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Living a healthy lifestyle is about taking one step at a time. The key to that success is consistency and dedication; learning to balance physical activity and food choices. We encourage adults to incorporate at least 30 minutes a day/5 days per week of physical activity into their routine. For youth under 18, a minimum of 60 minutes of physical activity a day.

Heartland is challenging you to step away from the computer, turn off the TV, get off the couch and be active!

	Take the stairs instead of the elevator when possible
	Walk next-door instead of calling your neighbor
	Walk to your co-worker instead of calling or emailing
	Keep a water bottle handy make sure to drink 8 glasses a day
	VACUUM! 30 minutes of vacuuming can burn up to 196 calories
	Play outside with your kids; set up games of hide-and-seek or tag
	Get enough sleep! (At least 7-8 hours a night)

Yoga has numerous health benefits and is very easy to do. Yoga furthers flexibility and strength and helps reduce stress, promote better breathing, and body awareness. For nearly 5000 years yoga has been a spiritual and health benefit for millions of people. Why not you?

When out and about, park your car in a spot that is far enough from the entrance that you can take a quick walk - every step counts toward the recommended 30 minutes of exercise a day!

Challenge your friends to park and walk with you!

Physical activity is important to the growth and health of children. Encouraging your child to stay active is a great way to inspire the significance of a healthy lifestyle. Being an example for your child shows them how much fun exercise can be. Walking to school or the bus stop in the morning is a great start to the day.

Limit your child’s television time to less than two hours a day. Supporting sports and extra curricular activities in school or in playgroups will get them energized about exercise. Helping your kids organize weekly games with friends and neighbors can get the whole community involved and set a great example for children.