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In This Section

Participation Opportunities


Activate your fun side through well being

According to the Oneida Community Health Study, 2012:

  • 62% of respondents exercised during the last month and 37% did not,
  • Of those that exercised the average number of days with moderate exercise was 3 days per week for less than 30 minutes per day.


Activity Recommendations


Key Guidelines for Children and Adolescents

  • Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.
    • Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.
    • Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.
    • Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.
  • It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

Key Guidelines for Adults

  • All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
  • For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
  • For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate intensity, or 150 minutes a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
  • Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Key Guidelines for Older Adults

The Key Guidelines for Adults also apply to older adults. In addition, the following Guidelines are just for older adults:

  • When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
  • Older adults should do exercises that maintain or improve balance if they are at risk of falling.
  • Older adults should determine their level of effort for physical activity relative to their level of fitness.
  • Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.


Getting Started

Before starting an exercise routine:

  • If you have a medical condition or any major health risks, you should consult with a physician to help determine how fit your are to exercise.
  • You should start with a Fitness Assessment to help set realistic goals for improvement.
  • Start slow and go slow.

Warm up

Before you exercise, think about warming up your muscles like you would warm up your car. It increases the temperature and flexibility of your muscles, and helps you be more efficient and safer during your workout.  A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing at the start of the activity.


  • Warm up for 5 to 10 minutes. The more intense the activity, the longer the warm-up. 
  • Do whatever activity you plan on doing (running, walking, cycling, etc.) at a slower pace (jog, walk slowly). 
  • Use your entire body. For many people, walking on a treadmill and doing some modified bent-knee push-ups will suffice.

Warm Up Exercise:
Quick Warm Up Exercises
5 Minute Total Body Warm Up
Quick Total Body Low Impact Warm Up

After the Warm Up:

To learn how to perform certain exercises, consider hiring a personal trainer for a session or two, or take advantage of free sessions offered when you join a gym.

Cool Down

Cooling down after a workout is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated. This means if you stop too fast, you could pass out or feel sick. A cool-down after physical activity allows a gradual decrease at the end of the episode.

It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.


  • Walk for about 5 minutes, or until your heart rate gets below 120 beats per minute.
  • Stretching:
    • Hold each stretch 10 to 30 seconds. If you feel you need more, stretch the other side and return for another set of stretching.
    • The stretch should be strong, but not painful.
    • Do not bounce.
    • Breathe while you’re stretching. Exhale as you stretch, inhale while holding the stretch.

Cool Down Exercises:
Fast 5 Minute Cool Down & Stretch
Light Cardio & Stretching Cool Down
Total Body Stretch Cool Down

Nutrition and Exercise

Nutrition plays a large role in performance and recovery.  Click the link to learn more about the role carbohydrates, protein, fats, and proper hydration play in your routine.   Fueling Sport and Exercise

Upcoming Opportunities

Just Move It Oneida–Kick Off to Summer Fun June 21

Location: Oneida Lake Time: 4-6:30 PM

Contact Information: 920.490.3993

Oneida Farmer’s Market Thursdays June 22 to October

Location: Oneida Business Park, N7332 Water Circle Place, Oneida Contact: www.exploreoneida.come

5th Annual Fly a Kite Fest June 24

Location: Arnie Wolff Sports Complex Time: 10:00 AM to 4:00 PM 3240 Humboldt Road Green Bay, Wisconsin

Contact Information

Email: [email protected] Phone: 715-829-6959

Green Bay Farmers Market  June 24, July 1, July 9, July 15, July 22, July 29

The market will feature over 100 vendors with a large variety of local foods and crafts.

Location: South Washinton St.
Time: 7:00 AM to 12:00 PM
130 E Walnut St # 501
Green Bay, Wisconsin


Summer Market on Military June 15, June 22, July 6, July 13, July 20, July 27, August 3

Summer farmers market with great, local produce, crafters, entertainment and more. Some unique vendors each time along with your favorites. Accepting EBT and Double Your Bucks.

Location: Green Bay Plaza
Time: 3:00 PM to 7:00 PM
1555 Green Bay Plaza
Green Bay, Wisconsin


On Broadway Farmers Market  June 14, June 21, June 28, July 5, July 12, July 19, July 26, August 2, August 9

Very popular afternoon market with over a 150 vendors.

Location: On Broadway District
Time: 3:00 PM to 8:00 PM
163 N. Broadway
Green Bay, Wisconsin

Contact Information: 920-437-2531


Titletown Bike Tour Benefiting the Breast Cancer Family Foundation July 9


United Health Care, 3100 AMS Boulevard, Green Bay, WI 54313

Time: 5 AM to 4 PM


DePere Art Walk  July 14, August 18

Friday-a-Month Celebration of Local Artists in Downtown De Pere
On each of the Friday evenings (June 9, July 14, and August 18), you’ll be able to meet an artist in residence at each participating venue from 4:00 – 8:00 pm.  
Engage with Local Artists, See Local Businesses

Location: Various De Pere Locations
Time: 4:00 PM to 8:00 PM
320 Main Ave., Ste. 102
De Pere, WI

Contact Information: 920-403-0337

FIT Kids July 11-August 25

FIT Kids is a free one-hour supervised program where parents participating in the FIT in the Parks classes can drop their kids off with a Playground Leader who will lead them in health and wellness activities at the same site. This program will be offered Mondays (Colburn/Whitney) and Wednesdays (Astor/Mather Heights) from July 11-August 24.

FIT Kids themes will be as follows: July 11 and 13 – Fitness games, July 18 and 20 – Show off your talents, July 25 and 27 – Eat well to be healthy, August 1 and 3 – Dental health August 8 and 10 – Olympic Games

FIT Fest July 15

FIT Fest is an annual festival featuring the area’s best health and wellness businesses showcasing their products, classes, and knowledge. FIT Fest also highlights some of the fitness and wellness programs included in the FIT in the Parks series. Come out and enjoy a day of health, wellness and fitness by visiting the booths of local businesses, participating in Try-It classes and also being a part of Aurora BayCare’s Open Streets Festival!

3rd Annual FIT Fest Saturday, July 15, 2017 9 am-1 pm Leicht Park


Additional/Contact Info