Family Fitness

Reasons to consider Family Fitness Healthier lifestyle for you and your family Spending quality time with family, while doing something fun and active Cultivates better relationships between family members Fitness is a challenge that you can overcome as a family Can create health-conscious habits for your children, which can help them later on in life

Benefits of Exercise Physical Benefits Increases Your Metabolism Combats Health Conditions and Diseases Boosts Energy Levels Improves Quality of Sleep Improves Cardiovascular and Muscular Fitness

Benefits of Exercise Mental Benefits Reduces Stress, Anxiety, and Depression Improves Overall Mood Improves Self-Confidence Prevents Cognitive Declines Boosts Brainpower Sharpens Memory

How to get started Identify Different Types of Fun Physical Activities Each person is different, so make a list of activities you will all enjoy. Decide When You’re Going To Do These Activities Choose one or two activities to do each day and mark them on the calendar to ensure you follow through. Create and Track Each Individual’s Goals Goals are key to improving your fitness level. Set goals for each individual and track their progression towards reaching those goals. Discuss the Importance of Proper Nutrition and Practice Healthy Eating Habits One of the most important aspects of living a healthy lifestyle is nutrition. As a family, make it a goal to practice healthy eating habits and make health-conscious decisions when it comes to nutrition.

Activities To do as a family Choose a new sport to learn as a family Play games like tag or have a family race Do exercises together When the weather is nice, go for a swim Go for a family walk after dinner Ride bikes to the store instead of driving Go hiking together *The possibilities are endless. Just make sure you are doing something that the whole family enjoys.

Guidelines for Family Fitness Dos Don'ts Try to be active for at least 60 minutes a day. If a family member does not enjoy an activity, don’t force them to keep doing it. Pick a different one. Change your activity schedule from time to time to prevent staleness. Try to choose outdoor activities. Don’t let the TV become a distraction; take the family outside and get moving. Do your best to follow the schedule. Missed days can start to pile up. Don’t get complacent. Always challenge each other to do more and strive to accomplish new goals. Enjoy the time you get to spend with your family. Think of these activities as a chance to bond, not exercise.

Resistance training for Children? Can you do resistance training with your kids? Yes, resistance training can be very beneficial for child development, even at a young age. Resistance training can increase your child’s muscle strength and endurance, strengthen their bones, control body weight, and improve their self-esteem. Things to avoid when resistance training with children: Resistance training should not be confused with bodybuilding. It is important that children use light resistance and focus mainly on proper form. Bodyweight exercises are a great way for children to begin resistance training without putting undo stress on their muscles and joints. Excessive weight can damage a child’s muscles, tendons, and cartilage; therefore, it is important to place the most attention on exercise form and execution rather than the amount of weight lifted. *Go ahead, plan a family day at the gym, but make sure to follow these guidelines when resistance training with children.

References 4 Ways to Plan a Healthy Lifestyle for Your Family. (n.d.). Active.com. Retrieved June 9, 2014, from http://www.active.com/parenting-and- family/articles/4-ways-to-plan-a-healthy-lifestyle-for-your-family Avnet, L. (2013, March 27). 13 Mental Health Benefits Of Exercise. The Huffington Post. Retrieved June 9, 2014, from http://www.huffingtonpost.com/2013/03/27/mental-health-benefits- exercise_n_2956099.html Explore by Topic. (n.d.). Top Ten Benefits of Regular Physical Activity. Retrieved June 9, 2014, from http://www.scai.org/SecondsCount/Resources/Detail.aspx?cid=6e31d30 2-528e-48dd-8380-ba0dfb4dd47a#.U5BVc_mwK2U Tween and teen health. (n.d.). Strength training: OK for kids?. Retrieved June 9, 2014, from http://www.mayoclinic.org/healthy-living/tween-and-teen- health/in-depth/strength-training/art-20047758