The first step is to help the little ones make physical activity an everyday event, now and as they grow.
Family physical exercise and having a healthy lifestyle in a group is of vital importance for all families. By sharing physical activity and nutritious foods, your family can improve their health and enjoy their time together. Use active games, smart snacks, sports for each family member and much more to create healthy habits for all your "family team".
Benefits of a fitness family
Being physically active and eating well promotes disease prevention, loss or maintenance of weight, stress reduction, better performance at school and work, greater longevity and more. As parents, we are role models for our children, so making family physical activity a priority sets a great precedent. For children, being induced to healthy behaviors at a young age is a gift. They are ready to learn and retain new information, good habits that will help them stay healthy when they are young. And everyone in the family can benefit from being united by sharing active games and family meals.
Start a fitness plan
The first step towards a fun and effective plan is a goal. Maybe you're worried about your child's weight or yours. You may have noticed that the habits and hobbies of your family tend to be sedentary rather than active. Maybe you have made a resolution (for the New Year, a birthday or the return to school) to change your lifestyle. Maybe you're planning an active summer vacation, or your son wants to join a sports team and needs to get in shape. Whatever your reason, there are many ways to start improving your family's physical condition. Creating a family plan of physical exercises does not have to be complicated or overwhelming. What it really means is a new commitment to add more activity to your life. It may be useful to consider it as a challenge that you face together. Work by sending the message that physical activity is a fun and healthy habit that makes you feel good, not a difficult task to endure.
Try to do the following:
- Take into the store instead of driving, take the stairs and set aside the elevator.
- Enjoy the exercise: Whether it's a vigorous kickboxing class or a quiet walk, tell your child how he feels after he's finished. Energized? Happier? Tired, but proud of what he achieved?
- Play with your children: children love your attention. Take them to the patio, go out and play a game, go fishing or have a spontaneous dance party.
- Praise the effort, not the result: your child will not be able to ride a bike or score goals on his first try. To avoid frustration (both inactive and active children), be sure to recognize how difficult it is for them and what they are trying.
- When you learn a new skill, record it in a video and show it to your friends and family.
- Ask him to teach him: is she a star skater or a genius in football, basketball, etc? Ask for a lesson! Active children love to show their experience.
Do not fall into the trap of trust, such as using exercise as punishment, offering food as a reward or using scare tactics. Instead of saying: "If you watch too much television, you will get fat and sick", say something like: "Riding a bike helps strengthen the legs and the heart". If they are old enough, talk to your children about what they are doing and get their approval. What are your favorite healthy snacks? What kind of physical fitness would you like to take at your local community center? What family fitness goal can they work together, and how could they be rewarded? Look at your agenda and try to add just a little activity at a time, like 15 minutes, two or three days a week. That could mean walking to school, taking a bike ride or playing in a backyard. Eventually, work up to at least 150 minutes per week per family member.
Fitness by age
While all children need daily physical activity, their interests and abilities change as they grow. Know what your child needs now.
"In your brands, ready, out!" The key is to find physical activities that inspire you to keep moving forward. Change things often to avoid falling into the routine. Look for sports, exercises and games that you can do together, separately or both, whatever works for your family.
If your children participate in sports for young people, great! They will reap great benefits by doing so, and there are even some nice benefits for sports parents, too (along with volunteer work). While sports can be a challenge for family time and wallet, your child's momentum, social skills and sense of sportsmanship usually make them worthwhile.
If you think your child does not like sports, remember that there is something for almost everyone. Practicing the sport of your child's choice outside of team time is an excellent way to stay active as well.
Physical activity for dads and moms
Adapting to the physical condition is a great challenge for most parents, no matter what their particular circumstances. Sometimes the challenges are logistical, sometimes physical, sometimes mental. To overcome them, keep trying until you find a strategy that works. That could mean reconsidering your schedule; find an unexpected physical training class or an economic training opportunity; order your home to inspire exercise; reviewing a group class of exercises; or working to overcome the postponement of physical activity.
Family fitness in the kitchen
Have you ever heard the expression: "You can not exercise to get out of a bad diet"? That is as true for families as for dieters and athletes. Eating well helps everyone achieve or maintain a healthy weight, and also maintains their energy to be able to give you energy during busy days. It is important to start with a good breakfast, serve snacks and school lunches, and find a way to dine at the table (even if the "table" is the back seat of your car). Preparing in advance helps a lot, and also the correct shopping list.
And do not forget to drink a lot of water!