FamilyInShape

Family, Fitness and Fighting Fat

It is not suprising that so many children are being diagnosed with adult diseases at such an early age.  It is a sad situation but we (family, educators, neighbors) need to step up to the plate and set the example. We have to get up, get moving, and show kids the fun side of living a healthy, active lifestyle.  Guest blogger, Sarah Scrafford  has written this really great article with some excellent tips on getting the whole family moving to get and stay healthy.  Read on.

Stay Well, 

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You and your spouse are your children’s first and most influential role models, so it’s up to you to do the right things so that they will want to emulate you. And this is why, in a nation that’s filled with junk food and obese children, it’s important to get your butt off that couch and set the pace on a routine that’s sure to keep your kids on their toes, and as a result, fitter, slimmer and healthier. Instead of family affairs centered around the television or the new PlayStation, plan outings that involve equal amounts of activity and fun. You’ll be surprised at the positive effects that such a schedule reaps. Here are a few ways to make exercise and fitness a family affair: 

·     Plan trips that involve cycling to picnic spots close to where you live. You could make it an all-day affair with lunch on lush green grass, games like tag and catch after your meal, and a refreshing ride back home.

·     Coach a junior team in a team sport like baseball, softball or basketball. This is a surefire way to get your kids interested in sports.

·     Take a trip to the park or the beach and play catch using a ball or a Frisbee. Include your family dog in the game and see how boisterous things become in a short while. You’ll find yourself both laughing and breathing hard as you try to keep up with the boundless energy your kids seem to have.

·     Take a trip to the community pool and play a game of water polo there. Alternatively, you could race each other to see who’s the fastest or swim continuously to see who has the most stamina and is the last man standing (or swimming).

·     Make rainy days fun indoor affairs with games of active charades or a session of dancing with the stereo on. You’ll be surprised at how much your kids love to see you let down your hair and have a blast.

·     Cook healthy meals for your family and encourage them to eat snacks that are low in processed starch, salt and trans fats. Fruits and vegetables pack the most nutrients in the least amount of calories making them an ideal in-between meal munching choice. Also make sure that your kids don’t stay up late and that they get enough sleep.

·     Set up a basketball hoop above your garage door and shoot baskets with your children. Even half court games played with one or two players a side can get intense and competitive. Other sports like tennis can also be taken up at a young age.

Besides these methods, encourage your kids to participate in all sports activities and games at school. Exercise not only keeps your family fit, it also helps them keep lifestyle diseases at bay as they grow into adults. So get started today, and make fitness a daily affair for the whole family.

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This article is contributed by Sarah Scrafford, who regularly writes on the topic of ekg tech salary. She invites your questions, comments and freelancing job inquiries at her email address: [email protected].

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 Photo credit: Peer Lawther

Mental health

This week's focus is on exercising your mind.  Too many times we get caught up in the daily to-do's and when we do take time to rest we end up thinking about what we could be doing or what we plan to do later or what we could have done.  Instead of wasting your precious quiet time on those mindless worries, why not feed your mind by feeding it, nourishing your thoughts with mind games, reading, puzzles and the like.  Check out these ideas and maybe share some of your own ideas: 

Exercise your mind:  an article on CNN.com states that, "Just as physical activity keeps your body strong, mental activity keeps your mind sharp and agile. One way to do this is to continually challenge yourself by learning new skills. If you continue to learn and challenge yourself, your brain continues to grow, literally. An active brain produces new connections between nerve cells that allow cells to communicate with one another. This helps your brain store and retrieve information more easily, no matter what your age." With news like this, what have we got to loose, except our minds.

Read: Mike on livelife365 says, "Anything that occupies your mind differently, works another part of the old gray matter, is beneficial. Reading is great for you. Toss out that TV and read, every day. Fiction, non-fiction, magazines, newspapers, ahh, blogs? Yes, those too. Expand your knowledge, learn new things--you will enhance your life now, and really help yourself as you age."  Keep a book in the car to help you kill time while waiting for your kids at the baseball field (or wherever they may be), keep one by your bedside table, replace your remote with a book every now and then.  So pick up a book, keep it handy and read a page, read a chapter when you can and throw your mind into a story or a learning  activity that will take you away from your daily tasks.

