The National Association for Sport and Physical Education (NASPE) discourages children from sitting; i.e. not participating in physical activity, for more than two hours outside of school.  According to the American College of Sports Medicine (ACSM), experts recommend children five years old and older accumulate several hours of “free play” and at least 60 minutes of structured physical activity per day.

Parents:  Participate in family-based activities everyone will enjoy!  Take your children on a bike ride, walk around your neighborhood, or go swimming in the summer.  These activities will allow you to get the benefits of exercise at the same time your child does.  Plus, you will be setting an excellent example of how to live a healthy lifestyle for your children!

Use this activity diary to track everything you and your children do.  Keeping a diary will remind you of how well you are doing in terms of daily physical activity.

GOOD LUCK AND HAVE FUN!  

HOUR	ACTIVITY	CALORIES BURNED
6:00 AM
7:00 AM
8:00 AM
9:00 AM
10:00 AM
11:00 AM
12:00 NOON
1:00 PM
2:00 PM
3:00 PM
4:00 PM
5:00 PM
6:00 PM
7:00 PM
8:00 PM
9:00 PM (SLEEP)
10:00 PM (SLEEP)
11:00 PM (SLEEP)
12:00 AM (SLEEP)
1:00 AM (SLEEP)
2:00 AM (SLEEP)
3:00 AM (SLEEP)
4:00 AM (SLEEP)
5:00 AM (SLEEP)

 For a list of calorie burning activities, click here.