Vanessa Shaw

Family Fitness

Being “fit” is more than just exercising a couple days a week and drinking water instead of soda.  Though these are great things to incorporate into a fitness plan, being fit requires much more.  Balancing one’s physical fitness and nutritional fitness is the key to becoming a fit person. 

People of all ages need to become more physically fit.  The obesity rate in Knox County is 24.9% (similar to that of the state of Missouri), which is a very high rate.  31.36% of Knox County residents reported that they do not have time for physical activity.  The Surgeon General’s report finds that nearly half of American youths (ages 12-21) are not vigorously active on a regular basis.  The report also finds that 60% of adults do not engage in the recommended amount of activity, and 25% are completely inactive.

One way to combat these alarming percentages is to multitask.  This means combine physical activity with something else rewarding.  One of the best tasks to combine physical activity with is family time.  Keeping your family fit will not only help you live longer, but your family as well.  Physical activity is important, regardless of age, gender or weight.  This time together can also be very beneficial for bonding as a family and becoming closer.

It is very important for parents to model a healthy lifestyle for their children.   Research indicates that social support from the family positively impacts the amount of physical activity done. Many times the “family bonding” activity includes a television or computer.  Replacing a family’s inactivity with activity has many health benefits. 

The American College of Sports Medicine states, “Inactivity at any age results in the development of chronic diseases such as obesity, type 2 diabetes and cardiovascular disease, and a sedentary lifestyle can lead to premature death. For aging adults, inactivity can lead to loss of muscle mass, coordination and balance over and above the normal age-linked declines. These losses will limit their ability to do daily tasks and can compromise independence. Children who are inactive are robbed of an opportunity to develop important motor skills, are more likely to be obese, and are developing sedentary habits that can last a lifetime.”

The Centers for Disease Control recommend children, ages 6-17 years of age get at least 60 minutes of physical activity a day.  The exercise should incorporate aerobic activity every day and bone and muscle strengthening at least three days a week (i.e. gymnastics, pushups).  Adults age 18-64 years old are recommended a minimum of 75 (preferably over 100) minutes of aerobic activity a week, which includes muscle strengthening two or more days a week.  Older adults, age 65+, have similar requirements as younger adults, but they need to be slightly more cautious of health concerns.  The older adults should also be cleared by their doctor before attempting a new (strenuous activity).

            Meghan Oefinger, who has a Bachelor’s of Science degree and is a ACSM Health Fitness Specialist gives a few suggestions on how to incorporate family fitness into everyday life.  Oefinger recommends doing activities that everyone in the family finds fun.  This could include different sports games such as basketball or tee-ball.  If your family like nature, go on hikes or bicycle trail rides. 

            Oefinger also suggests having each family member contribute ideas of what type of activity to do.  Assign each day of the week a person’s activity, so that everyone does something they like. 

            Keeping your family fit does not have to require an expensive gym membership.  Many inexpensive activities can be done outside or inside that keeps your family moving.  It is important as a parent to emphasize having fun, not necessarily working out.  This will keep the children engaged and wanted to participate.  The activity doesn’t have to be something extremely strenuous and difficult, especially when starting out.  It can be as simple as walking or playing in a park. 

            According to the Surgeon General’s report, physical activity reduces the risk of dying from coronary heart disease, developing high blood pressure, colon cancer and diabetes.  A study done by Thompson et al, found that family fitness benefited parent-child communication, spending time together, enjoyment, enhanced mental health, weight control and physical fitness.