NDSU Extension - Benson County


Physical Activity

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5 Ways to Get the Exercise You Need

A Taste

For Nutrition

By Kimberly Fox, Extension Agent

Family Nutrition Program/Family and Consumer Science


5 Ways to Get the Exercise You Need

Having a healthy body means eating healthy food consistently and exercising enough.  Adults need 150 minutes or 2.5 hours of exercise each week which ends up being 30 minutes of exercise five days of the week.  Children need about 60 minutes every day.   Here are some basic tips for making your exercise routine fun, enjoyable, and meaningful to your health.

  1. Exercise for 10 minutes at a time.  You may not have the time to exercise for 30 minutes or more all at once.  Take a walk on your lunch break or talk a walk with your dog when you get home.  Any way to get a total of 30 minutes is a good way to get exercise.
  2. Change up your exercise. Go swimming. Take a trip to a nearby golf course. Spend some time in your garden.  The same exercise day after day can be become boring, so mix it up!
  3. Be ready to exercise anytime.  Have walking shoes and comfortable clothes with you so when you have some extra time to exercise, you can.
  4. Use TV time to work out.  Watch a movie while walking on a treadmill.  Walk in place in between commercials. Lift hand weights or soup cans while enjoying your favorite show.
  5. Find support in your interest to be healthy.  Find someone who enjoys walking with you, or shares a common interest in a sport.  This will keep you accountable to getting the exercise you need.

These are just a few ideas to get your body moving this summer.  Below is a recipe for apple oatmeal muffins.  They are a perfect breakfast or snack idea on the go.  Enjoy!

Apple Oatmeal Muffins


  • 1/2 cup milk, non-fat
  • 1/3 cup applesauce
  • 1/2 cup flour, all-purpose
  • 1/2 cup quick-cooking oats (uncooked)
  • 1/4 cup sugar
  • 1/2 tablespoon baking powder
  • 1/2 teaspoon ground cinnamon
  • 1 apple (tart, cored & chopped)


Preheat oven to 400°F.  Place 6 cupcake holders in baking tin.  In a mixing bowl, add milk and applesauce. Stir until blended.  Stir in flour, oats, sugar, baking powder, and cinnamon. Mix until moistened (do not over mix).  Gently stir in the chopped apples.  Spoon into cupcake holders.
 Bake for 15-20 minutes or until an inserted toothpick comes out clean.  Cool in pan 5 minutes before serving. Store unused portions in an airtight container.


Makes: 6 muffins.  Each serving contains 120 calories, 1 gram of fat, 133 mg of sodium, 26 carbohydrates, 2 grams fiber, and 3 grams protein. 



  • USDA 10 Tips Nutrition Education Series: Physical Activity at home, work, and play. June 2015.
  • ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes.
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Balance Food and Exercise for a Healthy Body

By Kimberly Fox, Extension Agent Family Nutrition Program/Family and Consumer Science

While there are thousands of different diet options, the best way to lose or maintain your weight is simply calories in verses calories out.  Trying to lose weight through certain dieting programs can leave your body lacking in key nutrients, which can be damaging in the long run.

If you are wondering how many calories you burn on a typical day, go to www.choosemyplate.gov and you will quickly be able to determine how many calories you should eat to be at your goal weight.  Your daily calorie intake will vary based on your height, gender, age, and level of physical activity. 

It is recommended that children get 60 minutes of physical activity most days of the week, and that adults get 30 minutes of physical activity most days.  This is of course a minimum recommendation, with more exercise always being welcome.  For those that are working to reduce their weight, it is recommended to exercise for at least 60 minutes daily.

Just like it is recommend to eat a variety of different foods, because of their varied health benefits, it is also recommended to do different exercise to strengthen your whole body.  While taking a daily walk is healthy, it may be wise to add in other exercises, as well. 

Some ideas for exercise include yoga, walking your dog, hiking, biking, stretching, basketball, swimming, or aerobics.  If exercising is not on the top of your priority list, consider finding a friend to exercise with, and it will help to keep you accountable when you feel like you would rather sit on the couch.

Here is a recipe for a macaroni chick-pea soup.  It combines ingredients from the grain, vegetable, and protein group to provide a delicious, nutritious, and warm meal for your family.  Enjoy!

Macaroni Chick-Pea Soup


  • 3 1/2 cups chicken broth, fat-free, low sodium
  • 1 cup water
  • 1 3/4 cups whole grain macaroni, dry
  • 1/2 teaspoon celery flakes (or onion powder)
  • 1/2 teaspoon oregano
  • 1 cup stewed tomatoes, no-salt
  • 1 cup green beans
  • 1 can chick-peas (garbanzo beans)
  • 1/4 teaspoon garlic powder

Directions: In a large saucepan, bring the broth and water to a boil. Reduce the heat to low. Add macaroni, celery flakes, and oregano. Simmer 4 minutes, stirring occasionally. Add the stewed tomatoes, green beans, chick-peas (drained), and garlic powder. Simmer 5 minutes, or until macaroni and beans are tender.

Makes: 4 servings.  Each serving contains 340 calories, 5 grams of fat, 500 mg of sodium, 59 carbohydrates, 9 grams dietary fiber, and 17 grams protein.



  • University of Connecticut, Family Nutrition Program, Senior Nutrition Awareness Project (SNAP) Newsletters
  • NDSU Extension Service: Exploring My Plate Find Your Balance Between Food and Physical Activity, August 2016
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