Active Family Plan
Ah, the lazy days of summer. As millions of children rejoice that another school year has ended, they may think their newfound summer freedom equates to more time to play video games. Well, they need to think again. Rather, experts have shown the mental and physical benefits of incorporating exercise into daily routines. So when families ditch couch potato time and pursue outdoor activities instead, not only are they enjoying quality time, they're staying active as well: a win-win situation all around.
More on Sunburn Safety and Health
Go Fly a Kite
"Believe it or not, flying a kite is good exercise, especially when it's windy," says Dr. Frederic Vagnini, Medical Director of the Heart, Diabetes and Weight Loss Centers of New York. "You are running around, your arms are taut and muscles are working. You'll have lots of tension in the arms." As for an added benefit? When flying a kite on the beach there's an advantage of being in the sand which forces leg muscles to work harder.
Ride a Bicycle
Ah, the pedal-driven vehicle. What better way to feel a breeze, enjoy the sunshine, and check out local sights while cruising around the neighborhood? According to Kelli Calabrese, clinical exercise physiologist and author of Feminine, Firm & Fit - Building a Lean Strong Body in 12 Weeks, activities like bike riding will never get old if you mix it up such as changing the route. Plus, she advises, "You can set personal goals each week, such as trying to beat last week's time, spotting animals along the route or finding "treasures" along the way."
Play Net Games
Whether it's a game of badminton, tennis, volleyball or ping pong, it's all good according to Dr. Carl Arinoldo, the author of Essentials of Smart Parenting: Learning the Fine Art of Managing Your Children. After all, outdoor games instill a sense of support. He explains, "The family learns how to encourage one another and a sense of feeling loved and accepted can be fostered." As for bonus points? "A child may discover a talent in a specific area which can be developed and nurtured by the parents."
Potato Sack Races
Let's face it: no matter how silly outdoor activities may seem like kitschy potato sack races a la The Brady Bunch, they're fun and simultaneously increase the heart rate. Dr. Susan Smith Kuczmarski, author of The Family Bond, says it doesn't matter so much what you do as long as you're active together. "Get outside," she advises. "Move physically, be spontaneous and just be together." Whether you race in potato sacks, play wiffleball, toss a frisbee, play with a hoola hoop or jump rope, chances are you'll share laughs while burning calories.
Go Rafting or Kayaking
Whether you're paddling water in a raft or a kayak, it's an invigorating family workout for the mind and body. Matt Taylor, two-time U.S. Olympic kayaker, operations director at the Adventure Sports Center International and father of four children under the age of five explains, "Healthy outdoor lifestyles can improve overall mental function. Outdoor exercise also adds a component of group trust, environmental learning and a deep affection for nature that strengthens the family bond. Nature is the original Prozac."
Play "Marco Polo"
According to experts, swimming is one of the best forms of exercise so why not splash it up in the pool with water games like "Marco Polo?" "Playing with your family in the water provokes laughter and friendship," says Karilee Halo Shames PhD, RN, author of Feeling Fat, Fuzzy or Frazzled. She adds, "Most body muscles are used when swimming and it can also help heart health."
Go Take a Hike
Literally. When wearing the proper sneakers and equipped with provisions (think water), hiking outings can stimulate family conversations along with flexing those calve muscles. According to Matt Taylor, "The real question is why aren't more people counteracting the negative trends in their life with more exercise and outdoor play? That is where family education comes in: children really do learn from routine and if it is part of family life to take walks, it will become a core value for that person."
Horseback Riding
Although horseback riding requires a simple requirement (ahem, a horse), riding at a local stable could evolve into a fun outing which includes a healthy picnic. In addition to exercising, horseback riding provides the opportunity connect with an animal and nature. Kelli Calabrese notes, "It's not only good exercise, it builds children's confidence with animals, teaches them respect and it's very therapeutic."
Play Putt Putt
As you hit the greens for a game of miniature golf, you'll be getting your family game on. After all, the family that plays together stays together. To keep it fresh, Dr. Arinoldo recommends incorporating a variety into the exercise routine, even in putt putt. "Go to different courses if they are available," he says. "And keep previous scores for self-comparison."
Go Rollerblading
Elbow pads? Check. Wrist pads? Check. Knee pads? Check. Rollerblades? Check, check. All systems a-go: rollerblading can be a fast and fun way to enjoy the outdoors. "Most of us respond positively to the movement which in this case makes us feel more powerful and free," says Karilee Halo Shames. "Breathing deeply while blading provides greater mental acuity, a deeper family bond and a sense of movement that frees family members from the stuckness' that sometimes occurs in indoor stagnant settings. Let your wild child play!"
