...Move more

1. Run errands without using the car—go to the bank, video store, dry cleaner or convenience store on foot
2. Make a morning or evening walk a regular part of your family’s routine
   Spend more leisure time with your family being active—play tag, basketball, soccer or ride bikes
3. Along with your other weekly activities, write down times for physical activity and post a schedule for the family
4. Make several trips up and down the stairs to do laundry or other household chores
   Take your dog for a walk
5. Walk to your place of worship for services
6. Focus on walking distance over speed. It’s better to get in more steps at a comfortable pace than to burn out quickly
7. Walk on a treadmill on rainy days or when it’s too dark to walk outside
8. Benefit a good cause by joining a charity walk

...Eat healthier

1. Stock your cupboards with convenient low-calorie snacks like pretzels, rice cakes, low-fat popcorn and graham crackers
2. Pre-wash mini carrots, celery, grapes and apples for quick snacks
3. Satisfy chocolate cravings with low-fat pudding cups or frozen fudge bars
4. Substitute ground turkey for beef. It decreases the calories, fat and cholesterol of burgers or pasta dishes without sacrificing taste
5. Omit or use half the amount of butter, margarine or oil called for in macaroni and cheese, rice, pasta and stuffing, and reduce the amount of cheese in casseroles and appetizers
6. Satisfy your family’s sweet tooth with a sliver, bite, or taste of dessert or, cut a half slice of cake or pie
7. Pay attention to serving sizes, particularly with juices and sodas. Some cans and bottles contain 2 or more servings
8. Quench your thirst with bottled water or diet iced tea instead of soda from the vending machine
9. Lighten up your favorite coffee drink by requesting non-fat milk and using half the sugar or flavored syrup
10. Control your snack portions by pouring an individual serving of pretzels or chips into a bowl instead of eating from the bag

Courtesy: America on the Move Foundation. Fore more information on small, healthy changes you can make with your family, visit www.americaonthemove.org

Nearly one out
of five 6-11 year-olds
is served by a YMCA

♦

Elvis Presley,
Jack Kerouac, and
Langston Hughes all
referenced a YMCA
in their work

♦

Tutoring programs
offered at YMCAs
grew 39.8%
in 2005