{"id":451,"date":"2019-07-29T18:24:52","date_gmt":"2019-07-29T18:24:52","guid":{"rendered":"https:\/\/momentum-chiro.com\/?p=451"},"modified":"2019-07-29T18:24:52","modified_gmt":"2019-07-29T18:24:52","slug":"family-exercise-fun-activities-for-the-health-of-your-family","status":"publish","type":"post","link":"https:\/\/momentum-chiro.com\/family-exercise-fun-activities-for-the-health-of-your-family\/","title":{"rendered":"Family Exercise: Fun Activities for the Health of Your Family"},"content":{"rendered":"
Fitness-focused families are\u00a0healthier, happier, and more resilient to the ever-growing demands that life can throw out<\/a>.<\/p>\n Somewhere along the way, exercise fell on the backburner. Whereas children once played outdoors and regularly participated in team sports, today you\u2019re more likely to find them glued to their smartphone or television screen.<\/p>\n <\/p>\n In fact, the average\u00a0teen might spend an average of nine hours a day online. Eight-to-12-year olds spend an average of\u00a0six hours<\/a>.\u00a0\u00a0Balancing all that screen time with academic and other requirements often leaves little time for fitness.<\/p>\n As a result, fewer children today meet exercise requirements.\u00a0The\u00a02008 US Physical Activity Guidelines for Americans<\/i>\u00a0recommend that children and adolescents (six to 17) should get\u00a0an hour or more of physical activity daily<\/a>.<\/p>\n Most don\u2019t. Only 21.6 percent of American children and adolescents (six to 19) got\u00a0at least an hour\u2019s worth of moderate-to-vigorous physical activity at least five days a week<\/a>.<\/p>\n Physical education (PE) classes have also taken a hit: About\u00a0half (51.6 percent) of high school students attended PE classes during an average week<\/a>.\u00a0For some children, that might be the only opportunity to get exercise during the day.<\/p>\n The repercussions of not getting physical activity can impact self-esteem, energy levels, and even academic performance. Inactivity can also have serious health repercussions, including increased risk of:<\/p>\n Conversely,\u00a0regular physical activity can\u00a0improve heart health, build strong bones and muscles, help manage weight, improve anxiety and depression, and reduce the risk of health problems among children and adolescents<\/a>.<\/p>\n Team sports make\u00a0a great way for kids to move more with their peers<\/a>, but they aren\u2019t for everyone. Adolescents especially enjoy weight lifting, working out, and other solitary or small-group exercise.<\/p>\n As a family, you have many opportunities to incorporate consistent exercise into your day. Exercise for the family can be a fun, fitness-focused, and free activity that boosts overall health, academic performance, all while strengthening bonds.<\/p>\n Family fun can involve exploring the outdoors, but during inclement weather or for more variety you might also consider indoor activities like ice skating or hockey.<\/p>\n Think outside the box here. For your family, fitting in exercise might entail:<\/p>\n <\/p>\n \u2022\u00a0 \u00a0Running or walking for charity. The key is to find what works for your family and make it fun. Incorporate a little creativity, make fitness lively\u00a0and\u00a0<\/i>mandatory, and enjoy the time you spend with your family. Here are 10 ways to do that.<\/p>\n 1.\u00a0\u00a0\u00a0\u00a0Be that example.<\/strong>\u00a0When mom and dad prioritize exercise, children and adolescents are more likely to do so. One study found that\u00a0parents exercising significantly predicts whether adolescents will also engage in exercise<\/a>.\u00a0The key is to inspire others by\u00a0showing<\/em>, not telling. Your example as a healthy, happy, energized adult will create lasting habits your child will carry throughout life.<\/p>\n 2.\u00a0\u00a0\u00a0\u00a0Re-think exercise to keep the whole family healthy.<\/strong>\u00a0If hitting the gym or getting laps around the block feels like a big chore,\u00a0repurpose how your family sees exercise<\/a>.\u00a0Aim to integrate it seamlessly into your days, such as an after-dinner walk or some touch football. Make exercise as consistent and normal as your family dinner or brushing your teeth. You wouldn\u2019t skip those things; you shouldn\u2019t miss exercise either.<\/p>\n 3.\u00a0\u00a0\u00a0\u00a0Schedule activities.<\/strong>\u00a0You don\u2019t just find the time to exercise; you have to create it. Set aside 30 minutes, three times a week to do fun exercises. Make it mandatory and routine; say, after dinner. You don\u2019t need to be super adventurous here:\u00a0something fun like hopscotch works for younger kids, while older kids enjoy soccer or shooting hoops<\/a>.