Skip Ribbon Commands
Skip to main content
Home
April 29
​Take it Ten Minutes at a Time
by  Bennett, Christina A  on 4/29/2013 8:24 AM
Category: Exercise

Children often need only to be offered time, space and permission and they will get all of the play they need. Unfortunately, it doesn’t come as naturally or easily for adults. The good news is that small increments of time spent walking, climbing stairs, gardening, playing with the kids and doing other household chores add up. Try thinking of ways to build more routine movement into your day by parking your car a little farther away, taking the stairs instead of the escalator, walking once around the grocery store perimeter before beginning to shop or grabbing a leash and going for a walk rather than just letting your dog outside.​

Permanent Link to Post | Email Post Link | Number of Comments 0 Comment(s)
April 06
Tips, Tools and Activities
by  Bennett, Christina A  on 4/6/2013 4:37 PM
Category: Exercise

​


Tips, Tools, and Activities

Create your family’s own treasure hunt this month, and seek out all the things in bloom. Go on a quest to see how many different colors you can find in your neighborhood.  Look for something new each day (or week) that is blossoming; from one day to the next you can watch and see things grow. Have a conversation as a family about what living things needs to grow—water, sunshine, nutrients—and  how this is connected to our own healthy growth. If you have a camera, take a picture of the same flower, plant, or tree limb each day, and track the small changes.

Play Every Day

Play Every Day

Spring time is a wonderful opportunity to reengage your family in activities that promote being outdoors. As the climate shifts into the new season and the days get longer, plan for the weather (i.e. rain boots, raincoats, and umbrellas) and go out into the elements. Get outside this month and put a spring in your step with activities that promote heart health – brisk walking, bike riding, jogging.  Set out to do some spring cleaning in your local park or playground, bring a few empty trash bags and expend energy filling up the bags and properly disposing of them. ​


Permanent Link to Post | Email Post Link | Number of Comments 0 Comment(s)
March 24
How Healthy Is Your Home?
by  Bennett, Christina A  on 3/24/2013 1:45 PM
Category: Exercise

​How Healthy Is Your Home?

The ten-question HOW HEALTHY IS YOUR HOME? quiz is designed to assess how your family is doing with each of the five pillars of a healthy family home: EAT HEALTHY, PLAY EVERY DAY, GET TOGETHER, GO OUTSIDE and SLEEP WELL.

After taking the quiz you’ll see a simple bar graph that illustrates how your family is doing with some of the key healthy habits under each pillar. You can print this bar graph and use it to help determine where your family could begin setting goals to improve your family’s health and well-being.

 

 

TAKE THE QUIZ – FOLLOW THIS LINK

         http://www.ymca.net/healthy-family-home/quiz.aspx​

Permanent Link to Post | Email Post Link | Number of Comments 0 Comment(s)
March 19
Turn It UP a Notch
by  Bonner, Theodore RNo presence information  on 3/19/2013 1:18 PM
Category: Exercise

​

Play Every Day

Team Up for an Event
These days it is pretty easy to find a community event that includes inexpensive walks, fun runs and middle distance races that can be a blast for the entire family. Setting a family goal tied to an event like a one-mile fun run or a 5K walk can provide the motivation you need to get started and keep moving toward your goal of upping the amount of energy you burn. You might even be motivated to do some good by throwing your family’s support behind an event that benefits a local cause!

 

Permanent Link to Post | Email Post Link | Number of Comments 0 Comment(s)
March 04
PLAY EVERY DAY
by  Bennett, Christina A  on 3/4/2013 7:45 AM
Category: Exercise

​

  As we move from winter into spring, the weather can put a damper on your outdoor physical activities. Have a family huddle and make a plan to be active inside your home on these cold and rainy days. Many of your favorite outdoor games can be modified to play indoors and you can think up some new ones that may be perfect for homes with smaller spaces. One great example is to mimic an activity that starts with each letter in the alphabet; B for bowling, R for running, L for limbo, etc. Have everyone participate by taking turns thinking up activities that start with each letter, and then have everyone do the activity. Younger children can participate too; have them guess which letter each activity starts with!​
Permanent Link to Post | Email Post Link | Number of Comments 0 Comment(s)
February 15
Keep moving!
by  Bennett, Christina A  on 2/15/2013 8:09 AM
Category: Exercise

Play Every Day

Most people understand the benefits to being more active, but how do we create intentional opportunities in our daily routines to get our bodies moving for the recommended amounts of time? One example is walking. Walking is a continuous activity that requires your body to engage its muscles for a longer period of time, while playing a game might provide your muscles more rest than active time. Think about an activity that by nature is associated with physically activity – for example, baseball or kick ball. In reality there is a lot of time spent just standing around, waiting for a turn at the plate, or standing out in the field waiting for a ball that requires you to move your body. Other activities such as dancing, biking or walking can provide that sustained bout of physical activity we all need to have every day.​

Permanent Link to Post | Email Post Link | Number of Comments 0 Comment(s)
February 07
Get Active
by  Bennett, Christina A  on 2/7/2013 10:08 AM
Category: Exercise


Physical activity is an essential component of a healthy lifestyle. In combination with healthy eating, it can help prevent a range of chronic diseases, including heart disease, cancer, and stroke, which are the three leading causes of death. Physical activity helps control weight, builds lean muscle, reduces fat, promotes strong bone, muscle and joint development, and decreases the risk of obesity. Children need 60 minutes of play with moderate to vigorous activity every day to grow up to a healthy weight.

