Families Fit Together

“I’m so concerned about my child’s weight,” a friend recently expressed to me.  She wanted to know what type of exercise program would be best to help her son slim down – or at least not keep gaining weight.  While there are plenty of child-centered exercise programs out there, the truly best program to keep your child from becoming a victim of the growing epidemic of childhood obesity is the program that you, the parent, do with them.  YES!  I just said you should exercise with your kids!  

As a fitness trainer, I have been hired in the past by concerned parents to work one-on-one with their child.  When I worked with these children the focus was on cardiovascular and bodyweight exercises, so I always exercised with them.  Although those sessions were fun and enjoyable, I felt a bit guilty being paid to do something that the parents could very well do themselves.  I remember one parent who literally sat on the sidelines while the child and I exercised!  Not only would the parents have saved a lot of money they would have benefited from the exercise too!  Sadly, while I was having fun with and getting to know great kids, these parents were missing out on a wonderful opportunity to bond with their children. 

So much of our focus as parents is what we are doing “for” our children.  Instead, we need to focus on what we are doing “with” our children.  Are we watching “our” show in one room while they tune out to the latest hit on Disney channel in the other room?  Are we treating them to their favorite fast food or are we taking them to the farmer’s market where they pick out fresh produce that they can help prepare?  I realize that right now there are many of you shaking your head and thinking that I must live in a bubble. I understand what it is to lead a busy life, but believe me when I tell you the benefits are so worth it.

The other day all I wanted to do was put on my headphones and go for a run – by myself.  I had in mind a 5 mile route that would include some hills.  As I was getting ready to head out, my ten year old asked if he could please come with me.  How could I say no?  After all, he has proven in the past that he can run a decent distance.  Before I knew what was happening, my mouth opened and I was asking my 8 year old if he would like to come also.  Of course he would!  I anticipated the run would be short-lived, complaint-filled and consist of a lot of walking.  What a happy surprise when it turned out much better than I thought.  There was little complaining, very little walking, and though we only went half of my intended 5 miles, we did get in a big hill.  More importantly, we had fun together and my boys felt a sense of accomplishment. 

Last Thanksgiving my oldest son ran a 5K Turkey Trot in Mt. Sinai with my husband and me.  We had fun “training” together and this year our eight year old twins have asked to join us too.  I’m excited that the new family tradition that is evolving.  What a great way for us to spend time together and also to keep us all healthy and active.

Set a goal for your family this week.  Find one day when you can exercise with the kids.  Here are some ideas to get you moving:

1.  Go to the beach and talk a walk.  If you are able to kick it up a notch, work in some short intervals of running. 

2. Head to the playground for some walking and running interspersed with pushups, crunches, and a turn on the monkey bars. 

3.  Do you own bikes?  Go for a ride together, either in your neighborhood or on some of the local trails. 

4.  Push aside the coffee table, crank up the music in your family room and have a dance party.

5.  Play a family game of kickball or whiffleball.

6.  Train for and run a 5K together. 

7.  Set up an obstacle course in the backyard.  Time each family member going through, try for each person to beat their own time.

8.  Summer is over but you can still enjoy a family swim nights.  The Holiday Inn in Stony Brook allows you to buy a membership to use their pool facility.

9.  When winter comes, visit Port Jeff Village and take the family skating.

10.  Though I'm always a proponent of turning off the television, Optimum offers free exercise videos on demand.  Additionally there are many exercise games for Wii, Play Station and XBox. 

Whatever your choice, I promise that once you exercise one time with your kids, it will be an experience you will want to repeat.