Tips and Recipes

Fitting in Physical Activity

School-aged children spend much of their day focused on school between waking up early, spending all day at school, and doing homework when they get home. With the demands of school, it can be hard to fit in physical activity, especially when the whole family is tired from a long day. Physical activity can help us sleep better, reduce stress, and keep our brains working well.¹ All of these benefits are especially important for children! To enjoy the benefits of physical activity, think of ways you can fit physical activity into you and your children’s day. Encourage children to do activities that they already enjoy and even try some new ones. When possible, participate in physical activity with your children to set a good example! Here are some other ideas to help your children fit in more activity–no matter what time of day or day of the week it is:

• At Home: There are endless ways children can be active safely in the house, whether they’re playing a game, stretching or doing yoga, or exercising using a formal work-out routine. Even cleaning and other household chores can be a great way to exercise at home! Children can play games that require more space in the yard or another safe place in the neighborhood with family and neighbors, such as an outdoor basketball court. Try taking a walk around your neighborhood as a family after school. Toddlers can benefit from moving around instead of sitting in stationary bouncy seats–provide plenty of toys and activities inside that get them moving. Since preschoolers spend more time at home than school-aged children and love to be active, there are plenty of opportunities for preschoolers to play at home. Check out these tips for encouraging physical activity no matter what age your child is.
• At School: Recess and physical education classes provide great opportunities for your children to be active at school and to take a break from regular classroom instruction. Encourage your children’s teachers to include activity in classroom instruction, such as these “energizers” for school. If you live close to your child’s school, you can walk with them to and from school. School-aged children old enough to play after-school sports may enjoy playing a sport that interests them, such as soccer, track & field, or basketball.
• On the Weekend: Weekends are a great time to be active as a family! You can take your children on outings to a park, playground, walking trail, swimming pool, or other locations. Children old enough to play organized sports can join a team, and they may have games over the weekend. Keep a list of activities your children enjoy and let them take turns choosing what activities you’ll try together that weekend.

No matter what physical activity your children participate in, it’s always more fun with someone else! So whenever possible, make physical activity a family event!

How else can you fit more activity into your family’s day?

References

1. https://medlineplus.gov/exerciseforchildren.html

Fishing

National Go Fishing Day is on June 18! Fishing allows you to peacefully enjoy the outdoors while still incorporating physical activity. You can fish in ponds, rivers, lakes, and oceans, which gives you flexibility and variety in where you choose to fish. It’s a great activity for children to learn since it’s low-pressure and leisurely.

When fishing with your children, plan for short nearby trips. Also, make sure that you (or whatever adult is fishing with them) have your fishing license and are up-to-date on all fishing regulations for your state. Wear life jackets if you’re fishing from a boat. Children and beginning fishers should use a light line, bobber, and a barbless hook. For instructional videos and tips, visit https://www.youtube.com/user/takemefishingfilms/featured.

Regulations on fishing in public waters vary by state. In North Carolina, you need a license to fish in public water (this doesn’t apply to private land) if you’re 16 years old or older. Children under 16 years old don’t need a fishing license as long as they’re with a fishing licensed adult. You can purchase a license online, by telephone or in-person. For more information on fishing licenses in North Carolina, visit http://www.ncwildlife.org/Licensing/Hunting-Fishing-Trapping-Licenses.

Paddling a boat and hiking to your fishing spot are great aerobic activities as they make your heart beat faster. Fishing itself works the muscles in your arms as you cast and reel. Being in the sun while you fish can help increase your vitamin D levels. Since fishing isn’t a fast-paced activity, it can help relieve stress and teach patience (which is especially helpful for children)!

To find a public fishing place near you, visit https://www.takemefishing.org/where-to-fish-and-boat/.

Where will you and your family try fishing?

Great Outdoors Month

June is Great Outdoors Month! The outdoors provides endless opportunities for physical activity, such as biking and hiking. Outdoor play for children promotes fitness, can raise vitamin D levels, and can help reduce stress.¹

Here are some ways your children can participate in Great Outdoors Month!

