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Move Your Family More - 19/08/2011
Does your family exercise together? Exercise can not only be a great way to get fit, but also the perfect way to bond with each other while doing something fun – and good for you.You are never too young to start exercising – and learn the benefits of exercise. And I don’t just mean gym-style exercise programs. Exercise the whole family can enjoy together could be a cardiovascular workout like walking, bike riding, skateboarding, roller blading and swimming, or functional activities like gardening, mowing the lawn, cleaning the house or washing clothes.
Varying your exercise routine is very important to keep motivated and not become bored with your family’s fitness routine. Mix it up with structured exercise like a gym program, personal training and/or sport; incidental activity like gardening, mowing, housework, walking the dog, walking to and from school; and physical activity, including going to the park or pool, bike riding, backyard cricket, bush walking, swimming at the beach or roller blading. You just have to think about how to move more.
Exercise for all
Young children - swimming is a great exercise to start early on, where they develop great water skills, can improve their breathing if they are prone to asthma and their water confidence. Gymnastics is excellent for kids too because it improves motor skills and coordination. Any physical activity that involves movement of large muscles groups (ie arms and legs) such as team sports, bike or scooter riding, playing in the park and using climbing frames and tunnels are also good for motor skills and coordination.
Older children and teenagers – individual and team sports (eg tennis, soccer, netball, roller blading, swimming) further develop coordination and motor control and enables them to improve their cardiovascular system and encourages working in a team. Teens can add fitness classes at the gym to provide exercise variety, but make sure their trainer is qualified in the appropriate fitness requirements for their age.
Children under 13 should not perform any gym-style exercises with weights though, because their bodies are still growing. They should only perform exercises that involve their own body weight. Research has shown high intensity weight lifting can cause stunted growth. Even teenagers should avoid lifting or pushing weights of more then their own body weight for the same reason.
Adults – any activity that involves large muscle groups is perfect (dancing is popular in the over 50s). A gym membership can provide a variety of fitness classes and personal trainers to assist you in reaching your goals. Those with chronic injuries or medical conditions should seek the advice of an accredited exercise physiologist who is trained in these areas.
Elderly – fitness becomes more focused on falls prevention and improving and extending quality of life for this group, so they should seek advice and guidance from an accredited exercise physiologist who can prescribe simple, but functional, exercises that can be performed at home with minimal equipment.
It is recommended everyone should take part in at least 30 minutes of exercise every day, but with a family to look after this can’t always be possible. Try breaking down the 30 minutes into smaller chunks (ie 3x 10 minutes). The most important thing is to find activities you can do as a family that you enjoy, and in the process you will improve everyone’s general health and wellbeing.
Top exercise tips:
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