Page 60 - Family Resource Guide

HEALTH NORTH STATE PARENT FAMILY RESOURCE GUIDE FALL/WINTER 2021/2022
HowToBeA Fitness Role Model To Your Kids
BY SANDI SCHWARTZ
Our children look up to us for guidance on ev- erything in life, even if we don’t realize it. One way that you can be a positive role model to
your kids is in the area of fitness. We can help shape our children’s views on exercise by modeling healthy behavior and making fitness a fun part of our family’s daily routine.
The link between exercise and stress reduction
Experts have found a clear link between exercise and stress reduction. Harvard scientists concluded that “Reg- ular aerobic exercise has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress.” Other research shows that physically active people have lower rates of anxiety than those who do not exercise. In one study, researchers found that those who got regular vigorous exercise were 25 percent less likely to develop depression or an anxiety disorder over the next five years.
More feel-good chemicals, fewer stress hormones, less fatigue
When we exercise, our body releases feel-good neu- rotransmitters called endorphins. These chemicals in our brain act as natural painkillers, making us feel better and less stressed. Endorphins are responsible for the natural high we get from a hard workout. Exercise also reduces the level of stress hormones in our body like adrenaline and cortisol, helping us feel calmer.
Exercise improves blood flow and our body’s abili- ty to use oxygen efficiently. These changes in our brain then reduce fatigue and improve alertness, concentra- tion, and cognitive function. This helps us when we are stressed out because we are depleted and need to return to a more balanced level of energy. When we are stressed, many nerves in our brain and throughout out body are
impacted. Scientists conclude, therefore, that if our body feels better, then our mind will also feel better.
More confidence, more fun, better sleep
When we gain strength and begin to see a difference in our body, we feel better about ourselves and become happier and more confident. Feeling better about our- selves shifts our focus to positive thoughts and away from fear and anxiety.
One of the best parts about exercise is that it gives us a time to take a fun break from the stresses in our dai- ly lives. Whether you are jogging to your favorite upbeat music or socializing with friends on the tennis court, your mind is distracted and you can just have a good time.
According to Mayo Clinic, exercise can also improve how we sleep. This is great news for those suffering from insomnia due to stress and anxiety.
Exercise lets us focus on the present moment
A great bonus of exercise is that it provides the per- fect opportunity to enjoy a mindful moment. While we work out, we can fully engage in the present moment in- stead of letting our mind run wild with worries. To get the best result, experts suggest doing rhythmic activities that engage the whole body like running, walking, swimming, dancing, rowing, or climbing.
Being a good fitness role model
It’s so important that we play actively with our kids from a young age and that we consistently exercise in front of them (and sometimes with them) to show them how important physical fitness is. From going on family bike rides to coaching one of their sports teams, there are so many helpful ways for you to be a fitness role model to your children throughout their lives:
Go for a hike outdoors
Walks and hikes are wonderful, safe exercise that the entire family can enjoy, letting everyone connect to the beauty of nature and find a sense of calm. Try adding some fun to your family hikes by turning them into a race or scavenger hunt, and by venturing to new parks and trails in your area and while on vacation.
Take a yoga class together
Yoga offers so many incredible benefits to both you and our children including balance, strength training, time for inner focus, and an opportunity to connect with our bodies in ways we aren’t used to. Sign up for a yoga class that you can take together or pop in a video or load an App so you can do some yoga together in your living room or backyard.
Make exercise a priority even in bad weather
On days when it’s cold or rainy, set up your fitness routine indoors and get your kids involved. Put on a work- out video and have them join in. There are also lots of fun ways to use your indoor space to get everyone moving. Some of the easiest exercises to perform indoors include jumping rope and calisthenics like push-ups, sit-ups, and jumping jacks. Or put on some peppy music and play freeze dance or have a hula hoop contest.
Give sports-related gifts
Another way to make fitness a priority in your home is to choose birthday and holiday gifts like workout clothes, sports equipment, and how-to books about sports. You can also choose some tickets for a sporting event and make it a fun family outing to cheer on your team together.
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