getting started

Is it safe for me to start being active?

Most people will benefit from engaging in regular physical activity. It is recommended that you contact your healthcare provider to address any specific health concerns you may have. Many free screening questionnaires exist that you can offer to people you are helping be more active or for yourself.

How much activity should I be getting?

65+? Add balance and fall prevention activities, 3 or more days per week.

Infographics from World Health Organization and participACTION

How do I set realistic goals?

Let's be S.M.A.R.T. about our goals. S.M.A.R.T. goals started in worksite setting, but have been applied to changing healthy behaviors. Since its inception in 1980s, S.M.A.R.T. goals have stood for a number of things, and have even been expanded to S.M.A.R.T.S. goals as well. Read on for more information.

​The acronym stands for: 

S – Specific

M- Measurable

A- Attainable

R- Realistic

T- Time-bound

S- Shared

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Instead of:

"I am going to be more active."

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Consider changing to:

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"I am currently doing about 10 minutes of physical activity per day, but I just learned I should be getting about 30 minutes of aerobic activity each day... and do 2 days of strength training. It seems a bit overwhelming to get to 30 minutes a day, right now.

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Each week, for the next 4 weeks, I will DOUBLE this amount to 20 minutes of activity per day.

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I will use some of the resources from the PARCI lab youtube channel, just in case it rains and I cannot walk the track by the high school in my neighborhood.

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I have told my sister about my goals, and we are going to check in every Sunday on FaceTime.”

Looking for more assistance with your physical activity goals?

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VCE Physical activity hand outs

Toolkit of Behavior Change Facilitation Skills

important measures

7-Day Physical Activity Recall

Physical Activity Group Environment Quesionnaire

James F. Sallis' team has provided an extensive list of physical activity measures

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Just For Preschoolers and their Families: Active Kids are Active Adolescents. 

    Have you ever wondered what fundamental movement skills are and how you can help your children develop them? Or maybe you are curious why you should encourage your children to be physical active from a young age? This PDF can answer all of those questions and  more. 

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Just For Preschoolers and their Families: Energy Balance

     You have probably heard about the concept of energy balance and how it can impact your health as an adult. But have you ever considered how energy balance can impact your child's health and ultimately their future? Check out this PDF to learn about the importance of energy balance in your child's life. 

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Pack it up

    This YouTube video encourages children to get active while stuck inside and play! It is a video that demonstrates the Pack it Up hip-hop dance that is taught in the All 4 kids: Healthy, Happy, Active, Fir Program curriculum. 

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Disclaimer for all resources:

Not all exercises are suitable for everyone. Virginia Cooperative Extension recommends that you consult with your physician before beginning any exercise program.

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You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury.

If at any point during your workout you begin to feel faint, dizzy, or have physical discomfort you should stop immediately.

If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Virginia Cooperative Extension from any and all claims or causes of action.

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One resource to determine if this program is suitable for you is to complete the Physical Activity Readiness Questionnaire (PAR-Q), which is readily available online (via online search engines) and here: