For a Fit Family
 Being a parent often means dealing with a whole lot of "shoulds." We wake up every day knowing that we should eat smart, exercise and set a good example for our children.
We know it's important for the family to make decisions and participate in activities together, and we're continually reminded that it's best to get the kids started on healthy habits as early as possible. But sometimes our lives get the best of us and all of our good intentions go out the window. Try the following suggestions on for size, and see how they can help your family fit overall wellness into your everyday lives.
Get active with choices. Involve everyone by sitting down to a brainstorming session. Try to come up with all of the possible activities available to your family. Find out whether anyone has a particular interest, and help everyone discover something active that's particularly suited to them.
Take stock of what equipment you have lying around the house. An indoor basketball hoop or old croquet set that was abandoned by one child may be just right for another who's gotten older.
Discuss what might work in the way of healthy snacks or adapting favorite meals. Make sure each family member feels included in the process as you make changes together.
Schedule fun. It's important that there's a regular time set aside for "workouts," and that they're fun! Schedule at least a half hour most days a week and keep a variety of things happening: trips to the pool on Mondays, different physical activities in the backyard on Tuesdays, going for walks or skating or riding bikes on Thursdays and Fridays. Then head to the park on the weekends.
Keep in mind that regular activities need to be convenient. The easier it is to exercise, the greater the chance you'll go to the effort.
Pick options that are free or within your budget. Physical fitness is an investment in wellness. It shouldn't put you under a financial strain. Take turns in selecting what you'll do, and start a fitness log for each family member.
Find other families. To keep yourself motivated, join with other families for swimming and water sports, nature hikes, skateboarding, miniature golf, kite flying, Frisbee tournaments, volleyball at the beach or camping trips.
Sign up for local softball games, a bowling league, or classes at a nearby gym, recreation center or YMCA. The entire family can join a walking club.
With neighbors, form your own flag football or basketball teams and set a weekly game time. Or organize an "Olympics" and get really creative about what kind of races and events you include.
Have birthday parties-or any parties-at a roller skating or ice skating rink. As gifts, buy equipment or toys that promote activity: hula hoops, juggling supplies or in-line skates (plus a helmet, knee pads and elbow pads).
Activities at Home. Set aside areas for active play, both inside and outside. Even if you don't have a big back yard, there's probably room for jumping rope, playing hop-scotch, jumping on a pogo stick or stilt-walking.
Inside, build an obstacle course in the garage on a rainy day, or do indoor gymnastics. Get physical with a family game of charades. Have a dance contest. And set aside time to stretch, relax and unwind.
Limit TV to less than two hours a day, and take the TV set out of your child's room. Also place time limits on the computer and videogames.
Take the time to touch base with your child's teachers to see that your child is physically active at school, stays involved with games and intramural sports when appropriate, and is eating a healthy lunch.
 Kitchen Basics. Keep cut veggies, fruit, low-fat cheeses, nuts and raisins around for easy snacking. Water should always be in the 'fridge. Small bottles are more likely to be snatched up-find refillable containers. Try to pack snacks and lunches for outings and for school. There's no reason the kids can't help, or even be in charge.
Involve the whole family in meal preparation. Toddlers are able to wash fruits and vegetables, mix ingredients and set the table. School-age children can measure, use tools like an egg beater, cut with child-safe kitchen scissors and follow recipes.
Let everyone read food labels. Learn what to look for-fiber, added sugar, artificial ingredients and fat content-and see if your taste buds change as you make healthier choices.
Whenever possible, take the whole family grocery shopping and try new things. But don't give into demands for the latest candy, cookies, chips and soft drinks. When it comes to bread and baked goods, whole grain is better!
Make mealtime important. Never skip breakfast. As hectic as a morning can get, make time for yogurt with fruit, whole-wheat toast and peanut butter, cereal with low-fat milk and fruit, or whole-grain frozen waffles.
Get into the habit of serving fruit, salad and/or vegetables with each meal. For adults as well as children, the goal is five to nine servings of fruits and veggies per day. Low-fat milk or dairy products should also be part of every meal.
Eat meals together. In busy households it's sometimes difficult, but for children, a mealtime routine is just as important as a bedtime routine. Use family meals as an opportunity for catching up on everyone's individual activities.
You're in charge of change. Sure you watch your kids as a parent, but they're also watching you. Model good behavior when it comes to smoking, drinking, exercising, eating right and finding a healthy way to relax-read a book, walk the dog, or listen to music instead of watching TV.
Learn to say "no." Putting restraints on outside activities and commitments which put too much pressure on the family is just as important as drawing boundaries for the kids.
Pick your rewards. Instead of rewarding children with food or electronic game privileges, try rewarding them with your time and attention-give hugs, kisses, words which make it clear how proud you are, and a one-on-one trip to the park or another favorite destination.
Stay involved as you see and feel the changes in your family happening, and try not to leave anyone out. When you're together, remember to ask questions, tell stories and turn to each of the kids for suggestions. If a family member visits, keep them in the loop and let them become part of your new and improved daily routine. It's more than likely you'll be doing them a favor.
Source
Source: Workplace Benefits. (2004; Reviewed 2008). For a fit family. Raleigh, NC: Author.
About MINES & Associates
For over 25 years MINES & Associates has
been a nationally recognized business psychology firm that
provides a variety of services to corporate employers including
employee assistance programs (EAP), managed mental healthcare,
organizational development and psychology services, wellness
programs, behavioral risk management, disease management,
PPO services, and a number of other technology based services.
MINES & Associates is divided into two main divisions,
Organizational Psychology and Health Psychology, and currently
serves a diverse portfolio of clients in all 50 states, Canada,
Mexico, and the UK.
Please log on to http://www.minesandassociates.com for
the latest news and information on MINES & Associates.
Click
here for back issues.
|
Newsletters
