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  • All current workgroups participate and utilize the 5-2-1-0 messaging.

Healthy By Design promotes the use of the community message “5-2-1-0.” This message outlines basic lifestyle activities that can contribute to a healthier weight. 5-2-1-0 encourages the consumption of 5 or more fruits and vegetables, 2 hours or less of screen time, 1 hour of physical activity, and 0 sugary drinks/more water.

If you are interested in using this message in your community, download materials below that can be formatted for multiple uses.

Setting short- and long-term goals are a great way to keep you feeling motivated. Make sure your goals are realistic, and be sure to track them. And don’t forget—enjoy a healthy reward when you achieve your goals to remind yourself it was well worth the effort. Learn more at

You may think that you don’t have time to incorporate physical activity into your day. We know you’re busy, so we suggest assessing how much time you may spend watching TV or chatting on the phone. How could you use that time to get moving? For instance, walk in place or grab a partner and dance while watching TV, or lift light weights as you talk on the phone They ‘re simple ways to make the most of the time you have. Learn more at

Your home and yard can be the perfect place to get in some healthy physical activity. Sweeping, vacuuming, carrying in groceries and even getting out in the garden to hoe, weed and water in warm weather can all get your heart pounding and bring a smile to your face. Learn more at

Everybody needs a little encouragement when it comes to getting in physical activity, so partner up with a friend or family member. You can motivate each other, offer support and just have fun. Learn more at

For long-lasting change, begin doing physical activities gradually. Start with 2 minutes—the time it takes for commercials to run between your favorite TV shows—and work up to 10 minutes, then 20 and finally 30. By doing so, you’ll be more likely to stay motivated and stick with it. Learn more at

Physical Activity doesn’t just improve health—it can also reduce stress. Head outside for a quick clean up, walk to the end of the block and back or lift some light weights for a few minutes. Your stress will go down, and your mood will go up. Learn more at

One of the best ways to get activity into your day is to spend some time with your favorite four-legged friend. Go for a stroll together—it’ll be great for your both! Learn more at

Walking has many health benefits, including weight control, reducing blood pressure, relieving stress and lowering the risk of heart disease and other illnesses. Learn more at

Did you know that vacuuming carpets and sweeping the driveway count as moderate physical activity? If you don’t believe us, try using a pedometer—you’ll be surprised when you see just how many steps you get in completing everyday tasks. Learn more at

Making physical activity fun is a terrific way to motivate both you and your kids to stay on the go. Whether you go to the park or play tag in your yard, you’re both sure to have fun together. Learn more at

Have to choose bet ween the elevator or the stairs? Choose stairs! It’s okay to take them slow at first, or even just doing one flight at a time, then adding more later. It’s just another way to get a boost of physical activity in your day. Learn more at

Physical activity is important for adults and kids of all ages. Look for great ways to get moving together, from raking leaves in the fall or shoveling snow in the winter to keeping the lawn beautiful in the summer. Everyday activities like these can be fun—and good for you too! Learn more at

You don’t have to go far to find a place to take a walk. In fact—look right outside your front door! It’s the perfect way to get to know your neighbors while getting in some minutes of physical activity. Learn more at

Once you’ve committed to adding activity to your life, maintain it by making a commitment to staying active. Plan well, be flexible with where and how you get that activity in your day, and most importantly, having a positive attitude about the great changes you’re making. Learn more at

Don’t make excuses or get down on yourself when life (or the weather) gets in the way of your regular exercise program. Instead, look for ways to get in physical activity as best you can, like carrying small batches of laundry up and down stairs instead of one huge basket. Learn more at

Need more resources or want to get involved?