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Healthy
Families, Healthy Kids
by Beth Cline
When Andrea Vincent goes to lace up her tennis
shoes, her one-year old daughter giggles in
excitement and exclaims, “Run mommy, run!” Vincent
is already setting a lifelong example for her
daughter by taking her along on regular runs, thanks
to a running stroller. As a first time mom and
lifelong athlete, Vincent already know something
recent studies are proving: family exercise sessions
increase self-esteem and confidence in children,
improve the family relationships and even contribute
to better communication skills between family
members. Studies have also shown that children are
more likely to maintain a healthy weight and
lifestyle, if their parents are committed to health
and fitness, as well.
Before embarking your family on a new exercise
adventure, sit down and discuss fitness and health
goals together. Explain the importance of family
exercise to children and ask for input on activities
and scheduling. Try to find three days a week to
work out together first. Here are a few ideas to get
started:
• Plan a game of touch football in the backyard
after school.
• Take a walk or bike-ride around the
neighborhood before dinner.
• Choose a child-oriented workout video to do
together in the evening.
• Take the whole family to the gym together on
the weekends. Encourage older children to
workout with the parents and take advantage of
the classes most gyms offer for younger
children. After the workout, find out what the
children learned, or liked.
• Get together with a couple other families for
a basketball game at the local gym. Add a little
friendly competition by playing kids versus
parents or males versus females.
Be sure to include even the littlest family members
in the fun. Fairfax County Parks and Recreation
Department offers swim classes called Toddler and Me
Swim, encouraging parents and children to enjoy the
water exercise from an early age. Groups like See
Mommy Run encourage women to train for marathons and
other running events with children in strollers. See
Mommy Run founder Andrea Vincent explains, “Moms are
the first and best role model for children. For
parents to include children in regular exercise from
the beginning sets a great precedence for them later
in life.”
With busy schedules that may already include sports
practice, piano lessons, scouts, and tutoring,
parents may worry about finding time to include even
the recommended thirty minutes of daily exercise
with their children. If this is your concern,
remember the thirty minutes of exercise do not
necessarily have to be consecutive. Try a few ideas
that take as little as five extra minutes and add up
quickly:
• leave the house a few minutes early and walk
with children the long way to the bus stop.
• when at the mall, grocery store or even the
practice field, park in the back and walk the
extra distance together.
• take the stairs instead of the elevator for a
reasonable number of floors. See who can get to
the top first.
• While relaxing, watch a TV show together and
do pushups or crunches during commercial breaks.
The family workout is about more than just physical
activity. It gives parents a wonderful opportunity
to get to know their children better and teach them
life lessons that will help them maintain a healthy
lifestyle in the future. While taking a walk or bike
ride, feed their social development by encouraging
children to talk about their day, a book they’re
reading or their favorite topic. Take advantage of
the opportunity to teach children about
sportsmanship while playing a quick game of
kickball. Sharpen their coordination skills by
playing catch in nearby park. Make workouts quality
time together and both parents and children will
look forward to it.
Now that the family is working out together, keep it
that way! One of the most heavily cited reasons
adults AND children stop working out is boredom.
Stay interested and motivated by training towards a
specific family goal or event. For a family that
enjoys running together, plan a trip to a road race
in an exciting city. Many races, like the Marine
Corps Marathon, offer families a variety of ways to
participate. Involve the youngest runners in the
kids’ race, teenagers in a mid-range race like a 5,
8 or 10K, while one or both parents run a full or
half marathon. Or plan a ski trip and hit the slopes
as a family. Many venues offer lessons for
beginners, and everyone is sure to get a great leg
workout. Remember to keep exercise fun and family
members of all ages will be happy to participate.
Articles in the Healthy Kids Series are presented by
the Marine Corps Marathon Healthy Kids Fun Run to be
held on Sunday, October 29, 2006. Visit
www.marinemarathon.com for registration
information. The one-mile run welcomes children ages
6-13. Beth Cline is the Public Relations Coordinator
for the Marine Corps Marathon. No federal or Marine
Corps endorsement implied.
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