10 tips for active healthy families

10 tips for active healthy families

As a family with 2 young active boys we try to stay fit and healthy. Over the last couple of years we have been focusing on how important physical activity is to your families physical health and mental wellbeing. Along side improving our family fitness we have also made huge differences to our diet and have been astounded by the differences. In the coming months we will share some of our stories with you.

In the mean time here are some of the ideas we have incorporated in our families lifestyle;

  1. Get on your Bike. On weekends or days off, try biking to locations that are less than 5 miles away. You’ll get a great workout, be an excellent role model, and save on petrol money! We love biking to the park, store and library. Look for your local bike paths you will be surprised at how many and how far you can go.
  1. Head to the beach, swimming, surfing, body surfing, walking and sand castle building just to name a few. The beach is the perfect natural fitness playground!
  1. Climb those stairs. Make it a family rule that if there are less than five flights of stairs, you’ll take them! No exceptions –little kids can do it too!
  1. Wash your vegetables.The majority of people get most of their exposure to pesticides through food, especially fresh fruits and vegetables. I found that pesticide exposure was particularly high in tomatoes, peaches, apples, peppers, grapes, lettuce, broccoli, strawberries, spinach, dairy, pears, green beans and celery. How many people actually wash their fruit & veg before they eat it? Did you know that In Australia more than 7200 registered pesticides, fungicides and herbicides are used in the food production industry?
  2. Get out into nature and take a hike. With so many awesome national parks and beaches in WA take a picnic and take in the native animals and amazing scenery
  1. Stay away from processed foods. Processed foods are often high in carbs, but it is usually the refined variety. One of the main problems is that refined, “simple” carbohydrates are quickly broken down in the digestive tract, leading to rapid spikes in blood sugar and insulin levels. This can lead to carb cravings a few hours later when blood sugar levels go down again. I learnt not to be fooled by labels like “whole grains” that are often plastered on processed food packages, including breakfast cereals. These are usually whole grains that have been pulverized into very fine flour and are just as harmful as their refined counterparts.
  2. Work those muscles gardening.Whether you’re planting vegetables, trees or flowerbeds, gardening as a family is a great exercise.  Consider all the muscle groups you use while squatting to till the soil and plant the seeds, shoveling, transporting soil and buying supplies.  Ask the kids what they’re most interested in and let them help pick out the flowers or crops to plant.
  1. Clean your house weekly as a team! Each kid can tackle different areas of the house –windows, cabinets, drawers. Teach the kids the importance of effectively working together to keep the living space clean and comfortable for everyone. Family car wash! Don’t just clean the outside -organize the inside, wipe down surfaces, and vacuum together!
  1. Plan a game day.
Make Saturday or Sunday “Family Game Day”. Reserve an hour to come up with a family game that encourages teamwork and builds social skills.  Team up with other families in the neighborhood to build the excitement. When your extended family is visiting get everyone active together by creating family fitness traditions that can be passed down through generations.
  2. Limit your intake of SUGAR. Check your labels you will be surprised at the amount of products, which contain high levels of sugar. Don’t be fooled by products labeled ‘Natural’ or ‘Low Fat’ they often contain a ton of sugar. Many studies show that sugar can have devastating effects on metabolism that go way beyond its calorie content. It can lead to insulin resistance, high triglycerides, increased levels of the harmful cholesterol and increased fat accumulation in the liver and abdominal cavity. Not surprisingly, sugar consumption is strongly associated with some of the world’s leading killers… including heart disease, diabetes, obesity and cancer.

The Centers for Disease Control and Prevention reports that nearly half (48%) of adults get the recommended amount of exercise. Sadly, the same trend has been reported for kids. Among high school students, less than 3 in 10 get enough physical activity. Making fitness fun and not a chore for resistant exercisers, can help you be more active. Spending time being active with your children can help you bond, strengthening your relationship as a family.

By taking the time to be active naturally you’re showing your kids that moving is fun while encouraging your children to embrace a more active lifestyle. With so many sedentary distractions, like limiting media exposure to music videos, video games, TV, and texting –kids just don’t get the activity they need. Increasing physical activity is not only good for children’s physical and mental health, but also for academic performance #familysurfingschool #bigwavesurfingschool #surfingschoolperth

 

 

 

 

 

 

Posted by Big Wave Surfing School in Blog, Homepage Posts, Interesting Articles, Surf School News