Welcome to the category of my blog simply called ‘Healthy Tips.’ Many times, when I write articles for various publications, I need to find sources for the story as seen in Yahoo Shine (click here) or PBS (click here) about staying healthy. I was looking for experts and non-experts to chime in and give their favorite ‘tips’ to help kids and adults lead a healthy lifestyle.

The feedback for various stories was amazing. The sources had some fantastic points of view that could not be ignored, and I thought their opinions should be viewed on the Your Health Journal web site.

So, enjoy my new series, with some ‘great’ insight from some ‘great’ people giving exceptional and educational points of view.

The importance of families exercising together

Participating in regular physical activity and exercise is one of the most important factors towards creating a healthy lifestyle and reducing the risk of obesity, cardiovascular diseases, and many other negative chronic illnesses. The CDC recommends 60 minutes or more of activity every day. When families exercise together, it creates a strong bond between members and leads to a vital part of parenting and development modeling. When children see their parents exercising and emphasizing the importance of being active, children are more likely to partake in these activities. Modeling is the difference between sending your child outside to play while you stay inside, or saying “let’s go outside and play together.” Both adults and children have more success being active if they have someone to be active with. A family exercising together creates accountability and helps prevent boredom. If one person in the family is struggling with weight, having the whole family increase their activity can make them feel more supported and motivated. Children need direction and structure from their parents/guardians at a very young age. With modeling and motivation from family, young children will develop healthy habits as they get older and be more likely to be active on their own. Families should get together and find fun activities that get them moving. These positive experiences will create bonds and memories that will last a lifetime.

What are activities families can do together

We know that physical activity and exercise are important for reducing the risk of diseases and obesity, and that specifically with young children (K-5), families should exercise together. With parents’ busy working and children and adolescents busy with school, athletics and extra-curricular activities, it can be difficult to reach the minimum goal of 60 minutes or more per day. However, there are many ways families can get their daily exercise and make it fun!

* Take family walks, but choose a destination that the whole family will enjoy. Children will be more likely to go for a walk if there is some type of incentive. For example, if you live near a park, instead of driving to the park, walk there, with the goal of arriving to play and walk back.

* Participate in family activities that get you moving: trips to the zoo, a local gym, a rock wall or climbing facility, a state park or beach trip.

* Window shop in your downtown area, making sure to check out places you have never gone to before.

* Create a scavenger hunt in your neighborhood that the whole family participates in.

* Pick 8-10 items from your house or garage and set them up in the back yard, creating an obstacle course. Take turns running the course, racing and making it a game. Put together and take apart the course together for more activity.

* Take “commercial breaks” when watching TV as a family. Play ‘hot potato’, do some chores, or just get up and dance. Help model for children that it is okay to be silly in order to be healthy!

It is most important to make exercise a priority, and to encourage participation from all members. A family that exercises together will be happier and healthier, and you will be surprised at the fun you can have!

Reasons why families are not exercising as much

Some major factors in a reduction of family exercise include increases in technology combined with a poor economy, causing a shift in priorities for parents, children and adolescents. In a demanding world of high technology, it is easy to put exercise on the back burner. I-pads, I-pods, laptops, and video games are replacing active play for children and adolescents. It is sometimes easier, less tiring and less time-consuming to give a child an I-pad then it is to take them for a walk, to the park or out in the yard to play soccer; technology does the playing for them. Neighborhoods don’t seem as safe, and with busy schedules, it is harder to keep an eye on children playing outside. Budget cuts in public schools have caused many physical education classes to be eliminated. Parents are working harder, longer hours, causing stress and fatigue, preventing them from having time to plan exercise. With all of these barriers, it is no wonder it is hard to get moving. However, it is important to make time for exercise and make it a priority. The recommended amount of ‘screen time’ (video games, TV and computer time combined) is less than 2 hours per day. Many families are greatly exceeding this amount. Reducing screen time and increasing activity, little by little, will lead to irreplaceable health benefits for all members. Make it a habit, just like brushing teeth or going to work. Being active and getting exercise is just as important, and will reduce stress as well!

– Lucie Smith, M.S., Exercise Physiologist, Program Coordinator, Healthy Weight Center, Helen DeVos Children’s Hospital as a resource for your story on family health.