Fun-tastic Fitness, Part 2. Indoor Fitness Fun

In my last post, I shared the grim statistics that most Americans are not getting enough daily physical activity to warrant health benefits, and also that most people see exercise as a chore, which decreases the likelihood that they will engage in it. In an encouraging light, research also confirms what we suspected was true… that “the health status of the parents is intricately linked to that of their children.” In other words, the health habits of children typically reflect the habits of the parents (with the exception of the bottomless intake of sugar a child can ingest, particularly after a parade).

The encouragement in this type of research reflects the power of influence that parents have over their children’s healthy habits.  Possibly more than education, income, zip code, peer influence and other factors, parents wield power to show children wellness by living it out for them to see on a daily basis.  Even if unhealthy habits are being practiced, the effect of seeing parents battle their habits and eventually win sends powerful and lasting messages to the child that individuals have control over their wellness.

So in light of that hopeful news, I want to continue to Part 2 of Fun-tastic Fitness Ideas. Last time I offered you some fun outdoor exercise ideas, and this time I want to highlight some indoor fitness ideas. These are some of my tried and true experiences with my kids and also with my siblings growing up. I would love to hear what other ideas parents, caregivers or babysitters have come up with!

  • Catch You: As mentioned in last post, this game works great inside also, often dispelling whiny toddler moods into giggles. Just use the cue words, “Catch You!” and start chasing the child. Once caught, tickle or toss the child onto the bed. This usually turns into the next activity…
  • Airplanes: Laying on a bed, have the child stand by your feet and you hold his hands and slowly lift him up, keeping your feet pressed up against his torso, til he is over you in the air, like a plane. Gently bring the plane down to either side for a landing. (Not a recommended activity shortly after eating!)
  • Dancing: Turn on some upbeat music and have a jam session. Actually even mellow music is fine too. I invented my own style of ballroom dance with my 2 year old to the tune of Pachelbel on our keyboard’s song list. Now he turns it on and dances on his own.
  • London Bridges: Classic game of London Bridge Falling Down…you rest your head, neck and shoulders on couch or stability ball while kids crawl under you as you hold the glute bridge position. When you finish the song, you drop (lightly) down on the unfortunate child caught underneath you. Variation: Do Marches in the bridge position.
  • Ping-Pongballoon
  • Balloon Volley-Wally-ball: Divide a room in half with pillows/blankets/scarves, and use an inflated balloon to play volleyball. All the rules of regular volleyball apply
    (except net rules, since there’s no net), in addition to playing the “ball” off of furniture & walls. Set one boundary in the back for service line and the out-of-bounds area. General rule of thumb, anything is a legit hit until it hits the floor!
  • Basket rides: Similar to weighted sled pushes for athletes, this variation puts the child (and likely stuffed animals) in a laundry basket and you push them around the house. Be prepared for tired hamstrings.
  • Jumping contests: Use a broom or yardstick to challenge children and adults alike to see how high they can jump over the stick. Another option is long jump contests..see who can jump the farthest.
  • Stability ball or Bosu bouncing and balancing: Bouncing—Place child on ball but hold it steady with your feet (if sitting) as you bounce them up and down. Balancing—Kneeling on the ball and using wall or couch for support as needed, compete to see who can kneel the longest without holding on or falling off (recommended for older kids).
  • Family Challenge Chart: Pick various exercises (squats, planks, pushups) and make a chart for daily or weekly challenges. Either on the honor policy or with a witness, record each performer to see how many he can do in a minute, or how long she can hold a plank.
  • Whippa!: A true home-spun game that will one day be patented…use two pieces of furniture (ideally couches) as the safe areas. One person is “it” wielding a winter scarf, and must be kneeling while she is it. Runners dash back and forth between couches trying to avoid getting “whipped” by the scarf. If tagged 3 times, the runner becomes it.

 

 

References: Vedanthan et al. April 12, 2016. Cardiovascular Health PromotionFamily-Based Approaches to Cardiovascular Health. promotionhttp://www.onlinejacc.org/content/accj/67/14/1725.full.pdf

 

 

Advertisements

Fun-tastic Fitness: Making Exercise Fun for the Whole Family (Part 1)

If you’re like many parents, a quiet house at the end of the day or for a few hours during nap time brings great delight that we can finally enjoy “me” time. That could mean a variety of things, such as checking in with social media or writing blogs, or catching up on the endless list of chores around the house. Rarely, this might be used as the time to get in an exercise routine.  But movin’ and groovin’ to our workout playlist might arouse the youngsters from their slumbers, and that’s not a risk most parents want to take.

