{"id":21,"date":"2026-05-14T13:37:30","date_gmt":"2026-05-14T13:37:30","guid":{"rendered":"https:\/\/hawaiimovinginsider.com\/?p=21"},"modified":"2026-05-14T13:37:30","modified_gmt":"2026-05-14T13:37:30","slug":"healthier-hawaii-national-physical-fitness-and-sports-month","status":"publish","type":"post","link":"https:\/\/hawaiimovinginsider.com\/?p=21","title":{"rendered":"Healthier Hawaii: National Physical Fitness and Sports Month"},"content":{"rendered":"<div>\n<section>\n<p>HONOLULU (HawaiiNewsNow) &#8211; May is National Physical Fitness and Sports Month, a reminder to make time for movement and build healthier habits at any age.<\/p>\n<p>Read more <a href=\"https:\/\/hawaiimovinginsider.com\/?p=19\">Mililani breaks through on the diamond, winning first state baseball championship<\/a><\/p>\n<p>Dr. Lee Haruno\u2014a life-long athlete and pediatric orthopedic surgeon at Kapiolani Medical Center for Women &amp; Children\u2014joined Healthier Hawaii to break down how much activity adults and kids need, share realistic ways busy families can fit exercise into the day, and explain why rest and cross-training matter for preventing injuries in young athletes.<\/p>\n<h2>How much activity do we need?<\/h2>\n<h3>Adults<\/h3>\n<p>The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity physical activity each week.<\/p>\n<p>Moderate-intensity means you\u2019re breathing harder and sweating. You should be able to talk, but not sing your favorite song.<\/p>\n<div><\/div>\n<p>Examples include brisk walking or riding a bicycle. Some housework\u2014like sweeping, pushing a lawn mower, or yard work\u2014can count, too.<\/p>\n<p>The CDC also recommends strength training at least twice a week.<\/p>\n<h3>Kids and teens<\/h3>\n<p>For children ages 6 to 17, the CDC recommends at least one hour of moderate to vigorous physical activity every day.<\/p>\n<p>Kids should also do muscle- and bone-strengthening activities at least three days a week.<\/p>\n<p>Dr. Haruno said the minutes don\u2019t have to happen all at once. It can be easier\u2014and even better\u2014to break activity up across multiple days.<\/p>\n<p>Read more <a href=\"https:\/\/hawaiimovinginsider.com\/?p=17\">UH honors men\u2019s volleyball NCAA champions at public celebration in Manoa<\/a><\/p>\n<h2>Making it work for busy families<\/h2>\n<p>Dr. Haruno said building movement into your routine can help\u2014especially for families balancing school, work and after-school schedules.<\/p>\n<p>Try:<\/p>\n<div><\/div>\n<h2>When sports are year-round<\/h2>\n<p>Kids who play one sport year-round can be at risk for overuse injuries, especially if they aren\u2019t getting enough rest.<\/p>\n<p>Dr. Haruno said a common recommendation is taking three months off from a child\u2019s main sport each year, then using that time to cross-train.<\/p>\n<p>He also cited guidance from the American Orthopaedic Society for Sports Medicine that specializing in one sport too early can be harmful\u2014especially for children under 12\u2014and may lead to more injuries and burnout.<\/p>\n<h2>Bone health and recurring fractures<\/h2>\n<p>Dr. Haruno said vitamin D is important for bone health.<\/p>\n<div><\/div>\n<p>Even in Hawai\u2018i, some kids can be deficient\u2014despite spending time in the sun.<\/p>\n<p>If a child has recurrent breaks, especially in longer bones like arms or legs, doctors may take a closer look at vitamin D intake and whether supplementation is needed.<\/p>\n<h2>Ko Olina Children\u2019s Festival<\/h2>\n<p>A major fundraiser benefiting Kapiolani Medical Center for Women &amp; Children is coming up this month:<\/p>\n<p>Ko Olina Children\u2019s Festival<\/p>\n<div><\/div>\n<p>Tickets are available online at koolinachildrensfestival.com. All proceeds benefit Kapiolani and the future Martha B. Smith Cancer &amp; Infusion Center.<\/p>\n<p>Read more <a href=\"https:\/\/hawaiimovinginsider.com\/?p=15\">Point in Time count shares new numbers on neighbor island homeless<\/a><\/p>\n<\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dr. Haruno joined Healthier Hawai\u2018i to share activity guidelines for adults\/kids, easy family fitness tips, and injury prevention through rest.<\/p>\n","protected":false},"author":1,"featured_media":20,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-21","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sunrise"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Healthier Hawaii: National Physical Fitness and Sports Month - Hawaii Moving Insider<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hawaiimovinginsider.com\/?p=21\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthier Hawaii: National Physical Fitness and Sports Month - 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