We live a very different lifestyle than children and adults did 40 years ago. Walks to and from school have been replaced by car and bus rides. Gym class and after-school sports have been cut; afternoons are now spent with TV, video games and the Internet. Parents are busier than ever and families eat fewer home-cooked meals. Snacking between meals is now commonplace. We are eating 31% more calories. Only one-third of students get the recommended level of physical activity.
Physical activity is an important part of a healthy life. We love talking about agriculture. Agriculture leads to nutrition. Nutrition leads to physical fitness. It’s all connected! The Let’s Move campaign gives some simple tips we can all follow to get active and live healthy. Kids and teens should be active and moving for at least 60 minutes, at least 5 days a week.
- When watching TV, use commercial breaks to do jumping jacks, dance, race up and down stairs or do push-ups. (You can also pause video games and movies.) Use the Screen Time Log to keep track of how much time you are spending in front of a TV or computer each week.
- Use the Healthy Family Calendar to plan fun family activities. You can try swimming, tennis, basketball or Frisbee for starters.
- Take the President’s Challenge. How many of the activities on this list have you tried? Which one is your favorite?
- Find a park, forest or outside play space near you and enjoy a hike, picnic or cook out.
You might have heard the lyrics of the country song, “Can’t get these kind of muscles anywhere but a farm.” That’s because farmers work hard. To help you get in shape and build some muscle, we’ve put together this “Farm Boy” Workout. You can do this by yourself or with a group of friends, all in about 15 minutes. Men, women, boys, girls—this is a great workout for anyone. Many of these exercises replicate movements that farmers do every day, like pounding fence posts, carrying heavy loads of water or animal feed, working with animals or moving bales of hay.
You could even have some fun and set up each one of these exercises in a station and challenge your friends to a ‘Farm Olympics.’ Be sure to award a gold medal at the end!
So for a healthy life and a little bit of fun, here is your Farm Boy Workout:
- 5 min Skipping Rope
- 10 rounds Wind Sprints
- 2 min Zig zag bear crawl
- 10 Tire Flips
- 1 min Zig Zag Bear Crawl
- 20 Weighted Goblet Squats
- Repeat the next circuit twice
- 15 Bicep Curls each arm
- 20 Triceps Chair Dips
- 10 Pull-ups
- Weighted Farmer’s Walk – 10 forward, 10 backward – 2 rounds
***I feel compelled to put some sort of disclaimer on this… We are not physical fitness experts and before starting a physical fitness regimen you may want to consult your doctor. Adjust each activity to your own skill and fitness level.