Regular activity is key to good health!

There’s more to physical activity than weight loss! It actually promotes good health, good mood and overall well-being.

How much should you exercise for a healthy heart? Just 30 minutes a day! Going for a brisk walk, taking a slow jog or engaging in any activity that elevates your heart rate will strengthen your heart, increase your energy and get you ready to do even more!
How much should you exercise for weight loss? 30 minutes? Actually it’s 60-90 minutes of moderate- to high-intensity exercise every day! Aerobic exercise (walking, jogging, cycling, and aerobic group classes) will help you burn extra calories and the accumulated fat in your body. When this is combined with strength exercises such as lifting light weights, you’ll maintain or increase your muscle mass and your metabolism, adding an extra boost to your weight loss efforts. To maintain your weight and prevent unwanted weight gain, 60 minutes of exercise most days of the week will do. Want to know more about exercise and staying fit, this section is just for you!
How much should you exercise for strong bones? Accumulating 30 minutes of moderate intensity exercise over most days of the week promotes good health and healthy bones! Weight bearing exercise, which is when your legs carry the weight of your body, help strengthen your bones and prevent osteoporosis. What are weight-bearing exercises? Walking, jogging, dancing, climbing stairs… Discover more about physical activity and healthy bones here.
How much should your kids exercise? 30 to 60 minutes of activity every day is recommended! Running, jumping and active games will strengthen their muscles and bones and will lower their likelihood of being overweight. Remember also that children who are physically active are more likely to be academically motivated and alert too! They perform better in school and tend to have more friends.

Get moving every day!

With your hectic lifestyle, it can sometimes be impossible to incorporate exercise in your busy schedule. Here are some smart everyday ideas to get moving:

With your kids

Play some outdoor games with your kids like "catch" or "hide and seek".
Put on your favorite music and invite the kids for a dancing competition.
Play video games. Choose interactive and physically demanding games, which are better than the one you simply sit and play.
When you go to the park, chase your kids around, climb with them on the slides, or play their favorite ball games.
Take a trip down memory lane and indulge in your favourite game of skipping rope.

At home

While watching TV, lose the remote and get up from the couch to stretch and bend for a few minutes every hour.
Try standing up and sitting down several times to strengthen your pelvis.

At work

Use the stairs, instead of using the elevator.
Move around the office when you get the chance. Go get up from your chair to the photocopy machine, or to pick up your mail or fax.
Parking is packed? Park away from your office entrance and enjoy a morning walk.
Lunch break time can mean some activity- Take a 15 minute walk around your office building or inside it if it’s too hot outside.

During shopping

Wear comfortable shoes when you go to the mall and walk around while you shop.
Carry light groceries and push your trolleys when you go to the supermarket.

Have a cuppa before exercise!

Enjoy a cup of NESCAFÉ® before you catch up with your friend for a brisk walk or hit the gym. Research has shown that coffee helps enhance physical performance during endurance and high-intensity routines. It can also reduce post-workout muscle pain and feelings of fatigue during the last minutes of your exercise session.

Good to Remember from Nestlé

Giving your child a pre-exercise snack one hour before exercise is important to prevent hunger and supply his muscles with energy. A glass of Nestlé NIDO® Milk with MILO® and a banana is a tasty and healthy pre-exercise snack, filled with energy, nutrients and fluids to help him perform at his best!

Remember to also give him water before, during and after exercise to keep him well-hydrated.