It’s that time of year. The days are shorter, the air is colder. And while snuggling up on your couch under a blanket may be all you want to do, the need for exercise doesn’t hibernate for the winter.
January is Family Fit Lifestyle Month and focuses on developing healthier family lifestyles. This includes following fitness guidelines, eating healthy, and getting active! Incorporating fitness into your family’s habits will improve your quality of life and mood. And guess what, it’s possible because your entire family will be making the changes together! So set goals and get active today.
Why Family Fit Lifestyle Month was Created.
A healthy lifestyle is important for everyone regardless of age, class, or race. Today, individuals have become less active due to demanding careers, the challenges of juggling work and family schedules, and a dependence on screens. Youth especially, are more exposed to screen time via school tablets/laptops, phones, and other personal electronics. Even though the United States spends almost three times more on healthcare than any other country, the health of people of all ages across the nation is slowly deteriorating. According to the Centers for Disease Control (C.D.C.), 35.7% of U.S. adults are obese and 12.5 million children between the ages of 2 and 19 are obese.
This is extremely worrisome since obesity causes diseases such as diabetes, stroke, heart disease, etc. In most cases, weight gain is attributed to a poor diet and a sedentary lifestyle. Statistics indicate that one-third of Americans obtain about half of their calories from junk food. This includes soda, popcorn, sweets, and foods high in fat and cholesterol. The situation is worsening since over 80% of youth and adults are not meeting their body’s physical activity needs. Family Fit Lifestyle Month was established to raise awareness of these issues and encourage families to adopt healthier lifestyles together!
5 Facts About Being Healthy
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The importance of breakfast
Breakfast is essential because it provides your body and mind with the necessary nutrients and energy to keep you going throughout the day. -
Sleep time
Sleep is important for the body as it is during this time that the body undergoes growth and development. -
The problem with preservatives
Foods with preservatives have chemicals that deteriorate your body. -
No exercise
The death rate of smokers is almost the same as those who do not exercise. -
Physical activities you need
Aerobic exercise is especially beneficial for a healthy body as it promotes flexibility and muscle movements.
Family Fit Lifestyle Month Activities
Here in our cold, snowy region of Pennsylvania, family-friendly fitness activities in January, or winter months, can be a bit of a challenge. Especially if you are not a runner, or particularly athletic, or have adverse viewpoints about wintry weather (speaking for a friend 😊). So here are a few ideas to get moving this season if you’re, well, not a mover.
Outdoor winter activities
Just because it’s cold outside doesn’t mean you and your family must stay inside. Dress warmly, in layers, with a hat, scarf, mittens, or gloves — and boots if it’s snowy or muddy. For young children and babies, a good rule of thumb: Older babies and young children should wear one more layer of clothing than an adult would wear.)
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Go for a walk or a jog.
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Make a snowman, snow fort, or snow maze on snowy days. Lie in the snow to make snow angels. Throw snowballs. Go sledding.
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Chase bubbles. If it’s cold enough, they will freeze.
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Try a winter sport, like skiing, skating, or snowshoeing.
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Go to a playground, play tag, or kick a soccer ball if the ground is dry. If it’s warm enough for bare hands, shoot baskets.
Community play spaces and sports facilities
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Find out if there’s an indoor play space in your community for younger children.
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Check your local recreation center for classes and activities. Look for a YMCA or other facility with a pool or gym open to kids.
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Go ice skating or roller skating.
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Go bowling.
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Visit an indoor rock-climbing center or trampoline park.
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Take a long walk inside the local mall.
Around the house
Clear space in your home for active play, so you and your family can enjoy moving around without the risk of hurting themselves or breaking something.
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Put on music and dance. If you have children, try using glow sticks to make it extra fun!
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Play games that require movement. Twister is a great example. Simon Says and Charades require no special equipment, and you can make these games as active as you like. Break out the Wii or Xbox Kinect. (Find more ideas in the article “Tips for Making Exercise Fun for Kids.”)
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Create a “move jar.” Fill it with slips of paper with words, phrases, or drawings that call for movement. For example, animals or movements like “monster walk.” Have each child pick a movement for you to do together.
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Set up an obstacle course or jumping area with cushions and pillows for a young child.
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If you have children, engage in active play with toys your child enjoys, moving with toy cars and trucks around the house, or pushing a baby doll in a play stroller.
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Use tape to make a hopscotch pattern on the floor.
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Set up an indoor basketball hoop, if you have the space, or put out a tumbling mat. Bring out jump ropes, hula hoops, or riding and push toys. Have hallway races.
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Create an indoor fitness area in the corner of a room with a mat and weights. Install a pull-up bar in an archway. Try fitness apps to track your physical activity.
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Create a weekly healthy meal plan. Take the time to create a healthy menu that you and your family will enjoy and have fun cooking the meals! Shop together, play music as you cook, dance in the kitchen! Each member of the family can contribute to cooking a dish.
Why We Love Family Fit Lifestyle Month
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It encourages people to stay fit
The month highlights unhealthy lifestyle choices, and how to make healthy choices, and encourages families to focus on fitness together. The holiday is celebrated at the beginning of the year so that people see the need to be fit and continue their activities all year. -
This leads to healthy family activities.
Family activities that add to everyone’s fitness levels are encouraged. Exercising alone can sometimes be boring, but doing so with the family will be fun as you encourage each other. -
It improves health
The month spreads awareness regarding the health of people of all ages and encourages a healthy lifestyle through practical changes. Family Fit Lifestyle Month is a great opportunity to educate family members about the importance of being fit and improving their quality of life.
All year long
No matter what the weather, following these three guidelines can make it easier to keep your family active:
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Keep it positive and fun. Everyone has different interests and enthusiasms. Suggest and enable activities that your family members will enjoy. And that might mean different activities for different individuals within your home.
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Stick to a routine. Find the times for activities that work best for your family and stick with them. If winter has you down, find new ways to be active if it’s not possible to be outside.
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It’s OK to break it up. The American Heart Association’s recommends 60 minutes of exercise daily, and it doesn’t have to be in one stretch. Ten minutes here and 20 minutes there are just as effective for maintaining health
