Families Fit Together

DR. RENNA’S TIPS FOR SUCCESSFUL FAMILY FITNESS PROGRAMS:

• Stretching is an important part of any workout – it is important to maximize stretching to ensure that you keep limber. Stretching is a commonly overlooked area of children’s sports – children must learn how to stay limber to help decrease the risk of sports-related injuries and decrease the incidence of back pain as they grow older. Also, there are lots of ways to make stretching fun – put on some music, or turn stretching into a game like “Simon Says” that you can play together as you stretch!
• Hydration is important – drink water before beginning exercises, and then continue to drink in between exercises and at the end of the workout. The recommended amount of water is 4-6 ounces for the younger child per 20-30 minutes of exercise, and 8-12 ounces of water for adolescents/adults per 20-30 minutes of exercise.
• Pay attention to proper form and good posture while exercising – while doing any standing exercises, make sure that your (and your child’s) shoulders are back and your spine is straight, and no slouching! Exercising in front of a mirror will help to ensure good form.
• When exercising, help your children “visualize” the results of what they can achieve through increased exercise and better fitness. Tell them to try to actually picture themselves performing better on their sports team, jumping higher or running longer. Having more energy, feeling better and improving school performance are always good motivators. However, we must keep in mind that when it comes to exercise and children, it’s not about looks or weight – it’s about health. It’s critical that children understand this concept and that we do not focus on a child’s weight or looks.
• Before setting out on a family exercise excursion, try to help your child focus on the “end result” of your journey. For example, before setting out for a family bike ride, focus on the destination, and those hills along the way may not seem so hard to climb.