22Jul
School Kids

Returning to School: Building Healthy Routines for Kids and Families

July 22, 2024By 0 comment

Many families enjoy a more relaxed schedule during the summer. However, as summer ends and the school year starts, health and exercise professionals can help families establish a fitness routine and healthy habits for kids. While the transition can be challenging, having good strategies in place helps families stay focused on their well-being.

Exploring Challenges

When working with clients, start by asking about any concerns they might have about the transition from summer to school. This helps you understand their needs and brainstorm effective strategies together. Common problems include changes in routine, balancing nutrition, managing a busier schedule, and dealing with stress.

Here are some useful questions to ask your clients:

  • What changes do you think will happen when school begins?
  • What challenges do you anticipate?
  • What strategies have worked for you in the past?
  • What would you like the school year to look like for you and your family?

These questions can help you understand their mindset and use the ACE ABC Approach™ to engage in meaningful conversations. After discussing, you can brainstorm ways to support your clients during this transition.

Establishing Routine and Consistency

Creating a Schedule: Encourage clients to create a weekly schedule with set times for physical activity and meal planning. Consistency helps both kids and parents maintain healthy habits.

Morning and Evening Routines: Help clients incorporate short activities into their morning and evening routines. Morning stretches or a quick walk can start the day positively, while evening family yoga or a bike ride can end it on a relaxing note.

Promoting Balanced Nutrition

Menu Planning and Preparation: Teach clients to have “go-to” healthy meals for busy days. Help them plan a weekly menu that includes proteins, vegetables, grains, and healthy fats.

Healthy Lunchbox Ideas: Provide resources with creative and nutritious lunchbox ideas. Share recipes and tips to ensure kids have energy and focus for their school day.

Incorporating Kids in Cooking: Encourage clients to involve their children in cooking. This can be fun and educational, teaching kids about healthy eating.

Encouraging Physical Activity

Active Commuting: Suggest walking or biking to school if possible. If the school is too far, parking a few blocks away and walking the rest of the distance is a good alternative.

Family Physical Activity Challenges: Discuss the idea of family-centered activities like step-count competitions, weekend hikes, or family sports days to make movement enjoyable.

Utilizing School and Community Resources: Research local after-school programs, sports teams, and community activities encouraging physical activity.

Managing Screen Time

Setting Limits: Help clients set clear limits on screen time, like one hour per day or no electronics until after homework. Share apps and tools to track and manage screen time.

Active Alternatives: Suggest active alternatives to screen time, such as outdoor play, creative hobbies, or interactive fitness games.

Stress Management and Mental Health

Mindfulness and Relaxation: Teach simple practices like deep breathing, meditation, or progressive muscle relaxation to manage stress. Share favorite meditation apps and playlists.

Respect Rest: Emphasize the importance of consistent, restorative rest. If bedtime routines are a struggle, help clients navigate this area.

Communication and Support

Regular Check-ins: Set up regular coaching sessions to discuss progress, address challenges, and celebrate successes.

Supportive Community: Develop a sense of community by organizing group activities, social events, or online forums where families can share experiences and support each other.

Final Thoughts

Transitioning from the relaxed pace of summer to the structured school year can be challenging. However, with intentional strategies, health and exercise professionals can help clients manage the transition and maintain healthy habits. Clients and their families can thrive throughout the school year by promoting routine, balanced nutrition, physical activity, and mindful living. The goal is to inspire lasting healthy habits that integrate smoothly into everyday life, prioritizing well-being year-round.

Courtesy: ACE Fitness

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11Jul

WHO Issues Urgent Alert on Physical Inactivity

July 11, 2024By 0 comment

New information from the World Health Organization (WHO) is a major alert for health and fitness experts. According to the WHO, nearly 1.8 billion adults are at risk of diseases because they don’t get enough physical activity. This means almost one-third of adults worldwide aren’t meeting the recommended 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.

Not being active enough harms both individuals and society. For individuals, it raises the risk of heart disease, stroke, type 2 diabetes, and some cancers. On a larger scale, it strains health systems and negatively affects the economy and communities.

What’s even more concerning is that the number of inactive adults increased by about 5% from 2010 to 2022, despite global efforts to change this. This raises the question: What can we do differently to boost people’s activity levels significantly?

Let’s look at the numbers more closely. The map of physical inactivity shows some interesting patterns. For example, the United States is slightly less active than the global average (33.7% vs. 31.0%). The most active countries are in Scandinavia (Sweden at 8.7% and Finland at 9.6%) and East Africa, with Malawi leading with only 2.7% of its adults being inactive.

What can we learn from how people in these active countries incorporate physical activity into their daily lives?

Some positive news in the data:

Nearly half of the world’s countries have improved over the past decade, and 22 countries are on track to meet the WHO’s goal of reducing physical inactivity by 15% by 2030.

Encouraged by these positive trends, the WHO urges countries to improve policies to promote physical activity through community sports, active recreation, and transportation options like walking, cycling, and using public transport.

As health and fitness professionals, we need to think creatively about motivating people to become more active. The challenge is to reach those who aren’t typically involved in the fitness world.

Consider this:

How can you reach more people and encourage them to get moving?

“These findings highlight the urgent need for new strategies and proactive steps to tackle physical inactivity,” says Cedric X. Bryant, PhD, FACSM, President and CEO of the American Council on Exercise. “As exercise professionals, we must lead by example and use our expertise and enthusiasm to inspire more people to live active lives.”

Courtesy: ACE Fitness

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01Jul
Trainer talking to his clinets

Promoting Mental Health Through Physical Activity and Equity

July 1, 2024By 2 Comments

In recent years, talking about mental health has become more common. This shift might be because famous athletes and celebrities have shared their struggles, and the COVID-19 pandemic has made many people more aware of mental health issues. During the pandemic, people started discussing feelings of isolation, loneliness, and depression more openly.

We shouldn’t need a global crisis to understand that we need each other and that mental and emotional health are as important as physical health. Mental Health Awareness Month, celebrated every May since 1949, aims to highlight the importance of mental health for our overall well-being.

The Substance Abuse and Mental Health Services Administration (SAMHSA) offers resources and education to help those who need mental health support. If your clients express a need to improve their mental health, encourage them to explore these resources. Remember to stay within your professional boundaries, focusing on coaching and lifestyle-change strategies rather than providing counseling.

This year, SAMHSA focuses on behavioral health equity. This means everyone, no matter their race, age, gender, disability, income, sexual orientation, or location, should have access to quality and affordable healthcare.

As a health coach or exercise professional, you play a key role.

First, think about how your services benefit your client’s mental health. Here are some mental health benefits of physical activity:

  • Exercise increases neurotransmitters, which can help create new brain cells.
  • Learning new exercises can improve thinking and mental sharpness.
  • Achieving goals in workouts can boost self-esteem, which positively affects mental health.
  • Exercise can improve sleep, a crucial part of good mental health.
  • It provides a break from busy routines and is a positive way to cope with anxiety or depression.
  • Group exercise can help people connect, make friends, and feel part of a supportive community.

Consider how you promote these benefits to your clients. This might help you attract new clients or keep existing ones who value a holistic approach to health.

Secondly, think about who you are reaching with your services. Are you reaching underserved communities? Are you offering classes and sessions in places where people already gather, like community centers or public parks?

By considering behavioral health equity, you might find new ways to expand your impact on the people and communities you serve.

Courtesy: ACE Fitness

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