| Making a commitment to be
physically active is one of the best ways families can prevent
or combat obesity and its consequences. Physical therapists support
the Department of Health and Human Services’ Physical Activity
Guidelines, which states: |
 |
·
Children should get 1 hour or more of
physical activity a day.
·
Adults should do 2 hours and 30 minutes a
week of moderateintensity, or 1 hour and 15 minutes a week of vigorous-intensity
aerobic physical activity.
| Physical
therapists’ extensive knowledge of pre-existing conditions allows
them to help people of all ages and abilities establish life-long
patterns of physical activity. Physical therapists can devise safe
exercise programs that reduce pain, restore flexibility, and
increase strength and cardiovascular endurance. The following tips
were designed by physical therapists to help families stay active
and incorporate physical activities into their daily lives: |
 |
|
“Smart Moves” for Families
·
Plan weekend family activities involving physical activity, such as hiking,
swimming, bicycling, minigolf, tennis, or bowling.
·
Help your child plan physical activities with
friends and neighbors, such as skating or softball.
·
Have your kids brainstorm a “rainy day” game
plan of indoor activities involving fitness games such as Wii Fit or Dance
Revolution.
·
Remember that your family does not need to
join a health club or buy fancy equipment to be active. Walking isn’t costly and
it’s easy. So is designing a backyard obstacle course. Weights can be made from
soda or detergent bottles filled with sand or water!
·
Provide positive rewards for your child when
he or she engages in physical activities, such as workout clothes, a new
basketball, or an evening of roller-skating.
·
Provide positive feedback about your child’s
lifestyle changes. Remember not to focus on the scale (for you or your child).
·
Be your child’s “exercise buddy.” Plan daily
walks or bike rides and set goals together for increasing physical activity
rather than for losing weight. It’s also great “bonding” time!
·
As you schedule your child’s extracurricular
activities, remember to plan time for exercise and activity as a priority for
the entire family. Don’t just “squeeze it in.”
·
Encourage children to try individualized
sports such as tennis and swimming. Studies show such activities are the basis
of lifelong fitness habits.
·
Parents and children can do exercises while
watching television (or at least during commercials), such as sit-ups, push-ups,
or running in place. |
