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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08Jun
Family in park

Active Aging Starts Early: The Importance of Childhood Fitness for Lifelong Health

June 8, 2024By 0 comment

Building strength and cardiorespiratory fitness during adulthood is important for healthy aging, but the decline in physical fitness begins in primary school. Many children lose interest in active play and sports at a young age. While adult fitness habits are important, the best time to establish healthy lifestyle behaviors is during the first 10 years of life.

Today’s youth are generally weaker and slower than previous generations, with most not getting the recommended 60 minutes of daily moderate to vigorous physical activity (MVPA). Only 27-33% of children and adolescents meet these guidelines. The consequences of early physical inactivity include weak muscles, poor motor skills, bone health issues, sleep problems, academic difficulties, and mental health challenges. It also increases the risk of chronic diseases like obesity, diabetes, and heart-related issues later in life.

To promote lifelong physical activity, it’s essential to recognize that children are active for different reasons than adults. While adults focus on health benefits, children are motivated by fun, making friends, and learning new things. Exercise programs for youth should prioritize enjoyable and varied activities rather than just meeting MVPA targets. This approach enhances enjoyment, adherence, and overall outcomes.

Exercise professionals should integrate developmentally appropriate strength, skill, and aerobic activities into youth programs. Effective interventions should target neuromuscular development and address barriers to physical activity. Strength-building activities are particularly important, as they support the ability to jump, kick, and run proficiently. Regular participation in these activities develops robust physical capacities needed for various physical activities.

Like food macronutrients are essential for health, three main fitness macronutrients support muscular strength, movement skills, and cardiovascular function in growing children. Encouraging active play, exercise, and sports throughout the day helps establish lifelong healthy habits. This requires balancing the benefits of MVPA with understanding youth’s physical and psychosocial needs.

To activate today’s youth, consider the “F-words” of youth physical activity:

  • Fun: Promote enjoyable and engaging activities. Encourage trying new exercises or creating new games, offering a mix of structured and unstructured activities.
  • Family: Involve family members in physical activities to strengthen bonds and make fitness a daily priority. Educate parents on the importance of daily MVPA.
  • Fitness: Integrate strength, skill, and aerobic activities into youth programs. Emphasize the importance of building a strength reserve for sustainable participation in exercise and sports.
  • Feelings: Focus on the enjoyment of participation rather than success. Encourage discovering talents, setting achievable goals, and creating a sense of belonging.
  • Flourish: Promote outdoor activities in natural settings to provide a break from screens and enjoy nature. Activities like scavenger hunts, obstacle courses, and tag games can enhance physical and emotional well-being.

By addressing these aspects, youth fitness programs can effectively promote lifelong physical activity and overall health.

Courtesy: ACE Fitness

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