FIT FIVE

WAYS FOR FAMILIES TO STAY ACTIVE

As the days grow shorter and the summer season wanes, it can be more difficult to incorporate daily exercise into your schedule without a regular routine. However, adding just 20 to 30 minutes of exercise can improve both physical and mental health. Not only does daily movement help individuals stay active, but it can also improve energy levels, mood and sleep cycles. That’s why it is crucial to make time for physical activity at every age.

Yet, only 25% of children get the recommended 60 minutes of physical activity per day according to the American Academy of Pediatrics. However, teaching children to engage in physical activity at an earlier age can help them establish healthy habits as they develop. Regular physical movement can lower stress levels and increase focus as well. Here are five ideas that can inspire families to help children feel excited about exercise.

PLAY BALL

Sports practices, games and competitions may keep children excited to exercise and socialize with friends. However, Emphasize a fun activity with a focus on movement that produces shortness of breath, body warmth and sweat. These are indicators that the heart rate is really pumping. If children don’t participate in organized sport, consider setting up an obstacle course or going to a gym where children can learn to use fitness equipment and attend classes geared toward their age group.

ON TWO WHEELS

Inflate those tires and fasten the helmet. A family bike ride is a great way to get outside, move muscles and build endurance. Cycling increases balance, flexibility and stamina. It also improves joint mobility and posture. Choose the terrain based on the age of the youngest or oldest rider, and let them set the pace for the group. Fortunately, there are so many wonderful trails in the Four Corners that are more level, easy-to-navigate paths for the very young or the elderly.

OR TWO FEET

Walking is one of the most underrated forms of exercise. Though it seems obvious, walking is an easy way to incorporate more physical activity into a routine at any age. With young children, it’s best to start with short walks around the neighborhood, then incorporate longer trips before taking to the trails. When running errands or taking children to school, substitute car trips with walks instead. To keep children engaged in being outdoors in adverse weather, consider framing walks as a time for exploration, and include attractions along the way, such as historic places, local parks or remarkable ancient ruins.

MINDFUL MOVEMENT

Taking time in the morning or evening to clear the mind and release muscle tension through stretching can help establish more balance in day-to-day life – mentally and physically. Yoga is one activity that has numerous benefits for the body and mind. Best of all, yoga poses are adaptable for all ages. By combining breathing techniques and movement, individuals can really improve balance, coordination, focus and memory. Try attending local classes as a family before or after school starts, or download an app for fitting in guided movement at home.

JUST DANCE

And what comes next? Hey, bust a move. Dancing is easy to do indoors or outdoors, and it encourages creativity and movement. The activity helps people develop a variety of skills, and improves flexibility, coordination and posture. It even increases stamina and range of motion. Though classes can help people of all ages hone skills and learn new moves, there are no rules when it comes to dancing. You can do it at any place, any time. (Remember flash mobs? An era to be remembered.) Simply crank the volume, turn up the tempo and increase the heart rate.