Family Exercise

Why is it important?

• Reduces risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity
• Keeps joints, tendons and ligaments flexible, which makes it easier to move around
• Reduces some of the effects of aging
• Contributes to mental well-being and helps treat depression
• Helps relieve stress and anxiety
• Increases your energy and endurance
• Helps you sleep better
• Helps you maintain a normal weight by increasing your metabolism (the rate you burn calories)
• Regular physical activity can leave you feeling energized and looking better, which may have a positive effect during sex.
• Exercising together can help build relationships
• Muscle burns more calories at rest than body fat. So the more muscle you have, the higher your resting metabolic rate.

How much exercise?

Talk to your doctor about how much exercise is right for you. A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time, however, any exercise is better than none. In order to increase your endurance you should exercise at your target heart rate for at least 15 minutes.

Measuring your heart rate (beats per minute) can tell you how hard your heart is working. You can check your heart rate by counting your pulse for 15 seconds and multiplying the beats by 4.

Exercise ideas:

• Go for a walk in the park, around the neighborhood or on a trail. Try hiking in a park with hills and rocks.
• Take your kids to the playground.
• Play a game of hopscotch
• Fly a kite outside
• Take a family bike ride together.
• Go roller-skating or ice-skating.
• Go swimming! If the weather is cold, try finding an indoor pool to go to.
• Jump on a trampoline. The whole family can join.
• Jump rope.
• Go bowling.
• Play tennis
• If you have a pet, take the dog for a walk or throw the ball to the dog in the yard.
• Go snow skiing, sledding or tubing during the winter.
• Have your kids help you in the garden.
• Play a game of tag or hide-and-seek. You can play outside or even indoors during bad weather.
• Put on some music and everyone dance!
• Get out the squirt guns! Run and try to squirt everyone and keep from getting squirted.
• Try throwing a ball or Frisbee.
• Family basketball, baseball, or football game.
• Water skiing, tubing, surf boarding, snorkeling
• Dirt biking or four wheeling
• Join your local YMCA and participate in sports or exercising programs.
• Some other ways to get your kids to exercise is to sign them up for karate lessons or another sporting activity such as soccer, horseback riding, cheerleading or basketball.

Tips:

• Just by simply playing outside instead of being stuck in front of the television set provides children and the rest of the family with exercise.
• The best way to get a child to exercise is to not let them know they are exercising at all.
• Choose something you like to do. 
• The more the merrier. Exercising with a friend or relative can make it more fun.
• Vary your routine. You may be less likely to get bored or injured if you change your exercise routine. Walk one day. Bicycle the next.
• Choose a comfortable time of day. Don't work out too soon after eating or when it's too hot or cold outside. Wait until later in the day if you're too stiff in the morning.
• Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise, such as weight loss.
• Don’t forget "no pain, no gain." While a little soreness is normal after you first start exercising, pain isn't. Take a break if you hurt or if you are injured.
• Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play a sport you enjoy, such as tennis.
• Encourage but don’t pressure your child to get involved in team or group activities. Some children enjoy the social aspects of being on a team, such as soccer, gymnastics, basketball, t-ball or softball, bowling, and dancing. Other children may feel pressured or embarrassed in a team environment and prefer other types of group activities such as playing jump rope, tag, or hide and seek. 

Sources:

 http://familydoctor.org/online/famdocen/home/healthy/physical/basics/059.html

http://www.mayoclinic.com/health/exercise/HQ01676

http://www.webmd.com/fitness-exercise/guide/exercise-benefits

http://www.childrenfamilyparenting.com/