Physical Activity:

Physical activity is essential to a healthy lifestyle. You should get in at least 60 minutes of physical activity in everyday by doing activities you like to do. You do not need to get all 60 minutes in at one time. Instead, try being active for 15 minutes, four times a day. According to the USDA, at least three days of the week should include moderate to high intensity activity and it should make up for the majority of your 60 minutes. When choosing activities, make sure to change it up and choose different strength, flexibility, and endurance activities.

• Strength activities work and build your muscles. Strength activities can include lifting weights, carrying groceries, using resistance bands, doing squats, and several sports like football.
• Flexibility activities stretch your muscles. Flexibility activities make it easier for you to bend down to tie your shoes and look over your shoulder. Examples of flexibility activities are stretching, yoga, and dancing. It is important to always stretch after doing endurance or strength activities. 
• Endurance activities, also called aerobic activities, strengthen your heart and lungs. You may feel an increase in your heart rate, start to breathe heavier, and even sweat while doing endurance activities. Examples of endurance activities are brisk walking, jogging, yard work, climbing the stairs, and some sports, like basketball.

Use this interactive tool from Move Your Way to see how you can build 60 minutes of physical activity into your day.

Nutrition:

Turkey Pinwheel Tree

Pinwheels are such a great finger food! They can be made with a wide variety of fillings and are something that can be prepared in advance. For these festive themed pinwheels, spread a layer of low-fat cream cheese onto a spinach flavored tortilla shell then fill with your favorite healthy fillings, like low fat cheese, sliced turkey breast, finely diced red pepper and green leaf lettuce.

Slice the “logs” into pinwheels and stacked them neatly on a small plate. Make the star by cutting a yellow pepper. Have fun!

Covid Resources:

*Click here to submit feedback and additional ways Healthy Dearborn can help support you and your family with physical activity, nutrition and/or Covid resources.  

Tips for Social Distancing

When going out in public, it is important to stay at least 6 feet away from other people and wear a mask to slow the spread of COVID-19. Consider the following tips for practicing social distancing when you decide to go out.

• Know Before You Go: Before going out, know and follow the guidance from local public health authorities where you live.
• Prepare for Transportation: Consider social distancing options to travel safely when running errands, walking, bicycling, wheelchair rolling, or using public transit.
• Limit Contact When Running Errands: Stay at least 6 feet away from others who are not from your household while shopping and in lines.
• Choose Safe Social Activities: It is possible to stay socially connected with friends and family who don’t live in your home by calling, using video chat, or staying connected through social media. If meeting others in person (e.g., at small outdoor gatherings, yard or driveway gathering with a small group of friends or family members), stay at least 6 feet from others who are not from your household. Follow these steps to stay safe if you will be participating in personal and social activities outside of your home.
• Keep Distance at Events and Gatherings: It is safest to avoid crowded places and gatherings where it may be difficult to stay at least 6 feet away from others who are not from your household. If you are in a crowded space, try to keep 6 feet of space between yourself and others at all times, and wear a mask. Masks are especially important in times when physical distancing is difficult. Pay attention to any physical guides, such as tape markings on floors or signs on walls.  Allow other people 6 feet of space when you pass by them in both indoor and outdoor settings.
• Stay Distanced While Being Active: Consider going for a walk, bike ride, or wheelchair roll in your neighborhood or in another safe location where you can maintain at least 6 feet of distance between yourself and other pedestrians and cyclists. If you decide to visit a nearby park, trail, or recreational facility, first check for closures or restrictions. If open, consider how many other people might be there and choose a location where it will be possible to keep at least 6 feet of space between yourself and other people who are not from your household.
• A Teen’s Guide to Understanding and Coping with COVID-19

*Click here to submit feedback and additional ways Healthy Dearborn can help support you and your family with physical activity, nutrition and/or Covid resources.