Yay for you! You’re ready to start the Presidential Active Lifestyle Award (PALA+) challenge. Here’s what you or your students need to do after signing up:
Just about any physical activity that involves large muscle groups and burning energy counts. Take a long walk, play basketball or tennis, play tag, mop the floor—whatever you do, make it active.
There is a wealth of scientific evidence showing that as little as 150 minutes of moderate-intensity physical activity (equal in intensity to brisk walking) a week has huge health benefits for adults. Sixty minutes is the recommended minimum amount of regular activity for kids each day. Read more about the 2008 Physical Activity Guidelines for Americans.
You can work on fueling your body with more of the good stuff it needs. Replace sugary drinks with water. Eat an apple or carrot sticks instead of chips with your sandwich.
Your goal is to meet your daily activity goal (30 minutes a day for adults/60 minutes a day for kids under 18) at least 5 days a week, for a total of 6 weeks. You can take up to 8 weeks to complete the program.
Choose aerobic activities, like brisk walking or playing basketball, that make you breathe harder. Include strengthening activities, like push-ups and lifting weights, to make your body stronger—2 days a week for adults and 3 days a week for kids.
Choose a weekly healthy eating goal. Start with one goal and add a new one each week. Success is reached when you’ve met 6 of the 8 possible goals (plus your physical activity goals for those 6 weeks), and we provide tips for meeting each goal. Do you have dietary restrictions? No problem. Choose the goals that fit your lifestyle.
Our free online tracker makes it easy to track your progress. You can log your time as often as you want, in amounts as short as 5 minutes. Accumulating your activities in periods of 10 minutes or more is even better. You can also log your distance for some activities, like bicycling, or your pedometer steps. Once each week you mark your progress on your healthy eating goals.
Our tracker is so smart, it will let you know when you reach all of your goals and that it’s time to order your award. But don’t stop there—you can continue earning awards in the PALA or move on to the next challenge: Presidential Champions.
What are you waiting for? Start the PALA+ challenge today!
Educators, PALA is a great program for kids. Here’s what you can do to start the challenge at your school:
Make your group, organization, or workplace healthier—start the PALA challenge! Here’s how: