Myth: It’s hard to find information or reviews of nutrition and health apps.

Answer: BUSTED!

There ARE thousands of nutrition and health apps. Which one is right for you? The University of Missouri Extension has a new publication to help you: “Apps to Know from the Nutrition and Health Pros” (free to download). This publication lists apps with several healthy behaviors in mind. Looking for a general food and nutrition app that you can use to track your food intake and physical activity? This publication provides a suggestion for you. Want to find healthy recipes? Two apps are summarized and reviewed for you. Want to manage your diabetes, track your workouts or reduce your stress? Suggested apps are provided. All apps listed on the publication were evaluated by University of Missouri Extension Nutrition and Health Education Specialists.

In addition to the reviews of apps, each app category provides a tip to help consumers as they look to change their health behaviors. University of Missouri Extension programs of interest are included in the publication, including Stay Strong, Stay Healthy (a strength training program for middle-aged and older adults) and Taking Care of You (a program to help deal with stress).

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There aren’t free online games to teach my child about healthy eating.

Answer: BUSTED!

Summer is meant for fun and being outside. But when you need a game for that ride in the car or a rainy day, choose games that continue to build your child’s nutrition knowledge and skills when school is out.

MyPlate Kids’ Place is now available online at http://www.choosemyplate.gov/kids/ and it has plenty to offer! There is a games page where your child can find online games that teach them about making healthy food choices. "Smash Your Food," one of the games on this page, is also a free mobile app for the iPad, iPhone and iPod.

Another online game is "Pick Chow" at http://www.zisboombah.com/pickchow. You choose foods to add to your plate and you see the protein, carbs, fat, fiber, sugar, saturated fat and sodium amounts change as foods are added. Your meal also gets a rating.

Two free mobile apps that can also help your child track what foods they eat are "Max’s Plate" and "Count Your Peas."

Being physically active is also an important part of good health. A free mobile app “Eat-And-Move-O-Matic” shows how to balance the calories from food choices with calories burned in physical activity.

And, parents, you may enjoy playing some of these games too. Play them with your kids so you have a chance to talk about making healthy food choices and being active.

So, this summer let the games begin!

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There isn’t a place to find materials for kids to promote healthy eating.

Answer: BUSTED!

MyPlate Kids’ Place has arrived at www.choosemyplate.gov/kids/. Kids will find games, videos, songs, activity sheets, recipes and tips to help them eat healthier and move more.

• On the games page, your child will find a variety of online games that teach about making healthy food choices. Smash Your Food, one of the games on this page, is also a free mobile app for the iPad, iPhone and iPod.


• The videos (some made by children) promote healthy eating and being physically active, like the Fruit and Veggie Hokey Pokey.


• Under the ‘Move More’ section, your child can find out how to train like an astronaut. You and your child can also find out what it takes to achieve the Presidential Active Lifestyle Award.


• You and your child can find recipes created and tested by kid chefs (recipes are listed under ‘Topics’ on left side of page).


• Parents can find new ways to help kids make healthier food and physical activity choices with a series of short tip sheets. Topics like ‘Be a Healthy Role Model for Children’ and ‘Be an Active Family’ are just two of the tip sheets available. Links to other websites that promote healthy eating are also here too.

So start exploring MyPlate Kids’ Place!

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: The best gift for Mother’s Day is a box of chocolates.

Answer: BUSTED! Well, sort of...

Strawberry with dark chocolate, a healthier treat!

Looking to give your mom a chocolate treat on Mother’s Day? Consider giving her strawberries dipped in dark chocolate. Why dark chocolate? Dark chocolate has substances in it – antioxidants – that appear to be beneficial when it comes to our risk for heart disease. If you decide to make strawberries dipped in dark chocolate, use the dark chocolate with the higher percent cocoa – this kind of chocolate has the highest amount of antioxidants linked to heart health and the lowest amount of sugar. Strawberries, like other fruits and vegetables, also contain antioxidants. So when you dip strawberries in dark chocolate, you are giving a gift of good health.

What are some other ways to give the gift of good health on Mother’s Day? Give her a nutrition book! Check out the nutrition and lifestyle reading list from the Academy of Nutrition and Dietetics for recommendations. You might also consider giving her a subscription to a nutrition/health newsletter such as Tufts University Health & Nutrition Letter, Environmental Nutrition or the Berkeley Wellness newsletter.

Be your mom's walking buddy!

One free gift you might not have considered for Mother’s Day is your commitment to be a walking buddy with your mom. Walking is one way to increase daily physical activity. Being a walking buddy gives the gift of good health for both you and your mom!

Perhaps the most enjoyable gift your mom might like is the gift of time – make a meal for your mom on her special day so that she can relax. You can find a wide variety of healthy recipes for your meal at http://missourifamilies.org/nutrition/recipes/.

Here’s hoping you and your mom’s day is a special and healthy one!

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: I made a New Year’s resolution to get to the gym more but now I’m starting to miss some days. I must be the only one.

Answer: BUSTED!

Join the club…the failed New Year’s resolution club! Gold’s Gym recently identified February 7th as ‘fitness cliff’ day – the day when they start to see gym membership slow down after all those New Year’s resolutions. What’s happening? Often the goals that we set are just not realistic. Here are some tips to get you started (or re-started!):

1. Be specific! A goal like “I will go to the gym more often” is not specific enough. Instead, your goal is better stated this way: “I will go to the gym 3 days a week.”
2. Be realistic! Start slow to make some early and quick successes. If you aren’t currently active, it isn’t realistic to expect that you will walk 5 miles in a month. You are more likely to be consistent if your goals are realistic. Consistency leads to achievability when it comes to goals.
3. Write your goals down – in your calendar, smartphone, wall calendar. Pencil in your 3 days a week at the gym each week so it is part of your weekly schedule.
4. Reward yourself. If you’ve met your walking goals, get a snazzy pair of new walking shoes as a reward.

For more tips, check out Get active by starting simple!

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: I didn't make a New Year's resolution….now I will have to wait until next year!

Answer: BUSTED!

It is never too late to start making healthier choices for yourself! March is National Nutrition Month and the Academy of Nutrition and Dietetics (formerly known as the American Dietetic Association) is encouraging everyone to “Get Your Plate in Shape.” The USDA introduced MyPlate to replace MyPyramid in June 2011. It emphasizes fruits, vegetables, whole grains, lean meats, low-fat or fat-free milk and milk products, and foods low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

Start your resolution now by thinking about your plate. Eat a variety of foods to get the most nutrition out of your calories, while staying within your daily needs. Focus on eating more fruits and vegetables – they should be half of your plate. It's also important to understand portion sizes – reading labels can help.

Be sure to include physical activity in your resolution as well. According to the Centers for Disease Control and Prevention, adults need 2 hours and 30 minutes (150 minutes) of moderate intensity aerobic activity, such as brisk walking, every week, and, muscle strengthening activities on 2 or more days a week that work all of the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms). If you think you don’t have time, your activity can be spread out as long as you do at least 10 minutes at a time. If you take a brisk 10-minute walk 3 times a day, 5 days a week, you will have 150 minutes!

Some tips to help ensure success:

• Partner with a friend so you can encourage each other
• Make a grocery list, and stick to it
• Try fruits and vegetables that are in season – they are less expensive and taste better
• Schedule your activity time – it is easier to fit it in when it is planned
• Start with small goals – even small changes matter
• Stay away from fad diets and workouts. If it sounds too good to be true, it probably is. Use reliable sources, such as The Academy of Nutrition and Dietetics, the USDA, the Centers for Disease Control and Prevention, and the University of Missouri Extension.

For more information about making healthy food choices, visit MissouriFamilies.org

Contributor: Denise Schmitz, M.A., R.D., Nutrition and Health Education Specialist, University of Missouri Extension, schmitzda@missouri.edu, 816-482-5850

Myth: Sitting too long isn't unhealthy as long as I don't overeat.

Answer: BUSTED!