If this sounds like a lot, consider that eight to 18 year old adolescents spend an average of 7.5 hours a day using entertainment media including TV, computers, video games, cell phones and movies in a typical day, and only one-third of high school students get the recommended levels of physical activity. To increase physical activity, today’s children need safe routes to walk and bike ride to school, parks, playgrounds and community centers where they can play after school, and activities like sports, dance or fitness programs that are exciting and challenging enough to keep them engaged.

For kids and teens (that’s anyone between 6 and 17 years), your goals are:

·        Physical activity: You need to be active 60 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (girls’ goal: 11,000; boys’ goal: 13,000).

·        Healthy eating: Each week, you’ll also focus on a healthy eating goal. There are eight to choose from, and each week you will add a new goal while continuing with your previous goals. By the end of the six weeks, you’ll be giving your body more of the good stuff it needs.

For adults (that’s anyone aged 18 and older), your goals are:

·        Physical activity: You need to be active 30 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (goal: 8,500).

·        Healthy eating: Each week, you’ll also focus on a healthy eating goal. There are eight to choose from, and each week you will add a new goal while continuing with your previous goals. By the end of the six weeks, you’ll be giving your body more of the good stuff it needs.​


http://www.letsmove.gov/get-active

Permanent Link to Post | Email Post Link | Number of Comments 0 Comment(s)
January 12
Play is Powerful Promoter of Family Health and Well-Being
by  Bennett, Christina A  on 1/12/2013 9:17 AM
Category: Exercise


In today’s goal-oriented society, the notion of play can seem a frivolous pursuit for those past primary school age. Physical activity is often perceived as athletics, exercise or “working out.” But, experts agree, play can and should be embraced by family members of all ages.

Families can develop stronger bonds when they share common experiences. Physical activity is a positive experience that families can share as they improve their overall health. Kids and parents who play in a physically active way are healthier and happier. Studies suggest playing, just for the sake of movement and enjoyment and interaction, boots self-esteem, builds healthy relationships and contributes to a physical health and well-being.

First, grown-ups must embrace the health and well-being benefits of play, which include increased energy levels; improved sleep patterns; better concentration at work or school; family connectedness; improved self-esteem, and stronger, healthier bodies.

How can busy families put more play in their days?

·      Spend at least 20 minutes doing something physically active as a family, ideally outdoors. Play fetch with the dog, a game of tag before dinner, play in the leaves or build a snowman before starting homework, play “chase” in the house, play “horse” with little ones. Take a family bike ride to the bank or post office.

·      Schedule family recess time by putting play on the weekly schedule, just like soccer games and piano practice. Block out time for a trip to the park playground or a family trip to the pool. Shoot hoops, jump rope, play hopscotch in the driveway.

·      Count each effort no matter how large or small. Take quick breaks in-between chores, meal preparation, and homework to dance or run around the house. Create a play jar allowing each family member to put in desired fun activities for weekends or other days off. Turn chore time into play time. Crank up the stereo for a Saturday clean the house party.

 ​

Permanent Link to Post | Email Post Link | Number of Comments 0 Comment(s)
December 29
Tips for Keeping your Family Active 
by  Bennett, Christina A  on 12/29/2012 11:24 AM
Category: Exercise

​

·        Play a game of tag or soccer after school.

·        Instead of watching TV, take a walk or dance around the house after dinner.

·        Plan at least 1 fun physical activity together on weekends.

·        Take the stairs when you’re at your favorite museum or library.

·        Involve kids in active chores, like putting away groceries or sweeping.

·        Make sure that your children have opportunities for active play after school on most days of the week. This can be in your yard, at a playground, or in sports and recreation programs.

 

Key messages

·        Kids should get 1 hour or more of physical activity every day, all at once or spread out in 10–15 minute periods.

·        Active families have fun and feel more energetic.

·        Being physically active helps your body be healthy and strong.

Be a good role model by getting regular physical activity yourself and planning active family time. Kids with active families are more likely to stay active as adults​
Permanent Link to Post | Email Post Link | Number of Comments 0 Comment(s)
December 20
Play Every Day 
by  Bennett, Christina A  on 12/20/2012 9:50 AM
Category: Exercise

​


The whole family should be physically active all year long and get some fresh air and a little sunshine whenever possible. The winter months should not deter your family from being physically active outdoors. Make a plan as a family and prepare to be outside any time of year, in any climate. Remember to dress appropriately for the weather (the goal is to keep the body warm and minimize sweating and avoid shivering), and stay hydrated, because water is important even in the winter. When playing in the cold weather keep the following in mind:

·        Drink water 
Fluids, especially water, are important in cold weather. Without proper hydration the body may have difficulty regulating body heat and increases the risk for frostbite.

·        Layer clothing 
Several thin layers are warmer than one heavy layer. Use a fabric that will wick perspiration away from the skin. Layers are easier to add or remove allowing us to better regulate our core temperature.

·        Keep your Head and Neck Covered 
The head loses heat the quickest – as much as 50% of the total heat being lost by your body is from your head and neck.

·        Cover your Mouth 
Warm the air before you breathe it, use a scarf, neck gaiter (a turtle neck like scarf) or mask. Do this especially if you are prone to upper respiratory problems. This will also help to prevent heat loss through exposed skin of the face and neck.

·        Stay Dry 
Wet or damp clothing and/or skin will cause the body to lose heat rapidly.

 

Permanent Link to Post | Email Post Link | Number of Comments 0 Comment(s)
1 - 10Next
Alert Me Alert Me
 

 Wellness

 
 

 Links