Fortunately, for the many parents grieving the loss of their workout days, or for those wishing for extra time and energy to fit a routine into their day…hope exists. And even better news…for those who conjure up images of slow-motion minutes on the treadmill and weight-lifting boredom, exercising does not have to be a chore. Movement brings joy, and when you do it with kids, it usually brings some laughs too.

A recent article reminded me of how far we have strayed from this concept. “Embracing the Joy of Movement,” by fitness pro Ryan Halvorson (http://bit.ly/2qkCu2t), brings many thoughts together about why the vast majority of Americans don’t get enough exercise. Indeed 80% of the Americans don’t meet the physical activity recommendations (21 min/day or 150 min/wk) and only 55% are active enough to make health improvements. The bottom line reason for inactivity is that individuals don’t find it fun. As Halvorson quotes from Michelle Segar, PhD, MPH fitness expert and author at University of Michigan, “The core issue is that in our society, our prescription/lecturing perspective has turned exercise into a chore…the vast majority of people don’t exercise, and the reason they don’t is because we [fitness industry] have alienated them by limiting its purpose in their lives.”

Sadly, much truth rings from those words. We often feel guilty about missing “workouts,” rather than valuing the amount of movement we already put into a day.  And we lament each day that passes without exercise, dreaming of a period where free time comes in abundance.

Another challenge, as Halvorson points out, by quoting another expert, Katy Bowman (biochemist and author), “Traditional training programs require exercise to occur outside of your house. They require extra money, special outfits and shoes, arrangements for someone to watch our children, and an instructor or trainer.” Of course I don’t want to downplay the importance of trainers and fitness professionals (hello, job security!); yet it’s important to recognize the barriers that keep inactive individuals from engaging in movement. In addition, I want to encourage parents, especially of young children, that you might already be more active than you realize. (There’s a reason we don’t get enough sleep!)

So if you’re looking for simple and fun ways to add or enhance your physical activity levels, and perhaps bring it up to the moderate-vigorous intensity to warrant health benefits, I want to provide you some ideas that I’ve used, some from growing up with my many siblings (9!), where we invented cheap forms of entertainment by necessity; and others with my own two children (2 and 7 months). Hopefully you find yourself inspired to create new activities…you are only limited by your imagination! In Part 1, I will share outdoor fun fitness activities. Next week I plan to share successful indoor fun fitness ideas!

OUTDOOR FITNESS FUN

IMG_20170421_164629499Monkey bars–adult favorites at the park!
 

  • Parks: The obvious outdoor movement choice. Familiarize yourself with your local parks, many of them provide challenges for adults too (think Monkey bars). Plus the added bonus of enjoying nature will give you an energy boost too.
  • Biking: one word, Hills
  • Tee-ball, catch, Softball 500 game in park or back yard: 500: batter self-pitches, outfielders battle for the ball, 100pts for fly ball, 75 for one bounce grounder, 50 for two bounces, 25 for three or more. First to 500 pts becomes the batter.
  • Running bases: Two people throw a ball back and forth between “safe” areas; runners run back and forth avoiding a tag from person with the ball. Three tags requires runner to switch with tagger.
    IMG_20170422_112530494

    Creative park ideas—practice balance or jump over the bench.
  • Tag…so many variations of this game and the game is timelessly fun
  • Mother May I? “Mother” faces away from participants who start at a distance away. One at a time, each person asks “Mother may I [insert activity]? Options include run, skip, hop, etc. Mother approves or denies request (if denied, offers another option). Once approved, requester begins moving and Mother turns around at any moment to “catch” the person in movement. If caught, mover returns to start and next person makes a request. First person to reach Mother switches places.
  • Jump rope: Grab two ropes and make it a double-Dutch fun, or competitions of who can jump the most before snagging it with the foot. Use variations of two feet, single feet, backwards, boxer hop, eyes closed, double-jump and more!
  • Soccer/Kickball: Sprinting, kicking, chasing…heart’s racing in minutes!
  • Trampoline: Ok, I know it’s #1 on the pediatrician’s “Don’t get this Toy for Kids” list, but wow, we had a lot of fun on this as kids. And zero broken bones or serious injuries. Just a lot of good times. For
    10399290_15019257113_4692_n
    Perhaps a little extreme…but the fun on the trampoline is simply endless.

    liability purposes, of course, I am not responsible for any injuries you may incur on this device (it’s 2017, after all…gotta cover all my bases)!

