Studies show that kids should try to get at least 60 minutes of exercise or physical activity a day on most, and preferably all, days of the week. Here are some creative ideas on how to get your heart pumping!

Walk!

Walking is the best form of activity, it's easy, it's free and virtually everyone can do it! Try to reach a goal of walking 30 minutes per day. Take a family walk after dinner or take your dog out for a walk. Explore parks in your area; find a new bike path through the woods, take a walk around a lake. The time spent out in nature will do as much good for your mind as for your body, plus it give your family good, quality time together.

Help your family with yard work

Mowing and gardening can be fun and work out your muscles as well.

Wash your car by hand

Earn some points with mom and dad by offering to wash their car.

Swim!

With summer just around the corner, swimming is the best form of exercise and fun!� Swimming uses almost every muscle group in your body, plus, it's a great way to stay cool. Always remember to put on sunscreen.

Hanging out by yourself?

Try hopping on your bike, strapping on your skates, or grabbing your skateboard.� Don't forget your helmet and pads! Or try jumping rope and counting how many times you can jump before you miss.� Jumping rope is a great way to get aerobic exercise.

Fun stuff to do with friends

Have a handstand contest.

Invent dances to your favorite songs.

Jump rope together.

Ride bikes, and don't forget your helmets!

Practice pitching and hitting a baseball.

When you're exercising in the heat, it is very important to remember to drink lots of water, even if you don't feel thirsty. Hot temperatures make you sweat more when you're exercising, so you must replace the water you lose to prevent heat exhaustion.

And here's one thing not to do: Try not to say, "I'm bored. There's nothing to do." As you just found out, there's always something to do!

Online Resources

� Activate Omaha information on youth and physical activity.

o Activate Omaha - Youth &� Physical Activity

� A fun, easy program for teachers and students to track their physical activity and enjoy the benefits of maintaining a healthy lifestyle.

o GetActiveStayActive.com

� A national program that educates and prepares girls for a lifetime of self-respect and healthy living.

o GirlsOnTheRunofNebraska.com

� Devoted to promoting the sport of running for kids so that they can enjoy the benefits of a fit and healthy lifestyle both at school and home.

o KidsRunning.com

� Shape Up America! is a not-for-profit organization committed to raising awareness of obesity as a health issue and to providing responsible information on healthy wealth management.

o ShapeUp.org

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