teams are formed, and the leader is the pitcher. The leader "pitches" a word to the first player. If the word is spelled correctly, the player advances to first base. Base runners advance by correctly spelling words. Three misspelled words are "outs" and bring the next team to "bat." After nine innings, the team with the most runs wins.

Developed specifically for home use, content for the "Triple Play Parents Game Plan" guide was adapted from the Boys & Girls Clubs of America's program called "Triple Play: A Game Plan for the Mind, Body and Soul." Underwritten by The Coca-Cola Company and Kraft Foods, it is the largest wellness endeavor undertaken by the nonprofit organization in its 100-year history.

For additional tips and game ideas, or to obtain a free copy of the guide,

visit www.bgca.org, www.makeeverydropcount.com or www.kraft.com.

Recipe:

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