New data from the American Institute for Cancer Research suggests that sitting too long may increase your chances of developing some cancers like breast and colon cancer. We already know that physical activity decreases the risk of diabetes and heart disease. And people who exercise have lower blood pressure than those who don't. This and other data suggests that following current physical activity guidelines of about 30 minutes of activity most days of the week (for adults) and 60 minutes (for youth) is not enough. We sit an average of about 9 hours a day at our desk or in front of the TV or computer — we need to get up and move more! Here are some ideas to get you up and moving around:

1. Add a chime to your computer to remind you to get up and walk around. These chimes are used to incorporate mindfulness techniques in your everyday life but they can also be used to remind you to get up and take a walk.
2. Thinking about sending an email to a colleague in your building? Forget about it! Get up and walk to your colleague’s office instead.
3. While watching TV, think of commercials as activity breaks. Get on the phone and walk around while talking. Do some jumping jacks. Have some light scarves (or light paper napkins) handy and throw them up in the air and catch them – you can also play this game with others!

For additional ideas to get you moving, see Real guidelines for real people: Everyday activity solutions.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: It’s too hot to exercise.

Answer: Busted, but...

It has been a grueling summer with high heat and humidity — it is important to pay attention to the effects of this type of weather on the body. High heat and humidity can make exercising dangerous by overwhelming the body’s cooling mechanisms, leading to heat illnesses, such as heat cramps, heat exhaustion or heat stroke.

It may be better to work out around the heat in the summer just as we do with the cold in winter. To prevent heat-related injuries:

• Exercise in the cooler times of the day.
• Wear lightweight clothing.
• Drink plenty of water before, during and after activity to prevent dehydration.
• Slow it down — reduce the intensity or duration of your activity.
• Check the heat stress index before beginning exercise and use appropriate caution if it is over 180.
• Move your exercise indoors. Walk at the mall, use home exercise equipment, try a new exercise, dance class or video.

Recognize the early warning signs of heat illness, which include cramps, excessive sweating, cold clammy skin, normal or slightly elevated body temperature, paleness, dizziness, weak and rapid pulse, shallow breathing, nausea, headache, etc.

You can still be active in the summer, just make sure to take a few extra precautions to ensure your safety.

Additional nutrition and health information can be found at MissouriFamilies.org.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: The best place to work out is the gym.

Answer: BUSTED!

It is important for each person to find their favorite setting to participate in physical activity. By finding your favorite exercise setting, it becomes easier to stick with an exercise regimen and achieve your fitness goals. There are many places to exercise other than the gym; however, if you find you are more focused and work out harder at the gym then that is where you should go. What if you have never stepped foot in a gym or fitness center?? Many offer free week-long trials and also include a free personal training session, so maybe now is the time to try it out.

If heading to the fitness center isn’t an option for you, here are a few other ideas…

Join a sports league such as softball or volleyball and get your spouse and kids involved for family fun.

Exercise to a workout DVD and get fit in the comfort of your own home. There are a lot of safe, fun exercise DVDs available. Find one that interests you such as a dance or kickboxing workout.

Find an exercise class at the fitness center. They usually charge for each class but are still a fraction of the cost of a full gym membership.

Walk or bike around the block with a friend or your kids.

Go to the ice skating rink. It is a great cardio exercise even though it doesn’t seem like exercise.

Play the Wii or XBOX Kinect with the kids for entertaining activity.

Remember to always stretch, stay hydrated and HAVE FUN!!!

Be sure to check with your physician before starting an exercise plan.

Additional nutrition and health information can be found on the Missouri Families website.

Contributor: Jill Miranda, Mo DHSS, Dietetic Intern; Denise Schmitz, M.A., R.D., Nutrition & Health Education Specialist, University of Missouri Extension, 816-482-5854, schmitzda@missouri.edu

Myth: I need to do my work-out for at least 30 minutes every day. I cannot split it up into smaller time slots.

Answer: Busted

It is recommended that adults get at least 30 minutes of moderate to intense physical activity on most days of the week for health benefits. Research has shown that the activity does not need to be done all at one time. You can split your workout into smaller time slots and still have the same health benefits. For example, you can do 2 15-minute workout sessions or even 3 10-minute sessions. While on lunch break, walk with a coworker around the building for 10 to 15 minutes. This is a great way to hold a short meeting or have some social time!