• Bike riding: Whether you bike through your neighborhood, on a trail, or through a state park, bike riding is a fun activity to do as a family.
• Swimming: Going to a pool, lake, ocean, or river open to the public for swimming is a great way to cool off and get exercise during the summer months. If you find a public lake, ocean, or river to swim in, be mindful of these safety tips: https://www.recreation.gov/marketing.do?goto=acm/Explore_And_More/exploreArticles/water-safety-rivers-and-streams.htm
• Parks: Local and state parks provide many options for physical activity, from playgrounds to canoeing. Parks are great places to find activities that all of your children can enjoy, no matter how old they are.
• Hiking: Hiking trails range in difficulty, from easiest to very strenuous, so it’s easy to find a trail that suits your pace and experience level. Check out this link for hiking and outdoors safety tips!
• Backyard play: Your own backyard is a great space for a quick game of catch or for getting all 60 minutes of your child’s daily physical activity! Try activities like hula hoop, “Red Light Green Light,” “Mother May I,” jump rope, or even gardening.

Remember to bring water, sunscreen, snacks, and other appropriate safety equipment (such as helmets) for whatever activity you choose. To find outdoor trails near you, visit http://www.americantrails.org/resources/statetrails/index.html.

Whether you go in your backyard or to a hiking trail, enjoy the Great Outdoors this June!

References

1. https://www.nwf.org/Home/Kids-and-Family/Connecting-Kids-and-Nature/Health-Benefits-and-Tips

Exercise as a Family

With the month of June finally here, summer is beginning and Father’s Day is coming soon. Whether you’re enjoying the summer sun or celebrating a holiday like Father’s Day,  there are many ways you can Move More together this summer!

Fitting physical activity into your day can be hard, but trying activities and exercises that your children can also participate in can help ensure that the whole family stays active. With children finishing school and spending more time at home for the summer, consider trying activities like these that you can do with your children!

• Gardening: There are many vegetables and herbs you can grow at home during the summer. Building garden beds, digging soil, and watering plants can be hard work, especially in the summer sun. Try starting a garden at home with your family–you can assign jobs to each family member and work together to exercise while growing nutritious vegetables!
• At-Home Workout Exercises: Exercises like jumping jacks, push-ups, and sit-ups are appropriate for children in elementary school and older and can be a great workout for both you and your children! You can do these exercises during commercial breaks or set assign time for a workout.
• Walking or Biking: Instead of driving, try walking or riding bikes when you and your family need to get somewhere this summer. Think about places you go that are within walking distance. Remember to wear sunscreen and bring plenty of water when you plan to be outside for awhile.
• Outdoor Group Games: Games that you need more room to play like relay races, Red Rover, “Red Light, Green Light,” “What Time Is It Mr. Fox,” and other group games are fun to try in the summer when it’s warm outside. Make sure you have an open, safe area to play in and you can enjoy these games as a family.

What other summertime activities can you play with your children this summer?

Summer Safety

Summer break is quickly approaching for school-aged children and teens. For many students, this means a break from school and extracurricular commitments and time to have fun and recover from the school year. Summer’s a great time for children to spend more time being physically active. With more freedom during this season comes more opportunities to practice safe play!

Here are some ways you and your children can ensure their safety this summer:

• Make sure children wear appropriate clothing for their activity. For example, if they attend a day-camp or overnight camp, ask about a packing list. Also, give them safety gear to wear like a Coast Guard approved life jacket and helmet appropriate for the activity they’re participating in.
• Teach children how to be safe around a campfire, such as not playing with matches or lighters.
• Have your children keep a water bottle with them and drink it regularly to stay hydrated. Make sure they take breaks from the outdoors to come inside and cool off. Also, have them wear and regularly re-apply sunscreen with SPF and UVA/UVB protection.
• For especially hot days, have children play outside in the morning or evening hours when it’s light outside but cooler than the hot afternoon.
• For teen drivers, remind them of the importance of wearing a seatbelt, not using their cellphone while driving, and obeying laws of the road as they drive to meet friends and attend activities.

For more safety tips, visit http://www.redcross.org/news/article/nv/las-vegas/Red-Cross-Offers-Safety-Tips-for-A-Safe-Memorial-Day-Weekend, https://www.safekids.org/blog/let-summer-fun-begin, and https://www.cdc.gov/family/kids/summer/index.htm.

Enjoy your Memorial Day Weekend with your family!