Archive for the ‘Exercise’ Category

DR. FAMILY’S FAMILY FITNESS TIPS – PART 3

Last week I gave you some tips on how to get the whole family to exercise more together.  Here are some more fun exercises to do with younger – and older! – family members.

THE EENSY WEENSY SPIDER

Place hands on floor in front of you and crawl forward slowly, then backward as you and your children sing. (Do 5 repetitions, rest, then 5 more). This exercise is a good stretch and tones your back, knees and thighs.

The eensy weensy spider crawled across the floor Spider crouch

Then he crawled back and crawled again once more

If you watch a spider, you might be surprised,


Cause the eensy weensy spider loves to exerciseSpider Drawing

 

 

THE DOGGIE AND THE FIRE PLUG

On hands and knees, keeping back as straight as possible do the “Doggie and the Fire Plug”: Keeping right knee bent, lift up as high as possible. Repeat 10 times. Rest and repeat another 10 times. Rest and do the same with other knee, (right knee on floor, left in air). Song is to the tune of The Farmer in the Dell.

The doggie and the plug

The doggie and the plug

He likes your shoes, and loves your rug 

The doggie and the plug. Dog & Woman

Lift your leg up high

Lift your leg up high 

Way up high,

To the sky

Lift your leg up high

The doggie likes the plug

The doggie likes the plug

He likes to cuddle,

Loves to hug

But, oh, he loves that plug!

 

Re-evaluate each family member’s eating and exercise habits every3-5 weeks. Make changes if things aren’t working out. Support each other by talking, listening and encouraging.

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DR. FAMILY’S FAMILY FITNESS TIPS – PART 2

Family Fitness Exercise Tips from Dr. Family

Just as important as healthy eating, is making sure that everyone in the family gets regular exercise. You don’t need a gym or fancy equipment – or even a lot of time – to get a healthy amount of exercise. In fact, some recent research suggests that even an additional 15 minutes of light exercise (e.g., a brisk walk) can significantly improve health. Here are a couple of suggestions – and a couple of fun exercises, the whole family can enjoy together!

  • Play fitness games with your kids, like “Dr. Family Sez”, “Follow the Leader”, or the classic “Red Light-Green Light”. If there are children under 6, empower them by letting them be the leader. Keep the game moving; the more you move, the more calories you’ll burn.
  • Go for family walks together after meals. Vary the pace frequently, from a leisurely stroll to a fast walk. Let the kids decide where to lead the group, but make sure the total walk is at least 30 minutes. Try to walk together at least three times a week.
  • Make it a game for family members to come up with ways to build more exercise into everyday activities. Here are some possibilities, but make sure every member of the family comes up with at least one new “exercise” for regular activities:
    • Park as far away rather than as close as you can in a parking lot.
    • Walk to the next bus stop rather than the nearest one
    • Take stairs rather than an escalator or elevator
    • Stand, rather than sit, when you are doing homework. (Yes, standing rather than sitting is a form of exercise!)

How many more can you come up with? Share them with others by writing them in the Comments section below!

Next week, I’ll have some fun exercises to do with younger family members.