Regular physical activity has many benefits such as building self-confidence, increasing fitness levels, improving strength and flexibility, managing weight, controlling blood pressure, and building strong bones and muscles. Exercise is also a great stress reliever. Increasing the time or intensity of the workout has additional health benefits.

Visit the MyPyramid website for more information on types of physical activity and how it will benefit you. Visit the MissouriFamilies website for more information on health and fitness.

Guest Contributor: Eva Hightaian, Nutrition Intern at the University of Missouri
Co-Author: Donna Mehrle, MPH, RD, LD, mehrled@missouri.edu, University of Missouri Extension

Myth: Children today are not getting enough physical activity.

Answer: Correct!

Did you know that 9 out of 10 parents think their children are physically fit, but in reality only 1 in 3 are? With the hours of TV and playing video games increasing, something had to be cut out of the 24-hour day. Instead of physical activity getting the short end of the stick, have your children cut down on TV and video games. Children who are physically active experience fewer chronic health problems than sedentary children.

Parents, teachers and coaches serve as great role models for children, so it is important to participate in positive behaviors. Eating right and incorporating physical activity in your daily life is a good way to send positive messages.

Physical activity not only has great health benefits but it also has other positive outcomes such as building self-confidence and providing stress relief. Try family activities that will get everyone moving off the couch. Host a neighborhood 4-square game, go for a bike ride, make a day trip out to the zoo or park, even having a water balloon competition on a hot autumn day are all great ideas. Get out and play!

For more information on physical activity, visit the Missouri Families website.

Guest Contributor: Eva Hightaian, Nutrition Intern at the University of Missouri
Co-Author: Donna Mehrle, MPH, RD, LD, mehrled@missouri.edu, University of Missouri Extension

Myth: You only need to be physically active if you are trying to lose weight or tone your muscles.

Answer: Busted!


Physical activity has many health benefits beyond our outer appearance. Physical activity helps strengthen bones, improve heart-health, enhances our ability to perform normal daily activities, and helps control and prevent many chronic conditions. Those who perform physical activity regularly are less likely to develop heart disease, diabetes, hypertension, and high blood pressure. Regular physical activity also helps prevent certain types of cancer and lessens our risk for osteoporosis. Self-esteem and self-confidence are enhanced in those who are physically active. Physical activity also helps with stress management. People of all shapes and sizes can enjoy physical activity for the many health and mental benefits.

For more information, read the following articles on some of the benefits of physical activity.

Contributor: Denise Schmitz M.A., R.D., Nutrition and Health Education Specialist, University of Missouri Extention, schmitzda@missouri.edu

Myth: I don’t have time to exercise.

Answer: Busted!

Michelle Obama's new initiative targeting childhood obesity has some words of wisdom for us all. Let's Move! Often we think exercise has to consist of an activity done for an extended period of time. The best place to start is to just start moving more.

Look at places in your day where you could add in some physical activity.

• Plan more steps during your day. Make extra trips to the copy machine or down the hall to talk to your coworkers rather than sending an e-mail or calling.


• Move and talk. Walk around the office during those conference calls. Have a small hand weight near the phone to use while talking on the phone.


• Don’t drive around looking for the closest parking spot-park farther away and walk to the door.


• Take the stairs instead of the elevator. A good rule of thumb is walk up one flight and down two.


• Don’t just let the dog out-walk the dog.


• Walk around the field while your kids play soccer or other sports.

It may not seem like much, but all those little steps will add up. The important thing to remember is to move more throughout the day!

Myth: Walking for exercise doesn’t count.

Answer: Busted!

When we think of exercise, visions of gyms and exercise equipment often come to mind. But walking can be great exercise. Walking is something just about anyone can do. All you need is a good pair of walking shoes and a safe place to walk.

Walking can reduce your risk of age-related conditions like heart disease, type 2 diabetes, high blood pressure, and osteoporosis. It can also reduce stress, control weight, build muscles, and increase your energy level. So let's move it!

You don’t have to focus on a structured walking program initially. A good place to start is by getting in more steps each day. Most Americans average 2,000 to 3,000 steps per day (about one to one and a half miles). Set a goal of working up to 10,000 steps (about five miles) over time. Try a pedometer to monitor the number of steps that you get in and watch your step count climb.

