Did you know that one out of every three adults and one out of every six children in the United States is obese?
Each successive generation has a more sedentary lifestyle than the previous. According to research conducted by the United States Department of Health and Human Services, there is a cause-and-effect relationship between screen time and obesity: high screen time averages are associated with high obesity rates. This evidence is not shocking, but it is concerning. Teenagers in the United States spend nine hours per day in front of screens on average. Smartphones have practically become full-time jobs for teenagers, with the majority of them working extra.
It’s not too late to change these numbers. Participating in daily recreational activities can help people of all ages alter their lives. Here are nine fitness activities that you and your family can do to commemorate the occasion.
We hope that these activities demonstrate how simple everyday exercise can be and encourage more families to include fitness in their daily routines. Remember that every day you walk 8,000 steps or more, MotivHealth Insurance Company will contribute a dollar to your HSA, up to $250 per year.
One of the most underappreciated types of exercise is walking. Walking, when done properly, can burn 7-12 calories each minute. You should walk in your fat-burning heart rate zone to get the most out of your walking.
Subtract your age from 220 and multiply that number by 0.6 to find your zone. The amount of beats per minute (bpm) you need to keep your heart rate at to properly burn fat is the outcome.
By lightly touching your index and middle fingers to your wrist, or lightly pushing the same fingers to the side of your neck, just below your jawbone, you can determine your current heart rate. Count how many beats you feel in 15 seconds (you may use your phone to keep track), then multiply that number by four to get your heart rate.
In order to notice weight reduction outcomes over time, keep your heart rate at the fat-burning bpm from your first calculation for at least 45-60 minutes.As a result, you’ll need to walk at a steady but quick speed.
Many inexpensive heart monitors are available online that can help you track and maintain a fat-burning heart rate.
This Saturday, MotivHealth challenges you to go for an hour-long stroll with your family. Invite your neighbors, bring your dog, even bring your neighbor’s dog (though you should ask their permission first)—do whatever it takes to keep you going for the full 60 minutes. To encourage your children to stay hydrated, sweeten water bottles with sugar-free flavorings. You may even have a picnic with nutritious snacks at the end to celebrate.
2. Jumping Rope
Jump rope is something you can do at any age. Most fitness businesses, in fact, sell jump ropes alongside the rest of their adult training equipment. Jumping rope increases coordination, bone density, cardiovascular health, and breathing efficiency, among other things. You can jump rope by yourself in the seclusion of your own backyard or as a family event. Click here to learn 15 jump rope tricks that will make your exercises more enjoyable.
3. Bike Riding
The advantages of maintaining a fat-burning heart rate also apply to cycling. Cycling has the added benefit of increasing muscular mass. Even while you’re at rest, your body burns more calories as you gain muscle.
Riding a bike strengthens your legs, back, and abs. Bike riding not only improves your physical health, but it also reduces anxiety by improving your concentration and producing endorphins. Bike rides are fun for all ages of family members—just remember to wear your helmets.
Ice skating isn’t limited to the winter months. The majority of municipal recreation centers keep ice skating rinks open all year. Ice skating, believe it or not, works out every muscle group in the body (many of which get worked out while trying to recover from a fall, but hey, if it works, it works). Improve your ice skating skills by learning some fundamental figure skating movements.
Taking young children to an ice rink can be intimidating. To strengthen their coordination, start with roller skating or roller blading. Start them out in an empty parking lot or driveway, and then take them to a roller rink. Roller-skating rinks offer all of the same physical benefits as ice rinks, but with a lower risk of slipping.
Swimming is the most refreshing method to get your exercises in this time of year, thanks to its numerous health advantages. It elevates your heart rate without causing tension, uses practically every muscle in your body, relieves anxiety, and can even help you expand your lung capacity. Instead of getting sunburned while watching your kids from the side of the pool, jump in and participate in some innovative pool activities.
Remember to bring your sunblock!
Yoga may appear on TV to be a near relative of napping, but it actually requires a lot of stamina. Although most people are aware that yoga improves flexibility, why is flexibility so important? It enhances your mobility and posture while also lowering your chance of injury when performing the normal movement in your daily life.
You don’t need to attend a public session to succeed at yoga, thanks to the internet. You’ll be perfecting the splits in no time if you watch videos like this one.
8. Rock Climbing
Many people imagine belay ropes and life-threatening cliff edges when they hear the term “rock climbing.”
We’re not advocating that you take your kids on a dangerous adventure, but we do recommend that you visit your local recreation facility. Indoor rock-climbing walls are available at many recreation centers for you and your children to enjoy. Climbing rocks is a full-body workout that enhances strength, coordination, and endurance.
It’s also a unique and demanding approach for kids to practice problem-solving abilities because they have to continually consider which grip to put their hand or foot on next.
Many local rec centres offer Zumba lessons for people who don’t mind getting their groove on in front of others. Zumba programmes let you to meet your daily fitness goals without the boredom of running on a treadmill. Zumba is a high-intensity aerobic dance. It’s a full-body workout, like many of the other activities in this page.
It can boost your blood pressure, raise your pain threshold, and increase your endurance, among other things.
It’s a terrific opportunity to meet new people, and it can be tailored to any fitness level, so your kids can participate as well.
10. Attempt a Variety of Fitness Classes
During the summer, several gyms offer summer programmes for children. Take the time to experiment with new things! If formal sports such as volleyball and basketball aren’t your thing, try a gym class like kickboxing, aerobic dance, kids’ yoga, or Pilates.