PT: Play Time: Tips and Ideas for Moving

NATIONAL WALKING DAY: APRIL 2, 2014!!!!!

In honor of National Walking Day, take your dog for a walk, go for a stroll with your family, or get outside and hike in your favorite area!

Here are some tips for getting your family up and moving:

1. Set your goal. No matter what your goal is (running a 5k, running without stopping for 10 minutes, or losing 10 pounds) set it in stone. Write it down, tell someone else, anything but make your goal known so you stick to it.

2. Make it a family affair. Together, you have a support system to keep you motivated during your lows and celebrate with you during your highs (and it is important to celebrate the wins!)

3. Schedule it. Make your workouts part of your weekly schedule the same way you block off time for daily meetings, happy hours and dinner dates. When you schedule the time in your day, you can't use "no time" as an excuse.

4. Build Slowly. Kids who aren't used to exercising may only be willing to tolerate a little physical activity before wanting to quit. So start with small steps, such as a 10-minute walk every day after school. Setting small/short term goals is important with kids. Seeing the minutes add up can help boost their motivation. Little successes will also build your child's self-confidence and encourage him to make exercise a part of his life. Praise and encourage him for any positive steps he takes toward being healthier.

5. Make Screen Time Count. Build in a little exercise to TV time or computer time. Who can do the most leg lifts or sit ups during the commercial? If it is nice outside, run around the house and try to make it back before the show starts again. Keep small dumbbells and elastic bands in a box next to the TV to use during commercials or shows

6. Be a role model. Even if your child is reluctant to hit the floor during TV time, she will notice if you do. Whether or not you believe it, you have a great impact on your child, so practice what you preach!

7. Make Workouts Enjoyable. The best exercise program is the one your teen will actually do. Does your son like nature and animals? Check out local outdoor clubs or organizations that sponsor outdoor activities such as camping, hiking, and bird watching. If your daughter likes martial arts, dancing, or gymnastics, look for classes that would interest her at your local YMCA, school, church, or community center. Even activities such as drama can get teens out of their chairs and off their beds. Remember, any movement away from sitting counts. That includes chores inside and outside the house. Schedule a cleaning hour or enlist your teen's help in pulling weeds, trimming bushes, or doing volunteer cleanup at a local park.

8. Consider Weight Training. (for your teens) Strength training, or resistance training, may be a good activity for teens who are not yet used to aerobic exercise. A 2009 study showed that doing resistance exercises three days a week can significantly lower body fat and increase muscle, strength, and power in obese children. It's not necessary to join a gym to do strength training. Your child can do push-ups and crunches, lift weights, or do exercises with resistance bands at home for little or no cost. Just be sure to talk with his doctor before your teen starts a strength training regimen.

9. Encourage Participation in Sports If your teen enjoys watching sports, she may enjoy playing them just as much. Overweight teens may benefit from joining a sports team that is grouped by skill instead of age. If your teen dislikes or is uncomfortable with the idea of competitive sports, encourage a sport such as cycling or running

Things to do:

1. Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.

2. Walk or bike to the corner store instead of driving

3. Stand up while talking on the telephone.

4. Walk the dog.

5. Stretch to reach items in high places and squat or bend to look at items at floor level.

6. Park farther away. How much time have you wasted looking around for a space close to the door? Avoid the stress—and burn a few calories—by parking off the beaten track.

7. Take the stairs. Just a few extra steps a day can really add up—and take off the pounds in the long run. So skip the elevator and use the stairs.

8. Go camping, hiking or backpacking. Nothing beats the great outdoors. Explore nature and hike. It's a low-impact activity that's fun. You can take your family with you and enjoy bonding time, too.

9. Hula hoop. Hula hooping is a great way to enjoy a fun and simple workout. Try making yourself hula while you watch TV or every time a commercial comes on. Click for a hula hoop workout.

10. Buy a video game that gets you moving. Many game consoles have fun, interactive games that help to get you in shape. You can dance, Zumba, yoga, kick box and more. The systems even keep track of your progress so you can see how your skills improve over time. You can break a serious sweat!