National Physical Fitness and Sports Month

May is National Physical Fitness and Sports Month

National Physical Fitness and Sports Month are celebrated in May. This month is an initiative by the President’s Council on Fitness, Sports, and Nutrition. Since 1983, each President has proclaimed May as National Physical Fitness and Sports Month to promote the importance of physical activity, physical fitness, and sports participation. There are many ways to be physically active. All kinds of active pastimes can help improve our physical and mental well-being, making physical activity one of the best ways to stay or get healthy.

Some benefits can be achieved immediately. This, for example, includes improved blood pressure and reduced anxiety. However, other benefits are the result of making physical activity a regular part of your routine. The key to a successful fitness program is consistency and making exercise fun!

Wear a blue and green awareness pin for National Physical Fitness and Sports Month. Our pins are available in both a personalized and non-personalized version.

The Physical Activity Guidelines During National Physical Fitness and Sports Month:

• Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
• For substantial health benefits, adults should do at least 150 minutes a week of moderate-intensity and 75 minutes a week of vigorous-intensity aerobic physical activity.
• Adults should also do muscle-strengthening activities of moderate or greater intensity and involve all major muscle groups on 2 or more days a week.

Everyday Physical Activity Tips for National Physical Fitness and Sports Month:

Walk Whenever Possible

• Take the stairs instead of the escalator or elevator.
• Take a family walk after dinner.
• Park farther from the store and walk.
• Go for a half-hour walk instead of watching TV.
• Move more in your home.
• Garden, or make home repairs.
• Do yard work. Get your children to help rake, weed or plant.
• Work around the house. Ask your children to help with active chores.
• Wash the car by hand.

​​Live Actively

• Join an exercise group, and enroll your children in community sports teams or lessons.
• Choose an activity that fits into your daily life/lives.
• Dance to music with your family.
• Choose activities you enjoy. Ask children what activities they want to do.

What is Classified as Moderate-Intensity Exercise?

You would be surprised by what day-to-day activities are classified as moderate-intensity. Doing basic chores around the house, like vacuuming or mopping the floors, are great ways to keep your body moving and heart beating faster. Other moderate-intensity activities include walking briskly, shooting a basketball, or riding a bike. Some muscle strengthening activities include lifting weights, working with resistance bands, or doing push-ups and sit-ups. It does not matter what activity you choose as long as your body is moving, your heart is beating fast, and you are having fun!

Better yet, if you would like to cut those 150 minutes of activity a week in half, you can engage in vigorous-intensity activities such as jogging, running, swimming laps, or riding a bike fast. Combine this 75 minutes of vigorous activity with two days of muscle strengthening activities to set yourself up for a healthy lifestyle. You can start today even if it is just for ten minutes. It all adds up.

Eating and Physical Activity

Eating and physical activity are connected and understanding what to eat can make a huge difference in your workouts. Your body needs energy and other nutrients to keep itself moving and to repair and restore itself after a workout.

Eat nutrient-packed foods such as whole grains, lean protein, fruits and vegetables. In addition, low-fat dairy products optimize your performance. Utilize carbohydrates such as bread, pasta, cereals, or a banana for a quick source of energy before a workout. Eat these at least an hour before your workout. Portion size is important. Small meals or snacks are best if eaten one to two hours before a workout and larger meals are better if eaten three to four hours before to avoid feeling sluggish.

Muscle Repair

After your workout, repair your muscles with lean protein such as chicken, turkey, or lean cuts of beef. Combine or substitute animal protein with plant proteins such as rice and beans, soy products such as tofu or veggie burgers, or nuts and seeds. By no doubt, fruits and vegetables are great for your health because they are a wonderful source of fiber, vitamins, and other nutrients. They also have a high water content that can help you hydrate after a workout. Low-fat dairy products and fortified plant-based dairy alternatives like milk, cheese and yogurt are great sources of vitamins and minerals that can help build strong bones. Most importantly, re-hydrate your body with plenty of water and try to avoid sugary beverages. Give your body what it needs!

Get Moving in May!

May is not only National Physical Fitness and Sports Month, but it is also a great month to get moving! This observance month not only celebrates exercise and sports participation, but also highlights the important benefits of being physically active, such as reducing your risk for high blodd pressure, heart disease, and some types of cancer. Exercise also helps reduce stress, improve mood, and strengthen bones and muscles.

For generations, sports have brought Americans of all ages together and helped us celebrate our country’s competitive spirit. When we work to instill an appreciation for physical fitness, we do more than honor an age-old tradition. We take a critical step toward ensuring the prospect of a long and healthy life. During National Physical Fitness and Sports Month, we highlight the importance of staying active and encourage participation in physical activity to maintain health and well-being.