  • Ladder/Hopscotch: The agility ladder is a great tool that conditioning coaches use for athletes, especially for sports that require quick reflexes (basketball, tennis, etc). But you don’t need to buy a ladder to get the same results. All you need is some sidewalk chalk to draw boxes on the ground and use your imagination for creating ways to get quickly through the ladder during various things (hopping, running, shuffling). Or you can get some ideas from YouTube. https://www.youtube.com/watch?v=67XP-AekUoA
  • Racing: Anything! Kids, especially little kids, are naturally social, so they consider most interaction, including competition, fun. You can make a game of just about anything. Few examples: We have two toy lawn mowers and my son would frequently ask me to “mow” with him. This was not overly appealing to me since I had to hunch over to use it, and pretend mowing is well, pretend. So I instead invented a new game…race the lawn mowers down the driveway! He loved it andIMG_20161125_140356562 so did I (for awhile, anyway).  Another example is our “Catch you” Game (explained more in Inside Fun). But the main gist is the cue phrase “Catch you” turns whatever we are doing into a game of chase, and we have to catch him as he runs. This is a great tool for pokey bike riders and daydreaming walkers.
  • Forest Preserves/Nature Centers: Often overlooked and underused (in my opinion), a serene getaway and nature hike is often only minutes away. Although maybe more ideal for walking aged children, I’ve hiked with the baby carrier also, which adds additional benefit for resistance training.
IMG_20170314_125028944.jpg
Bundle up and pull in the laundry basket! 
  •  Winter activities: Sledding, Snowmen (and women), forts…in fact just getting all the winter gear on and sweating from it seems beneficial. And I seriously forgot until this past year how much a snowman’s torso weighs.

Hopefully you benefit from some of these ideas and even create your own ideas from what you see around you. Come back next week to check out Indoor Fitness Fun Ideas! In the meantime, I would love to know what other ideas people have for outdoor family fun!

 

EPIPHANY IN THE SINK

Although my blog has officially been up for a year and a half, I’ve been lax over its upkeep, to say the very least.  My average posting rate is probably similar to a lot of people’s exercise routines…non-existent.  And my excuses are probably not much different…busy with life, work, family, church, volunteering, etc.  Unless it’s a fixture in my routine, and there’s an concerted effort on my part to make this succeed, my blog’s future will probably end up much like the martini shaker that my husband & I got for a wedding gift three years ago: it seemed like such a great idea to put it on the registry, never mind the fact that we hardly ever drink.

 

I’m guessing that I’m not alone in my struggle to start a new habit, and then fail.  It seems that a lot of people face that same conflict, especially seen around every New Year’s Day, when magazines, health clubs, and every business in America pounces on consumers to make new resolutions.  It seems there is a profound desire in every person to better themselves, and despite the adage that says “People don’t like change,” I tend to think that with the right motivation and achievable results, people actually do pursue change.  The problems come when motivation diminishes, and the results seem gargantuan.

 

Enter my new motivation for this blog.  Well, let’s first start with my first motivation, which was to provide an understandable, yet scientific site for individuals to embrace healthy lifestyles.  Since I possessed little knowledge of the blogosphere, I looked to my husband’s example. He writes on religion, Muslim evangelism, and current events.  He does a lot of research, and writes scholarly articles for Yahoo!.  He pores over articles and sometimes takes weeks to write a post for his blog.  Needless to say, that approach proved rather daunting to me; so daunting, in fact, that I entered a blogging paralysis.  I realized that while scientific articles offer great perspective, they also take a lot of time, which I tend to lose all the time.

 

So 583 days later, I had an epiphany where most great epiphanies take place…washing dishes.  I thought about the lifestyle changes I’ve made since entering the fitness career field, and how easy many of them have actually been.  Then I thought, why don’t I write about that for my blog?  Personal experience is way more motivating and fun to write about than research.  Although I haven’t completely given up on my first ambition, my new motivation is simply this…to write on a conglomeration of topics, from recipes to fitness gear to exercise studies…anything fitness or health related that I find interesting that I hope interests you as well.

 

I hope my newfound motivation speaks into your life as well, and that you will be challenged and encouraged by my posts to jumpstart your own ambitions.  And in the mean time, I hope you enjoy the posts to come!