Fun Family Fitness

As school begins, it is time for families to establish a new routine and schedule. This fall remember to add family fitness time into your schedule.

The 2008 Physical Activity Guidelines for Americans recommends that children get 60 minutes of physical activity each day. Adults are recommended to get 150 minutes of physical activity each week.

The suggestions listed below will help you to make sure your family reaches these recommendations and has FUN in the process!

• Experiment with the “where” you exercise by choosing a new location each week
• Try a new sport or activity each month like canoeing, indoor rock climbing, snow shoeing, or zumba
• If you are short on time, aim for 10 minutes in the morning and 20 minutes at night
• As you wait for the bus, play games like “Red Light, Green Light” or “Freeze Tag”
• Get creative! For example, if your family likes the Harry Potter series try your own Quiddich match
• Choose a family favorite or dream vacation destination. Track how many miles it would take to get there. Then chart the number of miles your family walks each day and see how long it takes your family to make it there.

ACSM's Ten Steps to Starting an Exercise Program

Beginning an exercise program can seem like a daunting task. Fortunately, the American College of Sports Medicine has developed ten steps to help you begin and commit to an exercise program.

1. Get to know your body
2. Understand why you are exercising
3. Know where you are
4. Know where you want to be
5. Know how you will get there
6. Develop a comfortable routine
7. Write it all down
8. Gather your accessories
9. Create incentives
10. Get started and trust the process

To learn more, visit acsm.org.

Hold the Salt

Diets with high salt intakes are related to high blood pressure, heart disease, and several other health conditions. The USDA recommends that all Americans cut back on their salt intake. Individuals who are 51 years old or older, black, or have hypertension, diabetes, or chronic kidney disease are to reduce their salt intake to 1,500 mg (a little more than ½ teaspoon) a day. Everyone else is recommended to limit their salt intake to 2,300 mg (about a teaspoon) a day.

These are some tips to help you reduce your salt intake.

• Use herbs & spices to add flavor to foods rather than salt
• Leave the salt shaker in the kitchen while you eat at the table
• Read the label on canned fruits and vegetables
• Look for low-salt meats
• Check the nutrition facts because some foods that are high in sodium don’t taste salty; for example, some instant cereals, cheeses, salad dressings, & soups

When looking at the nutrition label, look at the serving size first and determine how many servings you will be eating. Then look at the percent daily value for sodium. If the food, is less than 5% it is considered low sodium, but if it is greater than 20% it is considered high sodium.

Performance Enhancing Bracelets

Currently, there is several performance enhancing bracelets on the market today. These thin, rubber bracelets contain a Mylar hologram that emits a special frequency to help restore your body’s natural energy field. The idea is because our bodies are constantly receiving differing energy frequencies from our cell phones, computers, TVs, etc., the natural energy frequency is thrown out of balance. Therefore, the companies claim that these bracelets will restore the natural energy field, which in turns improves balance, strength, and flexibility.

However, research conducted on these performance enhancing bracelets did not support the marketing claims. The participants in the study improved in balance, strength, and flexibility during the second trial regardless if they were wearing the Power Balance bracelet or a placebo bracelet. Researchers believe this is due to being warmed-up and/or knowing what task was about to be performed.

To read more about this study, visit http://www.acefitness.org/certifiednewsarticle/1261/.

Summer Eating

Summer is the perfect time to improve your diet by increasing the number of fruits and vegetables you eat. Vegetables straight from the garden are crisp and delicious. Try increasing your vegetable intake by snacking on fresh veggies with dip or fresh salsa with chips.

Salads are also a great way to increase your vegetable intake. Salads made with lettuce, tomatoes, cucumbers, peas, and other veggies make a refreshing lunch or dinner, just remember to go easy on the dressing.

Fruit is delightful in the summer because it helps to quench your thirst on a hot day. Not only is fresh fruit wonderful, but you can also make smoothies, Popsicles, salads, desserts, parfaits, etc.

For quick, tasty, and healthy recipes to try this summer, visit http://www.bam.gov/sub_foodnutrition/cooltreats_alone.html

Snorkeling

This summer as things begin to heat up jump into a new water sport, snorkeling! All you need is basic swimming skills, a mask, a snorkel, and a pair of fins.

As you begin this new sport you may prefer to wear a life jacket. A swimming pool or shallow water is ideal for your first attempt at snorkeling as you practice two important skills. The first is learning to clear water out of your snorkel, and the second is how to put your mask back on while treading water.

As your experience increases, you will be able to venture out and explore the world below you. Coral reefs are excellent locations for snorkeling because they are home to thousands of fish, plants, and animals. Just be sure you don’t touch the coral reef. Have fun and don’t forget to bring a swim buddy with you!

Functional Strength Training

Functional strength training is training to perform daily activities more proficiently. Every day we require our bodies to move in a variety of ways: jogging, walking, lifting, pushing, pulling, twisting, standing, starting, stopping, bending, etc.

Therefore, rather than focusing on increasing the strength of an individual muscle, functional strength training focuses on the movement required to execute a task. For example, within a functional strength training program you may perform squats to improve your ability to rise from sitting on a sofa.

Machine-based exercises usually isolate an individual muscle in a controlled environment, and so are usually on the low-end of the functional strength training continuum. Whole body, multiple joint exercises that mimic the movements of daily activities are on the high-end of the functional strength training continuum.