Regular physical activity will help keep you healthier throughout your life. It’s never too late to start but you should check with your health care provider before beginning a new exercise program. Let's get walking!

MYTH: You can get six-pack abs by using an abdominal machine a few times per week

Answer: Not Likely!


It is a common exercise myth that you can lose fat in a specific location by doing exercises to target that area. Doing lots of sit-ups or using one of the many abdominal machines you see on late-night infomercials will strengthen and firm your abdominal muscles, but you still might not be able to see the results. The ab exercises alone will do little to help lose the belly fat that is located on top of those muscles.


Exercising all areas of your body will help you build muscles. And since muscles burn more calories than fat, doing exercises to build total body muscle strength will greatly help with weight loss. Cardiovascular exercises, such as swimming, biking, running, walking, stair-climbing, or using elliptical machines, also provide a great workout because they are a good way to burn calories. Finally, eating a diet that is high in fruit, vegetables, whole grains, lean proteins, and low-fat milk products, and low in saturated fats, trans fats, and processed foods will help you shed the unwanted body fat, allowing all your hard work, and six-pack abs, to show through.

For more information, see the six-pack abs article on MissouriFamilies.org

I can never keep my New Year's resolutions.

Answer: Busted!

You’ve made your New Year’s resolutions. But how do you keep the momentum going?

• Do a goal check-in. Make sure you have set realistic goals with measurable results.
• Have a plan. Map out how you will make your goals a reality.
• Avoid an all or nothing mentality. Focus on the positive changes you are making, not what you aren’t doing. View setbacks as lessons for growth.
• Build in accountability. Use tools like

MyPyramid Tracker to monitor your food intake and physical activity.

Get and enlist a support system. Determine who will be helpful in your efforts and who will not. Spend time with those that will support your efforts, not bring you down.

Beware of emotional or other types of eating. We eat for many reasons other than hunger. Start to tune in to the type of eater you are.

Practice positive self-talk. Too many times we are our own worst enemy. Turn negative self-talk around and think positive thoughts. Talk to yourself as you would to your best friend.

Ensure your success by making your New Year’s resolution a lifestyle resolution. Take it one day at a time. You can keep your healthy resolutions throughout the year and make those lifestyle changes a permanent reality!

MYTH: I always break my New Year’s resolutions, so I shouldn’t even bother setting them.

Answer: Busted!

It’s the time of year again for New Year’s resolutions, and many of us set goals for eating healthy and being more physically active. Although it’s important to set healthy goals, it’s also important to set reasonable ones. Sometimes we set unrealistic goals that we can’t achieve, and then we feel like we’ve failed.

Think of goal setting as a ladder — if you start at the top, there is only one way to go — down. If you start at the bottom, you can work your way up, step by step. The best way to do this is by focusing on realistic goals with measurable results.

One way to make realistic goals is to make them more specific. Instead of saying “I will exercise more,” make your goal “I will walk 10 minutes, three times a week.” The details will help make your goal measurable: “I will walk 10 minutes on Monday, Wednesday and Friday at 5 p.m.” Don’t get down on yourself if you can’t always achieve your goals — try to be flexible, instead. For example, if you plan to walk on Wednesday and you can’t, reschedule it for Thursday. You will still be making progress.

If your goals aren’t working for you, revisit them to make sure they are reasonable. If you are successful, you are more likely to focus on the positive progress you are making. Changing habits takes time — the more you make the changes a habit, the more likely you will be to continue the changes. Finally, try not to set too many goals at one time — start with one or two behaviors you want to change. Once you master those, then focus on new goals.

With these tips and a little planning, you can keep your New Year’s resolutions!

MYTH: Physical activity is icing on the cake—it doesn’t do anything for me, really.

Answer: Busted.

Let’s explore physical activity as a part of losing weight.

Again, using the analogy of the appliance, one of the questions to consider is ‘What way will give me the “best product for my money” (or, best weight loss for my effort)?’ If weight loss is the only thing we want from our New Year’s Resolution, then physical activity may not be an aspect of the “appliance” we want to buy with our time and effort. Why is that? Most weight loss occurs with reducing calories. Physical activity uses some calories, but not nearly enough to result in a meaningful amount of weight loss in a reasonable length of time. If our resolution is really to improve our health by losing weight, then that is a whole different matter—physical activity is crucial!

