Family Fitness
Tired of hearing "Mom, I'm bored?" Sick of scraping your kids off the couch after too much screen time? Get everyone involved in getting fit! The family that walks together also talks together, and that's yet another reason why you should make fitness a family affair.
- Take the stairs instead of an elevator or escalator when you're with your child to set a good fitness example.
- Encourage your child to walk or bike to a friend's house or the store, rather than being driven.
- Send the kids outside to play. If you have younger children, help them develop their motor skills, such as walking, running and jumping.
- Watching your child's soccer game? Take a brisk walk around the perimeter of the field and view the game from all angles!
- Involve everybody in housework and yardwork; better yet, set a timer and see how fast you can get it done!
- Go for a walk before breakfast or after dinner, instead of plopping down in front of the TV.
- Take your child swimming regularly and better yet, give them lessons so they develop important skills and habits around water.
- Let a different family member pick each activity; variety is the spice of life...and it keeps the peace!
- Join in a family game of wiffleball or badminton in the backyard.
- Take up a new family sport, like tennis or hiking.
- Take bike rides as a family; don't let the kids have all the fun!
- Make activities fun. For instance, turn a walk into a "scavenger hunt."
- Make the most of a rainy day with a physical game like Twister or even one of the dancing video games.
- Get the neighborhood involved with a community olympics, charity walk or other activity that gets others involved.
Whatever activity you choose, be sure to warm up using light stretching and mild exercises to raise the heart rate slowly.
Get Fit Tips for Grownups
Adults need recess too! But finding the time to work out can be no fun. Even if your day feels like one big blur, think creatively, and you just may be surprised how easy it can be to fit in a little walk here a little climbing there. Every little bit helps. Check out the following helpful hints:
- Keep the car in the garage and walk whenever you can: to the store, to work, to your friends’ house.
- Park the car as far from your destination as you can, and walk.
- Get on the bus at a stop that's further from your house.
- Forget the escalator and elevator; take the stairs!
- Take a cue from the kids and go out and play, preferably with them. They'll thank you and so will your body.
- Skip the cigarette or coffee break and take a walking or fitness break instead.
- Exercise while you watch TV (try hand weights, stationary bicycle / treadmill / stairclimber, resistance bands, or just plain old jumping jacks).
- Dance to music you enjoy.
- Find an online fitness program or cable exercise show and stick with it.
- Keep a pair of comfortable walking or running shoes at home and at work, and grab any moment for exercise that comes along.
- Gather a group of friends for a regular weekend morning walk.
Kids & Food
Whether you realize it or not, your attitude about food and nutrition dramatically shapes the way your children view foods and mealtimes. It isn't always easy to set a positive example, prepare a variety of fresh healthy foods or read nutrition labels. Here are some tips from Heinz that can whet your children's appetite for making healthier choices.
- Take the kids to the supermarket, and point out examples of healthy foods
- Let your children participate in planning your meals, making a shopping list and finding new recipes from your favorite cookbooks or magazines.
- Show children how to prepare meals. With supervision, allow them to cut vegetables, stir the pot, measure ingredients or set the table.
- Introduce your child to the MyPyramid program and help them identify foods from their pantry or on their plates that fall into each category.
- Accept their food choices and don't fuss if they turn up their nose at beets; they just might love broccoli tomorrow night!
- Consider ways to "hide" nutrition in the meals they enjoy. Try whole-wheat spaghetti or pancakes made with sweet potato or banana puree. Use your imagination!
- Seek out activities you can do together that don't revolve around eating.
- Set a good example by trying new foods and encouraging portion control.