Summer ideal for families looking to increase exercise

Summer is the perfect time for families to become more physically

active. With Americans in all age groups carrying too many extra pounds, a health experts at the University of South Carolina’s Arnold School of Public Health say there’s never been a better time to get off the couch, move away from the television and video games and establish a pattern of family physical fitness.

“Parents set the example for having a healthy, active lifestyle,” said USC exercise physiologist and public health professor Dr. Larry Durstine. “When children see their parents being physically active, then they are more likely to be active, too, and ultimately have a healthy level of physical activity throughout their own lives.”

Although adding physical activity may seem challenging, being active doesn’t mean that families have to go to great or expensive extremes, said Dr. Teresa Moore, a USC exercise physiologist and nutritionist.

Taking the dog for a walk, riding bicycles, planning a time to play at a community park or playing games, such as badminton, volleyball, croquet or Frisbee, are ways to get everyone up and moving, Moore said.

“Summer is an opportunity to be active and combine family fun at the same time,” she said.

Parents can help children be more physically active simply through assigning chores at home.

“We think about yard work being work,” Moore said. “But if you get the family together and spend time in the yard, it can be fun. Include children in helping you with a garden. Let them plant a small area with their own flowers or vegetables.

“If it’s safe to do so, then involve children in other outdoor or home projects. Not only are they learning something from you, but they’re taking part in an activity that they may learn to enjoy,” she said.

Durstine said parents should look at the trails and walks that are available in or near their communities. These areas often are accessible and safe.

“Safety is important when we plan physical activity for our families,” he said. “But many communities have safe areas that require a minimum of travel.”

Sports camps at parks and recreation centers – from soccer to tennis to baseball – offer many other opportunities for physical activity and fitness, Durstine said.

“The main thing is for people to get up and get out of the house as a family,” he said. “If you start looking at your community, you’ll probably find that there’s more to do than you imagined.” 10 ways to increase physical activity…

. Discover the walks and trails in your community. Many communities have nature walks or walking/hiking trails. Find out what trails are available in your community, and plan a family outing.

.Bring children together for old-fashioned games. The extended daylight in summer evenings makes the season a great time to gather the neighborhood children for games such as badminton, croquet, dodgeball, Red Rover, hide-and-seek or tag.

.Take the dog for a walk. If Mom or Dad is the one who takes the

dog for its daily walk, then it’s time to take the children, too. A 10- to-15

minute walk in the morning and again in the evening will add up to better health for everyone, including Fido.

.Get outside and garden. As much as possible, parents should

involve children in yard work or gardening. Let children plant and take

care of a section with their own flowers or vegetables.

.Be involved in organized sports. Parents should get involved in

organized sports if their children are playing. Although coaching is one

area of involvement, it’s not the only one. Parents can help in transporting children to and from games or practices or by providing snacks at

games. When parents are involved, children are more likely to stay

involved, and it’s a great way to create wonderful family memories.

.Find a summer sports camp or other programs with

activities. Parks, recreation centers and colleges and universities offer

a variety of sports camps for children of all ages or other programs that

offer activities, such as dance.

.Walk and learn. Although walking to be physically active is good,

you might want to use the time on your walk to identify birds, plants or

architecture. Check out books and try to identify what’s special along

your route.

.Play in the park and have a picnic. Spend a summer morning or

afternoon in a city park, and take along a picnic.

.Take small sightseeing trips. It’s fun to discover what’s close to

home or in a nearby town. Learning about the special places or history

unique to one’s area will encourage walking.

.Talk about the importance of physical activity. Discuss why fitness is important to each member of the family. Then, decide on some

activities that the family can enjoy together, whether it’s swimming, playing tennis or golf, bicycling, walking or hiking. The most important thing

is for families to get moving and enjoy their time together.

Source: Department of Exercise Science,

USC Arnold School of Public Health.