Puzzles: Tarun from Paranoid Escapes suggests "A few ways to exercise your mind is to do some crossword puzzles, or play common games like solitaire or chess to keep your mind sharp." She also suggest Yoga for mind and body health. I think jigsaw puzzles are fun and progressive.  They take a little longer to complete, but the end result can be a beautiful landscape photo along with a feeling of accomplishment--that makes anyone feel pretty good on a bad day. The idea is to get your mind involved in something that will not only improve your memory and sharpen your mind, but also, take your mind off anything that might me causing stress.

Laugh: Chris from ThatsFit! points us to a study that "examines the total body connection; an understanding that the mind, the body, and the spirit work in conjunction to regulate our psychophysiology."  It's seems clear to me--we all need to start laughing a whole lot more.  Read the Sunday comics, these can be sent to your inbox via email, find humor in life.    Improve your mood and reduce stress watching stand up comedy or funny movies.  Don't miss the opportunity to laugh.

Sleep: Need I say more!  We all want to sleep more, well why not get a cat nap during that scheduled relaxation time.  Colleen from 3DayMom says, "Just snoozing for 20 to 30 minutes can work wonders for a stressed out, tired old body."  She adds that "... you’ll feel better, you’ll have more energy, and your productivity in the afternoon will go through the roof."  I will have to agree with that, even though I am guilty of denying myself a nap in place of doing chores or catching up on emails, homework or other activity.  On days when I listen to my internal mechanism and let myself take a nap, I do feel better the rest of the day.  Granted, when I first get up from a nap I feel groggy, I just drink a tall glass of cold water, iced tea or hot tea and the groggy feelings are replaced by a superb energy.

Music:  I love listening to all types of music.  It can be therapeutic, calming, entertaining and energizing. Whether I'm listening to oldies, classic rock, country or Latin music--it all just boils down to me and my not-so-great singing voice.  In the end, a very happy heart evolves.

Time will pass, the chores will always be there, and the callers and emailers can leave a message.  Don't miss the opportunity to play, read, laugh, and sleep.  Now go play some mind games and stay sharp!

Stay Well,

"It does not matter how slowly you go so long as you do not stop."--Confucius

A body ball workout for all

I recently remembered what it was like to have a teething, tumbling, owl-wanna-be, toddler in the house.  My youngest, before the baby, is now six years old and as most moms do, I put those days way in the back burner. Imagine what would happen if we kept it all fresh-- birth rates might drop quite a bit.

Our precious baby boy seems to think that teething entitles him to sleep only a few hours at night. He definitely has the “owl” syndrome. He fails to see why I disagree with this new routine. Still, on days when I feel energized by the forces of my coffee and my yerba-mate tea, I take him to the gym so he can play and I can 'de-stress'.  The 90 minutes of play time tires him out and he is usually asleep before I leave the parking lot.  Ever tried bringing a toddler into the house along with the car seat--not smart!

Anyway, I decided that for those days when I could not make it to the gym and he still needed his play time I would invest in, yet another, piece of exercise equipment.  I ordered the Valeo® Body Ball from Amazon.com, spent about $15 and got it in about 4 days--not bad.  I had TC fill it up, TA put the exercise poster on the wall (that's included) and soon after there were 5 people working, playing, exercising and using the ball as their new computer chair.  What just happened...I thought I bought it so I could exercise?  I think my family is really enjoying this new toy.  Every day, so far, all the kids and sometimes dad go in my one empty room and spend a good 30 minutes with the ball.  It’s not at all what I had in mind but I’m glad they can benefit even if only by playing around with it.

As for me and my workout, I get to play with the body ball during the day, after the baby's breakfast and before his morning nap.  He tries to kick it, tries to pick it up (kind of big for him), chases the ball across the room and down the hall...he's so cute.  Once he's down for a nap I get to work and spend about 20 minutes following the routine on the poster or I throw in a few of my own.  I guess I haven't been working my abs hard enough lately because I was pretty sore the next day. 

Bottom line, this was a really great investment for everyone in our family.  I use the body ball in many of the classes I teach and now I can really focus on my abdominal muscles, lower back, flexibility and balance without leaving my home.  Whether I use it as a toy, a chair or to exercise while watching a favorite show, the body ball is a fitness tool that won’t get dusty in my house.

Stay well!
Spin Diva