Exercise

Just a half hour of aerobic activity a day goes a long way towards a healthier lifestyle

JOG watching T.V.
DANCE to your favorite songs.
RUN up and down the stairs at work.
CLEAN house.
PLAY with the kids.
WALK during your lunch hour or work breaks.

Take advantage of whatever time you have
You don't have to spend hours working out in a sweaty gym. No do you need to start training for a marathon. Walking just a half an hour a day increases your fitness level and improves your lifestyle. Try walking for part of your lunch hour or during work breaks. When running errands, park the care as far away from the entrance as possible and enjoy the walk.

Crunch in Bed
Before you even roll out of bed in the morning, do 15 stomach crunches. Increase daily by one stomach crunch until you get up to 100. The extra 15 minutes you spend each morning is a small price to pay for a flatter, firmer tummy.

Guidelines

•    At least 60 minutes of physical activity for children and
      youth every day
•    At least 30 minutes of activity on most days of the week for adults
•    Limit time spent using TV, computer, video games

SOURCE: Nebraska Department of Health and Human Services

Click on any of the following Nebraska Panhandle counties to find places within your community to be active.

Banner	Box Butte
Cheyenne	Dawes
Deuel	Garden
Kimball	Morrill
Sheridan	Sioux

Looking to hike or bike the many Nebraska Panhandle trails?
Thomas Scheimo has created a comprehensive website featuring the natural western Nebraska trails conducive for biking and hiking. Learn more about this site.

Want to walk across Nebraska and never leave the outskirts of your town?
You may be asking yourself how this can be possible. UNL-Extension has created a fun, interactive website allowing participants the opportunity to virtually walk throughout five different Nebraska trails. As you log the miles you have walked, you will see beautiful scenery pictures, landmarks, and other unique trail features. You can try it for yourself by clicking here. Happy Trails!

N-Lighten Nebraska is a three month, wellness program encouraging Nebraskans to develop sustainable, healthy physical activity and eating habits. To learn more about N-Lighten click here.

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