<\/p>\n 4.\u00a0\u00a0\u00a0\u00a0Have fitness breaks.<\/strong>\u00a0You don\u2019t need an hour to exercise.\u00a0Fit some pushups or squats in during TV commercials<\/a>. Create mandatory screentime breaks every hour or so by setting a reminder on your child\u2019s (and your) smartphone or tablet.<\/p>\n 5.\u00a0\u00a0\u00a0\u00a0Schedule outdoor vacations.<\/strong>\u00a0A two-week Maui vacation provides plenty of opportunities for family exercise, but that\u2019s not always possible. If you have a nearby park, make an afternoon of frisbee or touch football. Schedule a day hiking trip, even if that requires an hour or two drive.\u00a0Family time feels more invigorating when you do it in nature<\/a>.<\/p>\n <\/p>\n 6.\u00a0\u00a0\u00a0\u00a0Walk or bike more.<\/strong>\u00a0Biking or strolling around your neighborhood provides an excellent way to fit in more steps. If you\u2019ve got a nearby park, a morning stroll or after-school bike ride provides an invigorating recharge for you all from being indoors all day. Bonus, if you\u2019re tracking that movement with an app or pedometer. If possible,\u00a0make walking or biking your transportation mode \u2014 say, when you go to the grocery store<\/a>.<\/p>\n 7.\u00a0\u00a0\u00a0\u00a0Make chores fun.<\/strong>\u00a0Few children or adolescents \u2014 or adults \u2014 would call yard work or cleaning the house fun. Change that perspective:\u00a0put on some fun music while you\u2019re cleaning, foster an appreciation for nature, and create contests to see who can knock out the most<\/a>.\u00a0A clean house or yard and physical exercise make a double win!<\/p>\n 8.\u00a0\u00a0\u00a0\u00a0Get a dog.<\/strong>\u00a0Walking, running around the yard, and other types of movement is more fun with your best furry friend. Dog owners\u00a0have more fun, lose weight, and keep it off better than non-dog owners<\/a>.\u00a0A healthy dose of canine love makes everything better!<\/p>\n 9.\u00a0\u00a0\u00a0\u00a0Incorporate the right diet and lifestyle strategies.<\/strong>\u00a0You\u2019ll get lots more mileage out of family exercise when you regularly serve healthy meals and snacks. We\u2019ve got lots of recipes\u00a0here<\/a>, and our\u00a0Core or Advanced Plans<\/a>\u00a0are perfect for everyone. Balance exercise too with plenty of rest:\u00a0Everyone\u00a0<\/em>does better with the right amount of quality sleep<\/a>.\u00a0Stress management, healthy socialization, and the right nutrients can also complement healthy fitness.<\/p>\n 10.\u00a0\u00a0\u00a0Remember that balance is key.<\/strong>\u00a0An extreme approach doesn\u2019t work and might even turn family members off of exercise. Your children needn\u2019t abandon technology, and they\u2019ll also require sedentary activities such as reading and studying. Find a balance: Say, an hour of exercise and an hour of screen time. Being physically inactive isn\u2019t healthy, but neither is overdoing fitness, which can make anyone more prone to injury or burnout.<\/p>\n Making regular exercise a habit becomes easier when you focus on fun activities that fit into your schedule. Everyone is busy, but when you fit fitness in,\u00a0you\u2019ll find everything else benefits including your mood, your focus, your confidence, and even your work productivity<\/a>.<\/p>\n Children grow up quickly. Spending time together becomes easier when you center it around a specific activity. Exercise makes the ideal way to do that, plus you\u2019re installing healthy habits your child will use throughout life.<\/p>\n","protected":false},"excerpt":{"rendered":" Family Exercise Creates Happiness and Health Fitness-focused families are\u00a0healthier, happier, and more resilient to the ever-growing demands that life can throw out. Somewhere along the way, exercise fell on the backburner. Whereas children once played outdoors and regularly participated in team sports, today you\u2019re more likely to find them glued to their smartphone or television…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[],"yoast_head":"\nScreen Time Has Replaced Physical Activity<\/h2>\n
Lack of Physical Activity Leads to Poor Health<\/h3>\n
\n
10 Ways to Fit in Family Fitness<\/h2>\n
\n\u2022\u00a0 \u00a0Taking the stairs and parking further from the grocery store doors.
\n\u2022\u00a0 \u00a0A Friday night dance-off with your kids\u2019 favorite music.
\n\u2022\u00a0 \u00a0An intense minute of lunges, squats, or push-ups.
\n\u2022\u00a0 \u00a0A contest to see who can hold a plank the longest. (Winner gets out of dishes duty.)<\/p>\n