Pushing Your Way to a Workout

For those of us with younger children, getting a workout in oftentimes means taking the family along for a ride! We can feel that it is more difficult to walk or run with the stroller, but just how much more challenging is it? In addition to the extra weight load of your child or children, pushing a jogging stroller also affects your stride and arm swing capabilities when running.  In a study published in the International Journal of Sports Medicine (33, No. 9), researchers found subjects increased their oxygen intake by about 9.4% and their calorie expenditure by about 10.5% in comparison to running without a jogging stroller.  These results were recorded when the strollers were loaded with 50 pounds, so if your weight load is even higher (as mine now is!) you’ll be working even harder.  (P.S. If you are concerned about a higher heart rate - don’t be.  No significant differences were found in exercising heart rate.) 

Yay for that extra calorie burn!

Not sure where to walk or run with your kiddos? Checkout nearby parks for walking trails or find a paved bike route in your area.  Larger housing developments often boast a walking path, perhaps even with a pond to help keep your children busy watching for ducks!  Sidewalks or quiet neighborhoods work well too.  Just be especially wary of taking your stroller on the road.  No matter how careful we are, we simply cannot be certain that every driver will be paying strong attention to the road—and we are carrying precious cargo!

Resource:

Brzycki, M. (2013, July/August). AF Q & A. American Fitness, 15.

Monkey See, Monkey Do

How often have you tried not to laugh when your child has imitated your words, body language, or habits? We enjoy watching children learn and grow, and they quickly pick up the things that go on around them.  They observe our mouths as they learn to speak and eat, they scrutinize our hands as they learn to use silverware, tie shoes, and write letters, and they witness our daily interactions with those around us as they learn how to fit into this world.

Oftentimes this scrutiny can be daunting.  Are we being the best possible examples for our children? While this question can be considered on many levels, I would like to explore our lifestyles.  Do we make daily healthy choices for our meals, snacks, and drinks, or do we order fast food several times a week?  Do we sit at the computer and television for hours each day, or are we actively involving our family in games and fitness?

One morning last week, my son came to me with two small ‘dumbbells’ that he had made out of a toy construction set.  He was incredibly excited as he showed me his mini squats and shoulder raises (along with a few other movements that I wouldn’t have my classes try with real dumbbells!).  “See Mommy, I’m exercis’n!” Have I ever blown my whistle and made my almost 3 year old get up before 6am to do squats, pushups, and rows alongside me? No! But, he pays attention when I work out.  He wants to be like me and do the things I do.  This is a little clip we made for daddy. =)   

As I was considering our opportunity to be healthy role models for our children, I discovered a study led by Laura McGowan, PhD from University College in London that was published in the American Journal of Clinical Nutrition.  The summary of the study is quite simple.  When parents were “trained to have healthier eating habits, their children's eating habits also became healthier” (Madia). The researchers began with two groups of parents.  The first was the control, while the second received individualized training helpful to starting 3 healthy habits.

1) Serving fruits and vegetables   
2) Providing healthy snacks
3) Drinking unsweetened beverages

At the conclusion of the 8 week study period, the children of the parents that received training “consumed significantly more vegetables, healthy snacks and unsweetened drinks than the children of parents who were not trained” (Madia).

I believe the overwhelming majority of parents would say that their children’s health and well-being is important to them.  However, is it important enough for us to start taking more steps towards our own health? If we begin to model healthy behaviors, it is natural for our children to follow along.  While there are days that may feel like an eternity, in truth, the time spent with our children is fleeting.  Be an example of healthy habits today.  Teach your children to cook healthy meals.  Join along with their games and activities.  If you need help along the way, take a nutrition course at a local college or a cooking class at a vocational school.  Time spent together in healthy endeavors will not be wasted. 

Sources: Madia, Joseph V. (July 20, 2013) Healthy Parents, Healthy Kids.  Daily Rx. Retrieved August 19, 2013, from http://www.dailyrx.com/healthy-eating-habits-parents-can-positively-influence-children.

Photo used with permission from Microsoft

Fitness Motivation for Pregnancy

When your body aches, twitches, and seemingly balloons to accommodate the new life inside you, exercise and a healthy lifestyle isn’t always on the forefront of your mind.  While there are some prego mommies that love pregnancy and feel amazing the entire time (and I hope you’re one of them!!), there are those of us that often feel less than stellar.  However, a fit pregnancy enables us to feel stronger and more energetic now, with additional benefits presenting themselves during labor, delivery, and enjoying your little one after he/she arrives!  PLUS, it is much easier to get back into a regular fitness routine (and your pre-baby clothes!) after delivery if you have been working out during your pregnancy. 

So, how can you dispel the urge to eat ice cream and watch movies all day on the couch in your pajamas?  Strive to keep a regular schedule for yourself, even during the weekends whenever possible.  Whether a stay at home mom or a working professional, a schedule can be key to keeping yourself on track and fitting in fitness.  Unless you really need to sleep in each morning (because you can’t get to bed earlier), get up! Whether you head to the shower first or outdoors for a walk, moving (even slowly) will help you keep moving throughout the day.  An object in motion tends to stay in motion, right?! As our bodies get larger throughout pregnancy, getting past the inertia can be extremely difficult, but earning that bowl of ice cream at the end of the day can feel downright fabulous.

In addition to keeping a schedule for your day, keep your expectations realistic.  Doctors believe that starting a rigorous fitness routine while pregnant is not a healthy idea for you or your baby.  However, most doctors encourage soon-to-be moms to walk at least a few days each week, unless there are other limiting factors.  How long or how far? Start with 10 minutes and see how you do. If your ankles swell up badly and you feel awful, rest and talk to your doctor again.  If 10 minutes feels too short, tack on another 10. Make sure to stay hydrated and don’t allow yourself to get overheated. 

As you set up your schedule, try to add in fitness throughout your day.  Oftentimes, as pregnant women we don’t have a lot of energy to expend at one time.  Getting up in the morning for some pregnancy-friendly stretching and core exercises, taking a walk at lunchtime with your coworkers, and heading outside after dinner to work in the yard are ways to coordinate fitness into your day.  Your goal is to enjoy the energy boosts throughout the day and win the fight against a sedentary pregnancy.  Oh, and when you’re out walking you are that much further from the refrigerator and television… J

As you go through your pregnancy, it’s realistic to have days when you are sick and tired, both emotionally and physically.  Pregnancy tends to throw curveballs.  If you don’t join in with your fitness DVD on each of those days, it will be ok.  However, just because you had a bad day today, doesn’t mean tomorrow cannot and will not be better.  Get back on schedule, be realistic and keep going!


*Please remember to check with your doctor or midwife about your specific fitness needs and recommendations throughout your pregnancy. These suggestions and ideas may not be beneficial for you and your growing child.

Photo used with permission from Microsoft

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