Physical activity has been shown to reduce blood pressure, without any other behavior changes! Also, being physically active helps us to keep our muscles strong, even when we are losing weight. Why is this important? Well, the lean part of our bodies (muscle and major organs—like the heart and liver, to name a few) is the part of the body that uses the calories we eat or drink. If our body has more muscle, then we are going to burn more calories every day—more than another “body” our same age and size that is less lean. Physical activity also reduces the chance of developing heart disease and diabetes more than just weight loss by itself.

Our proposed resolution just made a change to: “lose weight to be healthier.”

While the holiday season is a great time to practice changing eating behaviors, it can also be a time to practice being more physically active. A lot of people shop more during this time, which gives us practice time! Some ideas to experiment with include the following:

Plan your after-Christmas/New Year's shopping trips to include walking the longest distances between stores or items being purchased—forget about saving time and being efficient! Going from one end of the mall or store to the other end to buy items on your list will automatically increase the steps you are taking.

After completing your shopping trip, take a final “lap” around the mall or store—adds steps with little extra time.

Consider buying yourself a pedometer. Using a pedometer is one way to track the number of steps taken per day.

Did you know that cleaning house is considered a moderate activity? Maybe spend some time everyday cleaning house? A more organized, company ready home would be a bonus!

How about walking the dog? People who walk their dogs log in more steps that than who don’t. Plus, the regularly walked dog will help keep you walking often—who can resist those eyes begging for a walk?

While you are practicing including physical activity in your life this week, think about what keeps you from being physically active during your “regular” life. Knowing what keeps us from doing what we want to do is excellent information to help us choose our final New Year’s Resolution.

MYTH - French women don't get fat

Answer: BUSTED!

A study published in 2008 finally puts this myth to rest. Weight, height, and waist circumference measurements were recorded for all adults in 20,000 French households. From 1997 to 2006, obesity increased from 8.6% to 13.1%. Furthermore, a follow-up study released this week showed that 15.1% of French women and 13.9% of French men are clinically obese. While these rates are still significantly lower than those of the United States (33.2% of women and 31.1% of men are obese), the trend is the same: waistlines are expanding.

How do we stop this trend that’s sweeping the globe? Simple - either decrease the number of calories you eat in a day or increase the amount of exercise, or do both. Easier said than done, right? Think baby steps. Try wearing a pedometer and simply increase the number of steps taken daily. Then, cut down the portion sizes of your favorite foods and make lower-calorie choices that you can stick with.

Check out The Latest On What Works for Weight Loss for more helpful tips. Also find your local MU Extension Office and see what nutrition and health programs are being offered in your area.

Myth: My child gets enough physical activity.

Answer: You may be wrong!

9 out of 10 parents believe their children are physically fit, but in reality only 1 in 3 children are.

What can you do? Here are three things you can do right now:

1. Physical activity is important for your child – it helps to control weight, build lean muscle and reduce fat and it reduces feelings of depression and anxiety. Learn more at http://missourifamilies.org/quick/parentingqa/parentingqa95.htm Hint: some of these benefits can help you too!
   
2. Model being active with your child. Put a reminder to be active on your refrigerator – download the University of Missouri Extension’s MyActivity Pyramid for Kids. Consider getting involved in walking your child to school. Oct. 3 – 7, 2009 is Walk a Child to School Week. Here is information about Missouri Walk Your Child to School events
   
3. Be aware of the physical activity recommendations for you as an adult – 150 minutes (2 hours and 30 minutes) of moderate intensive aerobic activity each week (moderate intensity is when you can talk while you are active but you can’t sing) OR at least 75 minutes (1 hour and 15 minutes) of vigorous intensity aerobic activity each week (vigorous intensity is you can only say a few words without stopping to catch your breath). Do strength activities at least two times each week and flexibility activities at least two days each week for at least 10 minutes each day. Download the University of Missouri Extension’s MyActivity Pyramid for Adults to remind you to be active!